Grain Bowls

Grain bowls are basically one part grain (rice, quinoa, etc.), one part protein, and two parts vegetables and/or fruit. Part of its appeal and success is that you can pull something together with left overs or staples from the fridge or pantry.

If you keep in mind a good combination of textures and flavors, you will have a hit on your hands. Just be sure that each element has its own seasoning so that you don’t end up with some part bland or another part over spiced.

Here are some ideas to get you started.

Salad, Quinoa, Chicken and Berries

Ingredients:

• 3 cups mixed greens
• 1 cup cooked quinoa
• 2/3 cup chopped, cooked chicken
• ½ cup berries in season (blueberries, strawberries, etc.)
• ½ ounce crumbled feta cheese
• 2 tablespoons sliced almonds, toasted
• 2 tablespoons olive oil
• 1 tablespoon white wine vinegar
• ¼ teaspoon Dijon mustard
• ½ teaspoon honey
• salt and pepper to taste

Directions:

• Place salad, quinoa, chicken, berries, cheese, and almonds in a large bowl.
• Prepare dressing by whisking oil, vinegar, mustard, honey, and salt and pepper.

Sweet-and-Sour Chicken

Ingredients:

• 2 ½ pounds chicken
• ¼ cup cornstarch
• 1 tablespoon canola oil
• 2 scallions
• ¼ cup ketchup
• ¼ cup honey
• 2 tablespoons soy sauce
• 2 teaspoons grated fresh ginger
• 2 teaspoons minced or pressed garlic
• salt and pepper to taste
• ½ cup plus 1 tablespoon rice vinegar, divided
• cooked brown rice
• 3 cups packaged coleslaw
• ¾ cup thinly sliced radishes
• 1 tablespoon sesame oil

Directions:

• Dredge chicken in cornstarch. Heat oil in a large skillet and cook chicken on all sides until brown. Transfer to a slow cooker.
• Thinly slice scallions. Mix white part of scallions with ketchup, honey, soy sauce, ginger, garlic, salt and pepper, and ½ cup vinegar. Pour over chicken.
• Cover and cook on high for 3 hours or low for 7 ½ hours, until chicken is cooked through.
• Remove chicken from slow cooker and remove and discard any bones.
• Cook rice.
• Mix together coleslaw, radishes, sesame oil, and remaining 1 tablespoon of vinegar.
• Spoon rice in bowls; top with coleslaw mixture and chicken; drizzle with sauce. Garnish with green parts of scallion.

Shrimp, Pesto and Quinoa

Ingredients:

• 1/3 cup pesto, homemade or purchased
• 2 tablespoons balsamic vinegar
• 1 tablespoon olive oil
• salt and pepper to taste
• 1 pound shrimp, peeled and deveined, patted dry
• 4 cups arugula
• 2 cups cooked quinoa
• 1 cup halved cherry tomatoes
• 1 avocado, diced

Directions:

• Whisk together pesto, vinegar, oil, salt and pepper. Remove and reserve 4 tablespoons.
• In a large skillet, cook shrimp until slightly charred and just cooked through. Remove to a plate.
• Put arugula and quinoa in the large bowl with the vinaigrette and toss to coat. Divide the mixture into bowls. Top with tomatoes, avocado, and shrimp. Drizzle remaining dressing over each serving.

Vegetables and Black Bean Farro

Ingredients:

• 1 zucchini, cut lengthwise into ½ inch slices
• 1 yellow squash, cut lengthwise into ½ inch slices
• ½ medium eggplant, cut lengthwise into ½ inch slices
• ½ red onion, cut into ¾ inch wedges
• 2 bell peppers
• 2 scallions
• ¼ cup olive oil, divided
• 3 tablespoons lime juice
• 2 teaspoons water
• salt and pepper to taste
• 1 clove garlic, coarsly chopped
• 2 tablespoons chopped cilantro
• 2 teaspoons honey
• ¾ teaspoon ancho chile powder
• 2 cups cooked farro
• 1 can (15 ounce) black beans, drained and rinsed
• 3 ounces queso fresco, crumbled
• 1 medium avocado, diced
• lime wedges for garnish

Directions:

• Preheat grill to 400 to 450 degrees. Arrange zucchini, squash, eggplant, onion, bell peppers, and scallions on the grill. Cook until slightly charred. Cut into 2 inch pieces.
• Place chopped scallions, 1 tablespoon olive oil, 1 tablespoon lime juice, 2 teaspoons water, salt and pepper, and garlic into a food processor and puree until smooth. Combine with other vegetables.
• Whisk together remaining 3 tablespoons olive oil, cilantro, 2 tablespoons lime juice, honey, chile powder, salt and pepper. Add to cooked farro and toss to coat.
• Combine farro mixture, vegetables, beans, cheese, and avocado into bowls and garnish with lime wedges.

Spinach and Fried Egg

Ingredients:

• 2 teaspoons sesame oil
• 1 package (5 ounce) baby spinach
• 1 teaspoon soy sauce
• 4 large eggs
• 2 cups cooked wheat berries
• ¼ cup kimchi
• ¼ cup chopped scallions
• 2 tablespoons roasted peanuts, roughly chopped

Directions:

• Heat oil in a large skillet. Wilt spinach. Add soy sauce. Transfer to a bowl.
• Crack eggs into the skillet. Cover and cook until desired degree of doneness.
• Divide wheat berries into bowls. Top each serving with an egg and spinach mixture and kimchi.
• Garnish with scallions and peanuts.