Bowled Over

In the Morning

Combine fruit, seeds, and a source of protein such as yogourt, silken tofu, milk, or enriched soy beverage. The ideal breakfast bowl contains 15 to 20 grams of protein and provides fibre. Com- pared to a smoothie containing the same ingredients, a bowl is less liquid and is eaten with a spoon, which promotes a sense of fullness.

Winning Combos:

• Plain yogourt, caramelized apples, pecans, and maple syrup
• Silken tofu, soy beverage, berries, and wheat germ
• Vanilla yogourt, sliced strawberries, basil, and hemp seeds
• Overnight oats (no cooking needed), sliced banana, walnuts, and honey
• Chia pudding (soy beverage and chia seeds), ground cherries, and toasted almonds

For Lunch or Supper

The possibilities are nearly endless. A complete bowl will contain a grain (quinoa, soba noodles, brown rice), a source of animal or plant protein (tofu, tempeh, edamame or other legumes), and vegetables. Top it off with a vinaigrette dressing or yogourt sauce. A bowl is an excellent way to use up leftovers and reduce food waste.

Bowls of Bounty:

• Soba noodles, grilled tofu (marinated with tamari sauce, ginger, and garlic), grated carrots, spinach, and peanut sauce
• Quinoa, kidney beans, corn kernels, avocado, coriander, and canola oil and lime juice dressing
• Brown rice, chicken strips, mango chunks, red peppers, lamb’s lettuce, and olive oil and white balsamic vinegar dressing
• Red potatoes, tuna, black olives, artichokes, roasted peppers, and herb dressing
• Sushi rice, salmon, cucumber, avocado, edamame, and creamy dressing (mayo, yogourt, and sriracha)