Tabla de contenidos para EatingWell Bowls en EatingWell

Herbs and spices can seriously up the flavor (and even the nutritional value) of your meals without added salt, sugar or fat. However, herbs in particular can have a pretty short shelf life in the fridge—and they often come in large bunches, making them hard to get through. A few weeks ago, I had a bunch of parsley that was starting to wilt. Instead of composting it or throwing it into my stock veggie scraps bag in the freezer, I decided to use it for a simple four-ingredient sauce. And I’ve been making it on repeat ever since. This is the sauce I lean on when I’m in a pinch and want to bring any meal together, from eggs at breakfast to grain bowls, sides or salads at dinner. It…

Crispy Rice Bowls With Fried Eggs ACTIVE TIME: 25 min TOTAL TIME: 25 min We topped this rice bowl recipe with avocado, carrot, radishes and spinach along with eggs, but whatever vegetables you prefer will be just as delicious. 2 teaspoons toasted sesame oil, divided2½ cups cooked brown rice½ teaspoon salt plus a pinch, divided2 tablespoons grapeseed or canola oil, divided1 teaspoon grated fresh ginger1 (11 ounce) package baby spinach1 tablespoon lime juice4 large eggs1 ripe avocado, sliced1 cup julienned carrot4 radishes, thinly sliced2 scallions, thinly sliced4 teaspoons Sriracha 1. Heat 1 teaspoon sesame oil in a large nonstick skillet over medium-high heat. Add rice and sprinkle with ¼ teaspoon salt; cook, stirring occasionally, until crispy, about 10 minutes. Divide among four shallow bowls. 2. Add the remaining 1…

Lemon-Blueberry Cheesecake Chia Pudding ACTIVE TIME: 18 min TOTAL TIME: 1 hr 20 min The sour-sweet combo of lemon and blueberry is balanced by the creamy dairy in this cheesecake chia pudding. Graham-cracker crumbles replicate the crust of a cheesecake, while chia seeds offer fiber and omega-3 fats. Portion it out into mason jars or another portable container with a secure lid, and you can bring this easy make-ahead dessert with you. 1 tablespoon granulated sugar1 tablespoon water½ teaspoon grated lemon zest1 tablespoon lemon juice2½ cups fresh or frozen blueberries, divided3 ounces reduced-fat cream cheese, softened¾ cup whole milk¼ cup chia seeds2 tablespoons pure maple syrup1 teaspoon vanilla extract⅛ teaspoon salt½ cup crushed graham crackers plus 1 tablespoon (about 5 sheets), divided 1. Stir sugar, water, lemon zest, lemon…

Crisp on the outside and tender on the inside, roasted vegetables are an easy and delicious way to bolster any grain bowl. Not only are the veggies on these pages packed with nutrients like fiber and vitamin A, these sheet pan sides can pair with any meal. There’s no mushy Brussels sprouts or soggy broccoli on these pages. When you cook at temperatures above 330°F, the delicious process of caramelization kicks in (when you steam, it doesn’t get above 212°F). At those hotter temperatures, the natural sugars in vegetables turn nutty and richly sweet, resulting in that brown and almost crispy exterior. It’s our absolute favorite fail-proof method for delicious vegetables that everyone actually wants to eat. Read on for how to prep and roast our favorite veggies—plus specific times…

One-Pot Lemon Asparagus Pasta With Shrimp ACTIVE TIME: 25 min TOTAL TIME: 25 min This quick dinner is cooked with asparagus in a lemony sauce. Feta cheese sprinkled over the top adds another savory layer, but feel free to skip it and add additional fresh herbs and a lemon slice instead. 2 tablespoons extra-virgin olive oil1 shallot, chopped2 cloves garlic, minced8 ounces whole-wheat rotini or penne1¾ cups low-sodium chicken broth1½ cups water1 tablespoon lemon zest¼ teaspoon salt¼ teaspoon ground pepper12 ounces asparagus, trimmed and cut into 1-inch pieces12 ounces cooked shrimp, halved4 teaspoons lemon juice, or more to tasteChopped tarragon or basil for garnish¼ cup crumbled feta (optional) 1. Heat oil in a large saucepan over medium heat. Add shallot and cook, stirring, until starting to soften, about 2 minutes.…

