Build A Healthy Bowl

Written By Judy Doherty

How many times do you reach for a bowl in your cabinet instead of a plate? Cereal, yogurt, salads, soups or chili, or a healthy bowl dinner are calling!

Healthy eating does not have to be complicated. One of the easiest ways to create a balanced meal is to build a healthy bowl. Whether it is lunch, dinner, or meal prep for the week, a bowl combines nutrient-rich ingredients into one satisfying meal that is easy to customize and enjoy. A bowl holds a lot of messy items and feels more solid in the hand.

Breakfast bowl

Make a bowl with fruit, yogurt, and a topper that you like, such as a drizzle of honey, rolled oats, or toasted nuts. Slice fresh fruit or use pureed frozen fruit like a smoothie bowl.

Lunch or dinner entree bowl

Start with a base of whole grains like brown rice or quinoa. Next, top with veggies. Fill about half your bowl with colorful choices such as leafy greens, broccoli, peppers, tomatoes, cucumbers, carrots, or roasted vegetables. Vegetables provide fiber, vitamins, minerals, and antioxidants that support overall health and help keep you feeling full. I like to use roasted veggies, a tossed salad, or both. Pickled red onions are always a colorful and tasty winner. Recipe below.

Next, add a source of lean protein such as grilled chicken, fish, tofu, beans, lentils, boiled eggs, or edamame. Protein helps build and maintain muscle while providing lasting energy. Include a serving of whole grains or healthy carbohydrates such as brown rice, quinoa, farro, sweet potatoes, or whole-grain pasta for fuel and fiber.

Finish your bowl with healthy fats and flavor boosters. Avocado, nuts, seeds, olives, or a drizzle of olive oil add satisfaction and support heart health. Top with fresh herbs, salsa, citrus juice, or a light vinaigrette for extra flavor without excess sodium or added sugars. By combining vegetables, protein, whole grains, and healthy fats, you can create endless bowl combinations that are delicious, nutritious, and easy to fit into a healthy lifestyle.

Pickled red onions (sodium-free)

  • 1 red onion, peeled and sliced thin

  • 3 tablespoons red wine vinegar

  • 2 tablespoons water

  • black pepper

  • pinch of sugar

Mix all together and refrigerate in a covered container overnight. Use on top of sandwiches, salads, and bowls for a nice burst of color and flavor.

Judy Doherty

I am a food, beverage, and CPG product photographer specializing in photos, stop motion, and video, with over 90,000 photos and motion graphics delivered. Clients hire me for my eye, creative direction, and passion for taking their idea to the next level.

My strength lies in a nimble and lean creative process. Clients love getting creative content at a reasonable cost since my studio can art direct, style, and shoot their images quickly and on budget. My studio features an extensive surface library and prop house with a fully equipped kitchen and two shooting studios.

My experience as a chef, stylist, and photographer has earned many awards, including APA Top 100, ACF Gold Medal, and a juried fine art photo exhibit at Art Basel Miami. I was Executive Pastry Chef for two Hyatt Hotels and Resorts before completing two post-baccalaureate certificates for Visual Art and Graphic Design at U.C. Berkeley Extension in San Francisco.

https://judydohertyphotography.com
Next

Dense Bean Salad