All hail the mighty grain bowl!

Your weekday lunch solution.

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In a Nutshell Ever since I started working at Healthline, I've been bombarded daily with the benefits of eating a nutrient-dense diet. Don't get me wrong, I consider this one of the great perks of my job. But being hyper-aware of the healthfulness of my food also drives me to frequent moments of despair because it's just so dang hard to have nutritious meals on hand all the time! One part grain, one part protein, two parts veggie — a grain bowl is my favorite solution to this problem. Plus, it's easy to mix and match ingredients so you don't get sick of the same old recipe over and over again. Below, I share my favorite grain bowl combos, as well as tips for success. • This simple dietary swap may help lower dementia risk • Which vitamins can help with stress? • 5 strengthening exercises for lower back pain Have a good weekend! Ginger Wojcik Newsletter Editor, Healthline

Written by Ginger Wojcik August 16, 2024 • 4 min read

what's got us buzzing Grain bowls are your answer to everything As you likely already know, eating a balanced diet is one of the most impactful things you can do to prevent chronic disease and live a long healthy life. (As a refresher, that simply means most of your daily calories should come from fresh fruits and vegetables, whole grains, legumes, nuts, and lean proteins.) ️ The real magic of a grain bowl is that you can pack in a variety of nutrient-dense foods into one meal. When I make mine, they usually entail three main parts: Protein: I've been big on baked salmon recently. Other go-to options for me are canned chickpeas and tempeh. Grain: Most of the time this is either brown or white rice, maybe couscous if I'm feeling fancy! Vegetables: I usually go one of two ways here: either a roasted medley of mushrooms, red bell pepper, and zucchini or a fresh chopped salad with cucumber, cherry tomatoes, and bell pepper. Now, the only way a grain bowl functions as an easy meal — for me, at least — is if I have the components premade in the fridge so all I need to do is heat them up in the pan. (Fun fact: the 100-year-old electrical wiring in my apartment doesn't support a microwave.) Things like rice, salmon, roasted veggies, and chopped salad are all time consuming enough that if I don't have them made in the fridge already, they aren't going to make it into my bowl on a hectic weekday. ️ If you want to take a grain bowl from great to decadent, here are some choice ingredients you can throw on top: feta (the big tub from Costco is a lifesaver) sun-dried tomatoes kalamata olives avocado sunflower seeds salad dressing OK, friends, I hope that was some good weekend inspiration for ya. As a parting gift, here are a couple of solid grain bowl recipes from our friends at Wellos: Grain bowls with chicken, arugula, and spiced chickpeas Breakfast grain bowls with eggs and burst tomatoes

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Thanks for reading, everyone! I'm off to heat up my second grain bowl of the day. Have a lovely weekend!

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