I know I must seem like a neurotic fanatic about the topic of eating whole and plant foods. But desperate times (aka corona virus pandemic) call for desperate measures (eating whole and plant food). And for some folks, eating a healthier diet might seem like a desperate measure—daunting at best. If you relate, then here’s an idea for you that’ll make it all less daunting (even easy).

It’s recipe-free dinner bowls. They can save the day and your health! These HOW-TOs come from the Academy of Culinary Nutrition. These pros explain: “Just grab a bunch of favorite/healing ingredients and toss them together for a one-bowl meal. Use these six essential elements and you’ll have a simple, recipe-free, health-promoting dinner bowl:”


GOOD PROTEIN SOURCE: Protein is essential for healing, repair, growth. Clean protein sources will help you feel satiated, balance blood sugar and keep you feeling fuller longer. For a meatless option, try chickpeas, lentils and beans, nuts (almonds, cashews, Brazill nuts, walnuts), sunflower seeds, hemp seeds, baked tofu, or veggie burgers.

NOURISHING, ANTI-IMMFLAMATORY FAT: Healthy fats (ghee, coconut oil, extra virgin olive oil, omega-3 flax, or hemp oil), add flavor along with a multitude of healing benefits for our brains, joints, skin, muscle tissue, and cells. As with protein, a nourishing fat will keep your blood sugar levels even and prevent you from reaching for mindless snacks an hour later.


LOTS OF DARKY, LEAFY GREENS: They’re packed with anti-oxidants (that prevent cell damage), as well as B vitamins, fiber, iron, and calcium. They’re also rich in chlorophyll, otherwise known as the ‘blood of plants’, which means it can help nourish our red blood cells, cleanse and detoxify, can help prevent cancer, and protect against respiratory infections and diseases. Any dark leafy green will do, so pick your favorite (or a mix of a few different ones). Depending on the time of year, you can have your dark leafy greens raw or lightly steamed – it’s up to you!

DELICIOUS SAUCES: Recipe-free dinner bowls NEED a great dressing/sauce. Choose a vinaigrette or dollop on a thick, creamy dairy-free sauce. Often, a dinner bowl dressing will contain some of the elements above – like an amazing anti-inflammatory fat, or protein-rich, blended nuts and seeds. Sauce ideas:


Basil or kale pesto Tahini + garlic + lemon + salt Almond butter + ginger + maple syrup + tamari + garlic Hummus, with a little bit of extra water to make it pourable Avocado + cumin + lime + red pepper flakes Tepanade Lemon + olive or flax oil + chopped herbs Cashew Cream Coconut milk + curry powder + salt

SEASONAL VEGETABLES: Roast winter veggies, garlic and onions for our recipe-free dinner bowls during the fall/winter; add asparagus, tomatoes, bell peppers, eggplant, zucchini, fresh fruit during spring and summer months. Seasonal veggies not only provide excellent nutritive properties, they also add fiber.

MIX OF TEXTURES: Pair fresh vegetables with cooked veggies, combine crisp greens and crunchy toasted seeds, toss fresh herbs into your vinaigrette, spiralize your vegetables for added texture and flair, toss in cubes of velvety avocado. You get the picture!


GLUTEN-FREE GRAINS OR PSEUDO-GRAINS: A cooked gluten-free grain adds texture, fiber, protein and energy-boosting B-vitamins. Try cooked quinoa, buckwheat, sorghum, brown rice, wild rice, teff, millet, or gluten-free oats. You could also sprinkle on some raw buckwheat for a tasty crunch. However, if you don’t eat grains, all of the essential elements above will create a full and satisfying meal.

I’ll conclude by applying these HOW-TOs to actually building a dinner bowl. A vegetarian burrito bowl, for instance, is a perfect example:


STEP 1: In a skillet, warm some oil of choice over medium-high heat. Add some minced garlic and sauté until fragrant, about 30 seconds. Stir in 1/2 cup water, a can of well-drain beans of choice, and chili powder and cumin to taste. Bring to a simmer and cook until most of liquid has evaporated, 5 to 7 minutes, stirring once or twice. Season lightly with salt.

STEP 2: Add some cooked rice; stir until fragrant, 1 to 2 minutes. Add some salt (maybe ½ teaspoon).

STEP 3: Combine diced or sliced avocados and lime juice in a medium bowl. Divide rice among 4 bowls. Top with bean mixture, fresh or canned corn, diced tomatoes, and avocados. Serve with garnishes and chips on the side, if desired.