Digestion & Nutrition
The common refrain is that breakfast is the most important meal of the day. And truthfully? That’s only partly true. The truth is, every meal you eat over the course of the day is important. Whether you are trying to lose weight, fight off pain or simply maintaining a healthy lifestyle, all food matters. Eating a daily balanced diet that includes healthy fats, good carbs, protein, fibre and vitamins can have lasting benefits for all age groups. So with that in mind, opting for delicious and healthy lunch bowl recipes is an ideal option. By mixing together a number of tasty, nutritious foods in one serving, you can ensure you are getting what you need. Read on to learn more about three tasty, healthy lunch bowls you can try out to brighten up your lunch hour!
3 Delicious and Healthy Lunch Bowl Recipes You Will Love
Healthy Lunch Bowl Recipe #1: Cauliflower Rice With Sweet Potatoes and Chick Peas
This recipe comes courtesy of Kitchn. With cauliflower rice being a much healthier alternative to regular rice, this bowl already has a solid foundation. Sweet potatoes are loaded with fibre, vitamins and potassium and chick peas are a great source of protein and fibre. Additionally, chick peas can aid in weight loss. When you combine the avocado, an optional dash of feta and lime juice, you get a crunchy, creamy, tangy lunch bowl that is tasty and good for you.
- 1 1/2 pounds root vegetables, such as sweet potatoes, peeled and cut into 1-inch cubes
- 4 tablespoons olive oil, divided, plus more for serving
- 1 1/2 teaspoons kosher salt, divided
- Freshly ground black pepper
- 4 ounces feta cheese, drained (optional)
- 3 cups fresh or frozen cauliflower rice, such as Trader Joe’s
- 1/2 teaspoon ground turmeric
- 1 (15.5-ounce) can chickpeas, drained and rinsed
- 1/2 cup coarsely-chopped fresh cilantro leaves and tender stems
- Finely grated zest of 2 medium limes
- Juice of 2 medium limes, plus more wedges for serving
- 1 medium avocado, pitted and quartered
- Your choice of greens for topping
Instructions:
- Arrange 2 racks to divide the oven into thirds and heat to 425°F. Place the sweet potatoes on a rimmed baking sheet. Drizzle with 2 tablespoons of the oil, then season with 1/2 teaspoon of the salt and several grinds of black pepper. Toss to combine, then arrange into an even layer. Roast on the lower rack until beginning to brown, about 20 minutes.
- Flip the sweet potatoes and push them to one side. Add the pumpkin seeds to the now-empty portion of the baking sheet and crumble the feta into large pieces over the sweet potatoes. Place the cauliflower rice (if using frozen, break up any clumps first), turmeric, 1 tablespoon of the olive oil, 1/2 teaspoon of the salt, and several grinds of black pepper on a second rimmed baking sheet and toss until evenly combined. Spread into an even layer.
- Place the sweet potatoes on the upper rack and the cauliflower rice on the lower rack. Roast until the sweet potatoes are golden-brown, 7 to 10 minutes more. Meanwhile, place the chickpeas, cilantro, lime zest, lime juice, remaining 1 tablespoon oil, remaining 1/2 teaspoon salt, and several grinds of black pepper in a medium bowl and toss until evenly coated; set aside.
- For each serving: Transfer 1/4 of the rice, 1/4 of the sweet potato and feta mixture, and 1/4 of the chickpea mixture into a bowl. Top with a piece of the avocado (peel the avocado if eating immediately) and your choice of greens. Drizzle with more olive oil and season with salt and pepper as needed. Serve with a lime wedge.
This recipe was adapted. For the original, visit Kitchn.
Healthy Lunch Bowl Recipe #2: Greek Chicken Bowl
This recipe comes from the Girl on Bloor. As we have discussed before, a Mediterranean diet is one of the healthiest and least restrictive diets going. It’s founded on eating fruits, vegetables, healthy fats, protein, and watching your carbs. As a result, this Greek chicken bowl is the perfect lunch idea for those looking for an anti-inflammatory and delicious meal.
- 3 chicken breasts, diced
- 1 red pepper, diced
- 1 yellow pepper, diced
- A zucchini, thickly sliced
- 1 red onion, thickly sliced
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 4 cloves garlic minced
- 1 tbsp oregano
- 1 tsp salt
- 1/2 tsp pepper
- 1/4 cup feta cheese, crumbled
Instructions:
- Preheat oven to 400 F. Add all ingredients except for feta to a large sheet pan and toss well to combine. Bake in oven once preheated for 18-20 minutes until chicken is fully cooked.
- Remove from oven and divide mixture among 4 glass meal prep bowls. Top with feta cheese (optional) and serve. Keeps in fridge up to 5 days.
This recipe and the image were both sourced from The Girl on Bloor.
Healthy Lunch Bowl Recipe #3: The “Buddha” Bowl
Even though the origin of the name and the exact definition are both rather vague, the Buddha bowl is still an excellent lunch option. Basically, it refers to a big mix of ingredients that should include a healthy grain or starch (rice, quinoa, potatoes), a protein (chicken, chick peas, tofu) and a whole lot of vegetables. Consequently, the Buddha bowl is what you make it! That said, this recipe from Sweet Peas and Saffron is quick, easy and delicious.
- 3/4 cup uncooked quinoa
- 2 large carrots (peeled & chopped)
- 1 red onion (chopped into 1 inch pieces)
- 2 cups brussels sprouts ( outer leaves removed and cut in half)
- 2 tablespoons olive oil
- Salt & pepper to taste
- 19 oz can of chickpeas (drained; 15 or 19 oz can)
Tahini Dressing
- 2 tablespoons tahini
- 1-2 tablespoons water
- 2 teaspoons maple syrup
- 2 teaspoons lemon juice
- Salt & pepper to taste
Instructions:
- Cook quinoa according to package directions. Portion out into four 2-cup capacity storage containers and allow to cool.
- Heat oven to 425°F. Line a baking sheet with parchment and set aside.
- Toss carrots, onion, brussels sprouts in olive oil and season with salt & pepper.
- Spread out on the baking sheet and bake in the oven for 15-20 minutes, stirring halfway through, or until veggies are soft.
- While veggies are baking, shake together all tahini dressing ingredients.
- Between the four meal prep containers, portion out the chickpeas, veggies, and tahini sauce (you can drizzle right away or add it to a condiment container to add fresh).
Get more on this recipe from Sweet Peas and Saffron.
