How to Build the Perfect Grain Bowl



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Looking to incorporate more whole grains, healthy fats and proteins into your diet in the new year? A power grain bowl is not only healthy, but it’s also easy to prep in advance!
While there is no need for a recipe, dietician Vanessa Rissetto MS, RD, CDN, tell Food Network she recommends the following steps when building the perfect grain bowl that will help keep you fuller for longer.
Choose a Whole Grain Base
Rissetto recommends choosing a good quality carbohydrate to form the base of your bowl in the form of a whole grain such as quinoa or brown rice. Not only are they packed with fiber, but they also have a lower glycemic index meaning they won’t spike your blood sugar levels.
Bulk Up the Salad Greens
Next, you’re going to want to top your whole grains with some leafy salad greens and fresh herbs. Try buying some ready-washed and chopped greens if you are in a hurry.
Don’t Forget the Protein
To help keep you full Rissetto suggests adding protein to the bowl in the form of chicken, tofu, fish, steak, or eggs.
Add Colorful Veggies
Add an assortment of colorful veggies for an array of nutrients and vitamins. Sweet potatoes, edamame, peppers, tomatoes, cucumbers, or broccoli are great additions depending on what you love to eat.
Hello Healthy Fats
Not all fats are bad! Rissetto recommends adding healthy fats to your grain bowl courtesy of avocado, nuts, or olive oil.
Top With a Healthy Dressing
Top your grain bowl with a healthy dressing such as olive oil, vinegar, citrus juices, or tahini.