3 Healthy Grain Bowl Recipes & Lunchboxes
GRAIN & VEGGIE MIX & SAUCE
Ingredients for 6 servings
Serving size: ~3/4 cup
Grain & Veggie Mix
- 1 cup dry long grain brown rice
- 1/2 cup dry farro
- 300g butternut squash, cut into 1-inch cubes
- 350g Brussels Sprouts, blanched then cut in half
- 1/2 medium red onion, chopped
- 1 tablespoon olive oil
- pinch of sea salt & pepper
Sauce
- 1/3 cup tahini (or natural nut butter)
- 3 cloves garlic
- juice from 1/2 lemon
- 1 1/2 tablespoons nutritional yeast
- 1/3 cup basil (small handful)
- 1/4 cup cilantro
- 1/2 teaspoon cumin
- 8 tablespoons water (or more/less depending on your desired thickness)
- sea salt & pepper to taste
Steps
Step 1
Set oven to 420F.
Step 2
Cook brown rice and farro according to the instructions given on the packages. If you do NOT want to use farro, simply cook another ½ cup dry brown rice.
Step 3
OPTIONAL STEP FOR PREPPING BRUSSELS SPROUTS (skip to next step if you do not want to do this) Bring a pot of water to a boil and add raw Brussels sprouts. Boil for 3 to 5 minutes, then immediately remove the sprouts and place them in a bowl with cold water and ice so they stop cooking and immediately cool. Remove them from the bowl and dry them on a towel. Slice them in half.
Step 4
Add the Brussels sprouts to a bowl along with the remaining ingredients and mix everything together, ensuring the veggies are coated in oil, sea salt and pepper. Evenly spread the veggies on a baking sheet and roast for 20 minutes. Set aside to cool after roasting.
Step 5
Toss together the brown rice, farro and roasted veggies.
Step 6
For the sauce, place all the ingredients in a high powered blender or food processor and blend until smooth. Add more water to reach desired consistency and season to taste with sea salt & pepper.
Step 7
For meal prep, evenly divide the veggie-grain mix into your meal containers, keep the sauce on the side and store in the fridge. Mix the sauce in at meal time.
Chili Chickpeas
Ingredients for 2 servings
- 1 can (15oz) (no-salt added) chickpeas, drained
- 1 1/2 teaspoons chili powder
- 1 teaspoon cumin
- pinch of sea salt & pepper
- spray olive oil or avocado oil
- Meal
- 2 servings grain & veggie mix with sauce
- OPTIONAL GARNISH
- 2 tablespoons avocado
- 1 teaspoon sesame seeds
Steps
Step 1
Spray a nonstick skillet with avocado or olive oil. Add chickpeas, chili and cumin. Cook for about 6 to 8 minutes until a light sear appears on the outside of the chickpeas.
Step 2
Evenly divide the chickpeas into your meal prep containers along with the veggie-grain mix.
Cajun Chicken Breasts
Ingredients for 3 servings
- 18oz (three 6oz pieces) raw chicken breasts
- 1 tablespoon cajun spice rub
- avocado or olive oil spray
- Meal
- 3 servings grain & veggie mix with sauce
- OPTIONAL GARNISH
- fresh radish slices
Steps
Step 1
Season chicken breasts with my Cajun rub.
Step 2
Spray a nonstick skillet with avocado or olive oil, then add the seasoned chicken breasts. Cook on both sides for at least 6 to 8 minutes, until the outer edges are brown and the inside is white and no longer pink. If you are using thick pieces of chicken, the cooking time may take longer.
Step 3
Evenly divide the chicken into your meal prep containers along with the veggie-grain mix.
Quick BBQ Baked Salmon
Ingredients for 2 servings
- 12oz (two 6oz) salmon filets
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon lemon zest
- 2 tablespoons low-calorie BBQ sauce
- Meal
- 2 servings veggies & grain mix with sauce
- OPTIONAL GARNISH
- 1 teaspoon pumpkin seeds
Steps
Step 1
Set oven to 420F.
Step 2
Season salmon filets with garlic, onion, sea salt, pepper and lemon zest. Bake in the oven for about 8 minutes.
Step 3
Remove the salmon from the oven and brush each filet with 1 tablespoon of BBQ sauce. Place back in the oven for an additional 2 to 4 minutes of baking, or until the salmon can be easily flaked with a fork.
Step 4
Evenly divide the salmon into your meal prep containers along with the veggie-grain mix.