Front cover Jacob Fox & Ali Redmond 1 Carson Downing 2–3 Thomas Schmid/iStock/Getty Images Plus 5 Robby Lozano 6–7 alvarez/E+/Getty Images 8–9 (clockwise from left) Preethi Venkatram; Greg DuPree; Jen Causey 10 (from top) Jacob Fox; Jake Sternquist; Kritsada Panichgul 11 (from top) Victor Protasio; Carson Downing; Rachel Marek 13 Erin Kunkel 14 Fred Hardy 15 Nataša Mandić/Stocksy 16 Jeff Wasserman/Stocksy 17 Jen Causey 19 Adam Albright 20 (from left) Nataša Mandić/Stocksy; Marty Baldwin 21 (from top) Jason Donnelly; Jen Causey 22–23 Nataša Mandić/Stocksy 24–25 Jen Causey 26 (from top) Ali Redmond; Leigh Beisch 27 (from top) Brie Passano; Ali Redmond; Fred Hardy 28–29 Ali Redmond 30–31 (from left) Blaine Moats; Fred Hardy 32 Leigh Beisch 33 Antonis Achilleos 34–35 (from left) Jen Causey; Caitlin Bensel 36 Blaine Moats…

All grains start out whole. Underneath an inedible shell, the seed or kernel of the plant is made up of three parts—the bran, germ and endosperm. The bran and germ contain fiber, antioxidants, B vitamins, protein and healthy fats, as well as minerals including folate and iron. The endosperm, the “meat” of the grain, serves as energy for the plant in the form of starchy carbohydrates. The mix of nutrients in these layers is what makes whole grains your allies for disease prevention, with greater intake linked to a lower risk of diabetes, some cancers and heart disease, as well as a healthy GI tract. AMARANTH Native to the Americas, amaranth was cultivated and consumed by the Aztec, Maya and Inca civilizations, per a 2022 article in Foods. Like quinoa,…

Crispy Salmon Rice Bowls ACTIVE TIME: 15 min TOTAL TIME: 25 min Tender salmon gets a sweet and crispy coating thanks to a sweet and savory teriyaki glaze. Because the glaze is sweet and sugar can burn easily, it’s best to roast the salmon pieces without it, then apply the glaze to cook for just a few minutes under the broiler. We love crunchy cucumber and creamy avocado as toppings, but feel free to add whatever you like best for your own spin on this easy meal. If you can’t find Sriracha mayo, make your own by mixing mayo and Sriracha to your preferred spice level. 1 pound skinless center-cut salmon fillet, cut into 1½-inch chunks1 tablespoon sesame oil¼ cup teriyaki glaze, preferably low-sodium2 cups hot cooked brown rice1…

Chipotle-Lime Cauliflower Taco Bowls ACTIVE TIME: 20 min TOTAL TIME: 40 min A bold, smoky marinade elevates roasted cauliflower in this recipe. To cut down on prep time, look for precut cauliflower. You can also use microwavable quinoa pouches (you’ll need one 8-ounce pouch for this recipe) instead of cooking the quinoa. ¼ cup lime juice (from about 2 limes)1–2 tablespoons chopped chipotles in adobo sauce1 tablespoon honey2 cloves garlic½ teaspoon salt1 small head cauliflower, cut into bite-size pieces1 small red onion, halved and thinly sliced2 cups cooked quinoa, cooled1 cup no-salt-added canned black beans, rinsed½ cup crumbled queso fresco1 cup shredded red cabbage1 medium avocado1 lime, cut into 4 wedges (optional) 1. Preheat oven to 450°F. Line a large rimmed baking sheet with foil. 2. Combine lime juice,…

To make the most of your meal, choose a bowl that’s not too deep or too shallow—think two to three inches deep, and one that holds about 25 to 32 ounces. A too-deep bowl could cramp the components of your meal, making it hard to tell what’s what; a too-shallow one might mean your homemade meatballs take a tumble off a mountain of quinoa and onto the floor. The perfect bowl has a wide-enough surface area that you can see all the ingredients without being so shallow that it’s difficult to really dig in. A bowl with a diameter of 6½ inches works well for lunch or dinner. Also look for a vessel that’s made out of chip-resistant ceramics (which is usually mentioned on the website or packaging). That makes…