Make at Home Grain Bowls

Grain bowls are yummy way to get in a variety of antioxidants, and provides a satisfying meal. Many people think they need to “cut carbs” in order to reach their nutrition goals and may be afraid of these dishes. Carbs don’t have to be scary! Whole grains can help fight inflammation, improve digestion, decrease inflammation, and even balance blood sugar.

Here are some tips on how to make one of these hearty meals at home!

First choose your “grain”

Some of our favorite whole grains include quinoa, farro, sorghum, millet, and oats. These grains will be high in fiber and have more protein which helps to balance blood sugars.

Many whole grains take a bit longer to cook. Cooking a big batch for the week or using pre-cooked frozen varieties can save time on a busy night.

If you’re trying to increase your veggie intake, swap grains for riced veggies like cauliflower or broccoli. You can rice your own in a food processor or buy pre-riced veggies in your produce or frozen section.

Pick your veggies

When I am making a grain bowl or salad I always use the phrase “more greens than grains” to remind me to add more vegetables. The veggies don’t have to be “green”, this is just a way to remember to balance your bowl. Try and make it more vegetable heavy than grain heavy.

Veggies can be cooked or raw. Roast a big batch of veggies to keep in your fridge. This way you can quickly add them to a grain bowl or salad. Frozen  or pre-cut  veggies can also be great time savers.

Pick a protein

At each meal we should be striving to get some source of lean protein. Your grains have some protein, but we want to add a bit more.

Choose a lean protein like fish, beans, eggs, or poultry.

If time is an issue, keep items like frozen salmon burgers or canned beans on hand.

Find a Fat

Healthy fats are an essential part of a PCOS-friendly eating plan. Add some avocado, nuts, or seeds to any bowl.

Dress it up!

To add flavor, top your bowl with a yummy dressing or simple sauce. Some of our favorites are pesto, lemon vinaigrette, hummus, and salsa.

To make a simple dressing;

  • First grab an unsaturated oil like olive or avocado oil. You can also use a nut or seed butter in place of oil. If the nut or seed butter is thick, you can add a little water to thin it out.
  • Next add some acid. Any type of vinegar or citrus will work well.
  • To add extra flavor you can add a touch of honey or mustard.
  • Finish with your favorite herbs and spices. Even just a little salt and pepper work if you want to keep it easy!

Check out some of our favorite grain bowl combinations! Feel free to swap out your favorite grains or riced vegetables. Get creative!

farro pesto bowl

 

Farro Pesto Veggie Bowl

Serves 1

Ingredients:

¼ cup farro

1 ½ cups broccoli florets

1 Tablespoon olive oil

1 Tablespoon Walnut Pesto 

1 Cup sprialized zucchini

¼ Cup chickpeas, cooked or canned

1 Tablespoon pine nuts

Salt and pepper

Instructions:

  1. Preheat oven to 350 degrees.
  2. Place broccoli on a sheet pan, drizzle with olive oil and sprinkle with salt and pepper.
  3. Roast in oven for approximately 30
  4. While, broccoli is cooking, begin cooking farro according to package instructions.
  5. Once farro is cooked, remove from heat. Drain access water. In a bowl toss farro, zucchini, and pesto. Let sit for 3-5 minutes.
  6. Once broccoli is cooked, add broccoli, chickpeas, and pine nuts to the farro mixture.
  7. Enjoy!

Nutrition Information:

Calories: 484, Protein: 15 g, Carbohydrates: 46g, Fiber: 8g, Fat: 26g, Saturated Fat: 3 g, Sodium: 425 mg

PCOS Cookbook

Available in paperback or ebook

Fish Taco Cauliflower “Rice Bowl

 

Fish Taco Cauliflower “Rice Bowl

Serves 1

Ingredients:

3 oz mahi mahi filet

1 Teaspoon blackening seasoning

1 Tablespoon olive oil divided

1 ½ cups riced cauliflower

1 Tablespoon fresh lime juice

1 Tablespoon cilantro, chopped

1 Cup purple cabbage, shredded

2 Tablespoons pineapple salsa*

¼ small avocado, sliced

2 Tablespoons black beans, cooked or canned

Instructions:

  1. Preheat oven to 400 degrees.
  2. Place fish on a sheet pan. Drizzle with ½ of olive oil and add blackening seasoning.
  3. Bake in oven for approximately 12 minutes, or until fish is no longer translucent.
  4. In a small bowl, combine salsa and cabbage. Set aside.
  5. While the fish is baking, add ½ of olive oil to a fry pan on medium heat. Add cauliflower rice. Cook approximately 5 to 10 minutes.
  6. Remove cauliflower from heat. Add lime juice and cilantro. Toss well.
  7. Place cauliflower rice in a bowl. Add shredded cabbage mixture, fish, black beans, and avocado. Enjoy!

*You can find fresh pineapple salsa at most supermarkets. If you want to make your own, you can combine dice pineapple, peppers, red onion, and cilantro.

Nutrition Information:

Calories: 398, Protein: 28g, Carbohydrates: 29g, Fiber: 11g, Fat: 20g, Saturated Fat: 3 g, Sodium: 371 mg

Spring Green Veggie Bowl

 

Spring Green Veggie Bowl

Ingredients:

¼ Cup sorghum

2 Cups spinach, roughly chopped

¼ Cup frozen peas, thawed

3 Strawberries, sliced

2 Tablespoons raw walnuts, roughly chopped

Juice of 1 lemon

1 Tablespoon olive oil

½ Teaspoon honey

Salt and pepper

Instructions:

  • Cook sorghum according to package directions.*
  • In a small bowl, combine olive oil, lemon juice, and honey. Set aside.
  • Once sorghum is cooked, add to bowl with remaining ingredients.
  • Drizzle with dressing and season with salt and pepper. Enjoy!

*Sorghum takes a while to cook. To save time, cook a big batch so you can use it throughout the week.

Nutrition Information:

Calories: 459, Protein: 16 g, Carbohydrates: 45 g, Fiber: 8 g, Fat: 27 g, Saturated Fat: 3 g, Sodium: 291 mg

Natalie PCOS Nutrition Center DietitianNatalie Zaparzynski, MS, RDN, is a registered dietitian and co-author of The PCOS Nutrition Center Cookbook: 100 Easy and Delicious Whole Food Recipes to Beat PCOS, whose true passion is serving women who suffer from PCOS and infertility. Diagnosed with PCOS as a teenager, Natalie was able to relieve many of her symptoms through diet and exercise. This inspired a pursuit of a career in nutrition and dietetics. Originally from upstate New York, Natalie currently lives with her husband and daughter in Philadelphia. When she is not developing recipes, she loves to practice yoga, and travel!

 

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