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3 Healthy Grain Bowl Recipes & Lunchboxes

Recipe 1

GRAIN & VEGGIE MIX & SAUCE

Prep 20min
Cook 30min
Total 50min

Ingredients for 6 servings

Serving size: ~3/4 cup

Grain & Veggie Mix

  • 1 cup dry long grain brown rice
  • 1/2 cup dry farro
  • 300g butternut squash, cut into 1-inch cubes
  • 350g Brussels Sprouts, blanched then cut in half
  • 1/2 medium red onion, chopped
  • 1 tablespoon olive oil
  • pinch of sea salt & pepper

 

Sauce

  • 1/3 cup tahini (or natural nut butter)
  • 3 cloves garlic
  • juice from 1/2 lemon
  • 1 1/2 tablespoons nutritional yeast
  • 1/3 cup basil (small handful)
  • 1/4 cup cilantro
  • 1/2 teaspoon cumin
  • 8 tablespoons water (or more/less depending on your desired thickness)
  • sea salt & pepper to taste

Steps

Step 1

Set oven to 420F.

Step 2

Cook brown rice and farro according to the instructions given on the packages.  If you do NOT want to use farro, simply cook another ½ cup dry brown rice.

Step 3

OPTIONAL STEP FOR PREPPING BRUSSELS SPROUTS (skip to next step if you do not want to do this) Bring a pot of water to a boil and add raw Brussels sprouts. Boil for 3 to 5 minutes, then immediately remove the sprouts and place them in a bowl with cold water and ice so they stop cooking and immediately cool.  Remove them from the bowl and dry them on a towel.  Slice them in half.

Step 4

Add the Brussels sprouts to a bowl along with the remaining ingredients and mix everything together, ensuring the veggies are coated in oil, sea salt and pepper. Evenly spread the veggies on a baking sheet and roast for 20 minutes. Set aside to cool after roasting.

Step 5

Toss together the brown rice, farro and roasted veggies.

Step 6

For the sauce, place all the ingredients in a high powered blender or food processor and blend until smooth. Add more water to reach desired consistency and season to taste with sea salt & pepper.

Step 7

For meal prep, evenly divide the veggie-grain mix into your meal containers, keep the sauce on the side and store in the fridge. Mix the sauce in at meal time.

Recipe 2

Chili Chickpeas

Prep 5min
Cook 10min
Total 15min

Ingredients for 2 servings

  • 1 can (15oz) (no-salt added) chickpeas, drained
  • 1 1/2 teaspoons chili powder
  • 1 teaspoon cumin
  • pinch of sea salt & pepper
  • spray olive oil or avocado oil
  • Meal
    • 2 servings grain & veggie mix with sauce
  • OPTIONAL GARNISH
    • 2 tablespoons avocado
    • 1 teaspoon sesame seeds

Steps

Step 1

Spray a nonstick skillet with avocado or olive oil. Add chickpeas, chili and cumin. Cook for about 6 to 8 minutes until a light sear appears on the outside of the chickpeas.

Step 2

Evenly divide the chickpeas into your meal prep containers along with the veggie-grain mix.

Recipe 3

Cajun Chicken Breasts

Prep 5min
Cook 15min
Total 20min

Ingredients for 3 servings

  • 18oz (three 6oz pieces) raw chicken breasts
  • 1 tablespoon cajun spice rub
  • avocado or olive oil spray
  • Meal
    • 3 servings grain & veggie mix with sauce
  • OPTIONAL GARNISH
    • fresh radish slices

Steps

Step 1

Season chicken breasts with my Cajun rub.

Step 2

Spray a nonstick skillet with avocado or olive oil, then add the seasoned chicken breasts. Cook on both sides for at least 6 to 8 minutes, until the outer edges are brown and the inside is white and no longer pink. If you are using thick pieces of chicken, the cooking time may take longer.

Step 3

Evenly divide the chicken into your meal prep containers along with the veggie-grain mix.

Recipe 4

Quick BBQ Baked Salmon

Prep 5min
Cook 10min
Total 15min

Ingredients for 2 servings

  • 12oz (two 6oz) salmon filets
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon lemon zest
  • 2 tablespoons low-calorie BBQ sauce
  • Meal
    • 2 servings veggies & grain mix with sauce
  • OPTIONAL GARNISH
    • 1 teaspoon pumpkin seeds

Steps

Step 1

Set oven to 420F.

Step 2

Season salmon filets with garlic, onion, sea salt, pepper and lemon zest. Bake in the oven for about 8 minutes.

Step 3

Remove the salmon from the oven and brush each filet with 1 tablespoon of BBQ sauce. Place back in the oven for an additional 2 to 4 minutes of baking, or until the salmon can be easily flaked with a fork.

Step 4

Evenly divide the salmon into your meal prep containers along with the veggie-grain mix.