EatingWell Bowls

I’ve been here many, many times before. It’s 5 p.m. on a Monday evening, and I have no idea what to make for dinner. Mondays are one of the days that I can work from home, and dinner needs to accomplish a few things. First, whatever I make needs to provide a few days worth of leftovers—that way I can swiftly assemble and reheat dinner over the next few evenings after my long commute. Second, cleanup needs to be easy: A pile of dishes, pots and pans towering in the sink doesn’t inspire a refreshed and energized workweek. And finally, it needs to be nutritious. My husband has type 1 diabetes, and I’m on an anti-inflammatory diet, so this meal needs to be packed with nutrients such as fiber, vitamin…

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…

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,…

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…

There’s nothing like a bowl of wholesome, fiber-rich oatmeal to start your morning on a cold day. Oatmeal is a satisfying, healthy morning meal. It’s a whole grain—something most Americans don’t eat often enough. It is high in soluble fiber, which may help lower LDL (“bad”) cholesterol, and has 6 grams of protein in a 1-cup serving, per the USDA, which will go a long way to helping you feel satisfied until lunch. Here are cooking methods for the most common types of oatmeal. Use these instructions to prepare one serving of oatmeal, or follow the package directions. One serving of each type of oatmeal (prepared with water) is about 150 calories, according to the USDA. HOW TO MAKE OATMEAL Quick-Cooking Oats Also known as quick oats, quick-cooking oats have…

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 cup…