BH&G Bowls

IT’S ALL ABOUT THE BASE For quick meals throughout the week, keep cooked grains and/or rice on hand. Find our big-batch options—plus storage directions—on pages 4 and 5, and stock up on microwavable pouches of cooked rice and grains for last-minute dinners. Also load up on quick-cooking noodles and pasta. PROTEIN PICKS Keep cooked and ready-to-use proteins in your fridge and pantry for easy bowl-building. Store cooked proteins for up to 4 days. Transfer to the freezer for longer storage. Keep these protein options in mind: Cooked legumes, such as lentils, beans, and edamame Cooked peeled and deveined shrimp Grilled or roasted steak or pork chops Hard-boiled eggs Rotisserie chicken or grilled chicken Tofu or seitan STOCK UP ON ACCENTS Sprinkles, swooshes, and drizzles are the flavor-makers of the bowl…

TO RINSE OR NOT TO RINSE? Rinsing rice will result in a fluffier, less-sticky texture. If using the slow cooker method, rinsing rice is recommended. Keep in mind that rinsing fortified rice will wash away added vitamins. Quinoa should be rinsed to remove a natural coating called saponin, which can impart a bitter flavor. Rinsing is optional for other grains. TOAST FOR FLAVOR Toasting certain grains before cooking will intensify their nutty flavor. Barley, wheat berries, and farro are good candidates for toasting. To toast grains, add them to a dry heavy skillet and toast over medium until lightly browned and fragrant, 3 to 4 minutes. Watch closely to avoid burning. If the grains become too dark, they can add a slightly bitter flavor to your final dish. PORTION IT OUT IF…

BUILD-YOUR-OWN BOWL FORMULA START TO FINISH 30 minutes ½ cup Cooked Grain or Noodles⅓ cup Protein½ cup Roasted Veggie½ cup Fresh Veggie2 Tbsp. Crunchy Topping¼ cup Dressing or Sauce 1. Arrange COOKED GRAIN OR NOODLES, PROTEIN, ROASTED VEGGIE, and FRESH VEGGIE in bowl. 2. Top with CRUNCHY TOPPING. 3. Drizzle with DRESSING OR SAUCE. Makes 1 serving. COOKED GRAIN OR NOODLES (COOKED ACCORDING TO PACKAGE DIRECTIONS) CHOOSE 1 Bulgur Cellophane (bean thread) noodles Farro Quinoa Brown rice Rice noodles Soba noodles Whole wheat spaghetti PROTEIN CHOOSE 1 Canned chickpeas, black beans, cannellini beans, or other beans, rinsed and drained Frozen shelled edamame, cooked according to package directions Shredded rotisserie chicken Cooked peeled and deveined shrimp Tofu, cut into ½-inch slices; drain on paper towel-lined plate 10 minutes. In a skillet…

EGG-RICE KIMCHI BOWLS START TO FINISH 15 minutes 6 eggs¼ cup milk or half-and-half2 Tbsp. gochujang (Korean hot pepper paste) or sriracha sauce¼ tsp. salt2 Tbsp. butter1 small fresh jalapeño or serrano pepper, seeded and finely chopped (tip, p. 75)2 cloves garlic, minced1 8- to 8.8-oz. pouch microwavable jasmine rice1 Tbsp. rice vinegar1 cup kimchi¼ cup sliced green onions 1. In a medium bowl whisk together first four ingredients (through salt). 2. In a 10-inch skillet melt 1 Tbsp. of the butter over medium. Add jalapeño and garlic. Cook, stirring occasionally, until tender, about 2 minutes. Add cooked rice; heat through. Remove from heat; stir in vinegar. 3. Melt remaining 1 Tbsp. butter in same skillet over medium. Add egg mixture. Cook, without stirring, until mixture begins to set on bottom…

SAVORY THYME-PARM GRANOLA HANDS ON 15 minutes BAKE 20 minutes at 300°F 2 cups regular rolled oats1 cup puffed rice cereal½ cup pepitas (pumpkin seeds) or sunflower kernels¼ cup grated Parmesan cheese2 Tbsp. fresh thyme leaves1 tsp. kosher salt¼ tsp. freshly ground black pepper2 egg whites¼ cup canola oil2 tsp. Worcestershire sauce 1. Preheat oven to 300°F. Line two 15×10-inch baking pans with parchment paper. 2. In an extra-large bowl stir together first seven ingredients (through pepper). In a small bowl combine remaining ingredients. Drizzle egg white mixture over cereal mixture; toss to coat. Spread mixture in prepared pans. 3. Bake, stirring occasionally, until golden, 20 to 30 minutes. Transfer pans to wire racks and let cool completely. Makes 4 cups. PER ½ CUP 322 cal., 18 g fat (2 g…

ACAI SMOOTHIE BOWLS START TO FINISH 15 minutes 2 3½-oz. pkg. frozen unsweetened acai berry puree1 cup desired frozen berries, such as raspberries, blueberries, strawberries, or blackberries½ cup plain Greek yogurt2 Tbsp. honey (optional)¼ to ½ cup desired milk, such as dairy milk, almond milk, or refrigerated coconut milkDesired toppers, such as blackberries, shredded coconut, sliced banana, chopped toasted almonds, granola, and/or chia seeds Let acai berry puree stand at room temperature 10 minutes to partially thaw. In a blender combine acai puree, berries, yogurt, honey (if using), and ¼ cup milk. Cover and blend until smooth. Add additional milk as needed to reach desired consistency. Pour into bowls. Top with desired toppers. Makes 2 smoothie bowls. PER BOWL 211 cal., 9 g fat (4 g sat. fat), 7 mg chol.,…