One Bowl Wonders allow you to feel satisfied while enjoying your vegetables. No recipe required! Just follow the process outlined in this powerpoint.

2. If you struggle with fixing home-cooked, healthy meals because you have limited time, zero ideas when it comes time
to cook, you resort to the same three meals you cook over and over, or you just don’t feel confident in the kitchen — I
have the perfect solution for you! Effortless, recipe-free dinner bowls are always the ideal solution to each of these
problems. I’m going to take you through creating your own quick and simple dinner bowls, and even give you some of
my favorite recipes, too.

3. Here’s the best part. There are no
recipes to follow! My favorite way to
craft the perfect dinner bowl is to mix
raw vegetables, cooked vegetables, a
little sauce, and a grain — usually
quinoa or brown rice. Keeping your
meals simple takes a huge burden off of
you and lightens your stress load
immensely. That’s what I’m here to help
you with — having a healthy lifestyle that
doesn’t add stress but takes it away.
Next, I’ll go over my favorites in each
category to inspire your creativity, and
then will give you 6 of my favorite dinner
bowl “recipes.” Enjoy!

4. Broccoli
Bell peppers
Tomatoes
Celery
Kale
Beets
Carrot
Cucumber
Onion

5. Tahini
Avocado oil
Guacamole
Hummus
Olive oil
Coconut oil
Liquid aminos
Toasted sesame seed oil

6. Zucchini
Red onion
Eggplant
Mushrooms
Asparagus
Green beans
Brussels sprouts

7. Barley
Amaranth
Millet
Quinoa
Brown rice
Kamut
Buckwheat

8. Chickpeas
Sprouts
Lentils
Flax seeds
Nuts
Fresh herbs
Spices

9. GROUNDING MORNING BOWL
Some mornings are best started with a grounding, hearty breakfast that warms you from the inside out. This
bowl does just that for me.
Ingredients: sautéed mushrooms and onions cooked in olive oil with spices of choice, a small amount of
quinoa or brown rice, egg cooked how you like it, atop a handful of fresh spinach.

10. AUTUMN BOWL
Fresh and nourishing, such a great option for a chilly autumn day.
Ingredients: fresh cucumber, raw spinach, black beans, carrot ribbons, roasted beets, brown wild rice
blend, and a heaping spoonful of your favorite hummus on top.

11. GRILLED VEGGIE BOWL
Grilling vegetables is one of my favorite ways to enjoy them. So this grilled veggie bowl is among one of my
top favorites, for sure.
Ingredients: grilled zucchini, grilled red bell peppers, grilled cauliflower, fresh raw cherry tomatoes, fresh
radish, over quinoa. Top with a squeeze of lime and fresh cracked black pepper.

12. AVOCADO BOWL
Who doesn’t love avocado? I can always find a way to incorporate it into a meal. Just like this bowl!
Ingredients: raw carrot ribbons, fresh romaine lettuce, grilled red bell pepper, red cabbage, quinoa and half
an avocado on top.

13. MEDITERRANEAN BOWL
These bowls don’t always have to be a one-dish meal -- you can also create a variety plate with a dip in the
middle. This Mediterranean bowl is perfect for that.
Ingredients: roasted chickpeas, roasted zucchini, steamed green beans, raw onion, corn, tomato and your
favorite hummus as your dip.

14. ZUCCHINI NOODLE BOWL
Zucchini noodles are so delicious and easy to add to meals.
Ingredients: zucchini noodles, raw cherry tomato, fresh avocado, red cabbage, carrot ribbons, romaine
lettuce, and pomegranate seeds on top. Top with a drizzle of olive oil and your favorite herbs and
seasonings.

15. Maureen Wielansky
Cooking Healthy Academy
www.cookinghealthyacademy.com