Meal Builders: Bowl

A little of this, a little of that… combine savoury fixings in small portions for all-in-one dishes.

Start with

125 ml (1/2 c) cooked quinoa

3 SmartPointsTM

125 ml (1/2 c) cooked barley

3 SmartPointsTM

125 ml (1/2 c) roasted cubed potatoes with skin; with 5 ml (1 tsp) oil

3 SmartPointsTM

125 ml (1/2 c) cooked brown rice

4 SmartPointsTM

Add in

roasted peppers and onions with 5 ml [1 tsp] oil

1 SmartPointsTM

cooked mixed vegetables (like snow peas and sliced mushrooms) sautéed with 5 ml [1 tsp] oil

1 SmartPointsTM

85 g (3 oz) cubed or sliced turkey breast

0 SmartPointsTM

baby arugula

0 SmartPointsTM

1 poached egg

0 SmartPointsTM

75 ml (1/3 c) shelled edamame

0 SmartPointsTM

Flavour with

matchstick radishes and carrots

0 SmartPointsTM

hot sauce

0 SmartPointsTM

unsweetened pickled vegetables [such as 75 ml (1/3 c) kimchi]

0 SmartPointsTM

We made Quinoa and Edamame Bowl with a Poached Egg only 3 SmartPoints!

Combine 250 ml (1 c) baby arugula (0), 125 ml (½ c) cooked quinoa (3), 75 ml (¹⁄3 c) cooked shelled edamame (0) and 60 ml (¼ c) each matchstick radishes (0) and carrots (0); top with 1 poached egg (0) and 30-45 ml (2-3 Tbsp) kimchi(0).

ideas to try

• Fill 1/2 of your bowl with veggies and/or fruit, then 1/4 with protein and 1/4 with whole grains or starch.

• Add tons of flavour with kimchi, capers, or other chopped pickled vegetables.

• There’s no right or wrong: Most any ingredients can be mixed in a bowl—it’s a great way to use leftovers.

• Think about combining textures: crunchy, creamy, roasted, wet, dry.