Recipe: Grain bowl goodness

| Recipes | Healthy You

Rice bean bowl with avocado recipe

Pick and choose a wide range of options to fit your tastes.

Start with the base ingredients and then change it up with some of the options below. You may notice that there isn’t any dairy included – but you probably won’t miss it! The avocado and dressing options make it creamy and flavorful.

Serves 1

Ingredients:

Base Recipe:

  • ¼ - ½ cup cooked whole grains
  • ½ - 1 cup beans or 3 ounces of protein
  • 1 cup or more of vegetables
  • 2-4 tablespoons of dressing

Directions:

Layer the grains, beans/proteins, veggies and sauce in a bowl or portable container for easy transport.

Whole Grain Options*:

*Cook the grain in a low-sodium broth for added flavor

  • Brown Rice
  • Quinoa
  • Bulgur
  • Wheat berries
  • Farro
  • Barley

Protein Options:

  • Beans
  • Lentils
  • Tofu
  • Tempeh
  • Edamame
  • Chicken
  • Turkey
  • Hardboiled eggs

Veggie Options:

  • Roasted or sautéed vegetables (cauliflower, beets, squash, etc.)
  • Fresh vegetables (cucumbers, cherry tomatoes, radish, etc.)

Optional Additions:

  • Avocado
  • Seeds (sunflower, sesame or pumpkin)
  • Dried cranberries
  • Black olives
  • Lime wedge
  • Fresh chopped herbs (cilantro or parsley)

Dressing Options:

Hummus Lime:

  • ¼ cup hummus
  • 1 tablespoon lime juice
  • 1 tablespoon water

Hummus Lemon Pepper:

  • 2 tablespoons hummus
  • 2 tablespoons lemon juice
  • 1 teaspoon roasted red pepper, finely chopped
  • Water, as needed

Other dressing ideas:

  • Salsa, pesto, miso, sriracha, vinaigrettes, etc.

Nutrition Facts (per serving):**  310 calories, 11g fat, 45g carbohydrates, 14g fiber, 11g protein

** Based on ¼ cup brown rice, ½ cup black beans, 1 cup mixed greens, 2 tablespoons diced tomato, 2 tablespoons corn, 1/3 cup avocado, ¼ cup shredded carrots, 2 tablespoons large black olives, 1 1/2 tablespoons “restaurant style” salsa

Recipe from Cecelia Jacobson, Registered Dietitian for the Oregon Heart and Vascular Institute at PeaceHealth Sacred Heart Medical Center at RiverBend.

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Cecelia Jacobson RD

Dietitian

Cecelia Jacobson, RD, LD, CDCES, is a registered dietitian and certified diabetes care and education specialist for PeaceHealth in Oregon. She has been providing adult nutrition counseling and diabetes education for more than 20 years. Cecelia also conducts monthly cooking demonstrations, health fairs, and wellness outreach. She is passionate about helping her patients obtain sustainable diet and lifestyle changes in line with their goals. Cecelia grew up near Bellingham, Washington and graduated from Bastyr University. When she is not at work, you can find her outdoors or volunteering. She has ridden Cycle Oregon multiple times on the Candle Lighters, Ride For a Child team. She also loves to camp, hike and tend to her small garden to create culinary experiments at home.

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