Great Grain on every Budget Use this guide to make satisfying, nutrient-dense meals at home that will taste delicious and help you save money!
Great Grain Bowls
Improve your health and save some money by skipping the takeout and making dinner at home. Grain bowls are one-dish meals that allow endless variation and offer well balanced nutrition. Follow our template on the next page to start building your bowls!
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Prepare a large batch or several
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and stock your fridge with your
used in bowls throughout the week.
favorites, and a good variety.
If you have the time, quick pickle
Sometimes a bowl just needs a
toppings, make a quick dressing,
scoop of hummus and a shot of
boil eggs, and roast veg during this
hot sauce to come together. •
Shop the Bulk Department for
Choose fruits and veggies that are
things like grains, legumes, nuts, and
in season. Tastier and cheaper.
seeds to save money. Bulk vinegars
Use leftovers. Those last two dol-
and oils are available too!
mas from Sam’s would be perfect to add to a grain bowl.
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Be like the Condiment King
batches of grains and legumes to be
prep time too. •
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31 Days of Great Veggies: GrainWinter Bowls
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French green lentils
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Spinach
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Green onion slices
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Softboiled or over easy egg
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Avocado slices
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Pickle slices
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Crunchy Garlic Almond Pieces
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Creme fraiche or feta cheese
French Green Lentils Add 1 cup dried French green lentils, bay leaf, and 4 cups water to a large saucepan. Bring to a boil, reduce heat to maintain a simmer, and cook for 20-40 minutes, until they’re cooked through. Strain and cool. Season with salt and pepper and a squeeze of lemon. Crunchy Garlic Almond Pieces Smash 4 cloves of garlic. Really smash them. Chop ½ cup almonds. Set both aside. Heat some avocado oil in a pan over medium heat. Once hot, add the garlic cloves and almonds. Add salt, pepper, and a little cumin. Cook, stirring frequently, until the almonds have deepened in color. Transfer to a paper towel lined plate. They’ll get crunchier as they cool. Assemble: Fill your bowl with two handfuls of spinach. Top with lentils. Scatter green onions over the lentils. Top with eggs, avocado slices, and pickles. Top with Crunchy Garlic Almonds and creme fraiche or feta. Now break open that egg and nom!
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Great Grain Bowls
31 Days of Veggies: Winter
Fill half your bowl with dark leafies like kale, spinach, chard, collards, and arugula. Add even more greens: lettuce greens, sprouts, microgreens, turnip greens, sunflower greens, or fresh herbs.
Olive oil-based dressing, avocado, cheese, nuts, and seeds. Fats are the building block of every cell membrane and aid in the absorption of vitamins A, D, E, and K. Plus, they keep us feeling satisfied and make food taste good.
Sweet potatoes, beets, carrots, squash, peas, broccoli, cabbage, asparagus, brussels sprouts, beans, fresh or dried fruit, etc. Add about a cupped handful’s worth. Pg 4
31 31 Days Days Great of of Veggies: Veggies: GrainWinter Winter Bowls
Use this template to create balanced and nourishing bowls that will leave you satisfied and energized!
Top your bowl with something a little exciting. A crunchy seed mix, scoop of baba ganoush, or quick pickled daikon will really elevate your experience.
Poultry, seafood, pork, grass-fed beef, eggs, beans, lentils, tofu, hummus, and/or tempeh. Your protein portion should be at least the size of your palm.
The Base of your bowl should be grains, legumes, or a combination of the two. Brown rice, wild rice, white rice, quinoa, couscous, bulgar, millet, farro, and barley are all good grain options. For your legumes, choose chickpeas, black beans, kidney beans, lentils, cannellini beans, sprouted mung beans, etc. Measure about a cup of base per bowl. Pg 5
Great 31 Days Grain of Veggies: Bowls Winter 31 Days of Veggies: Winter
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Wild rice
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Roasted sweet potatoes
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Beets
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Kale
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Avocado slices
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Pumpkin seeds
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Pumpkin Seed & Cilantro Dressing
Roasted Veg Preheat your oven to 425°. Cut veggies into bite-sized pieces. Toss with avocado or olive oil, salt and pepper. Spread in an even layer on a parchment-lined baking sheet, ensuring you leave space between each. Roast as long as it takes for a fork to easily pierce the pieces. For sweet potatoes, about 20-25 minutes, depending on their size. Pumpkin Seed & Cilantro Dressing ½ cup hulled pumpkin seeds 1 small garlic clove ¼ cup water 3 Tbsp. fresh lemon juice ½ tsp ground cumin ½ tsp sea salt ½ cup fresh cilantro ¼ cup extra-virgin olive oil Combine all ingredients in a blender. Blend until smooth, adding more water if needed. Assemble: Fill your bowl with cooked wild rice. Peel beets and shred with a box grater. Destem kale, roll up, and cut to ribbons. Arrange on top of the rice along with the sweet potato and avocado. Top with raw pumpkin seeds and the dressing. Pg 6
Great Grain Bowls
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Turmeric Rice or Quinoa
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Carnitas
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Quick Pickled Veggies
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Black beans
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Salmon
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Roasted sweet potatoes,
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Avocado slices
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Mint leaves
Turmeric Rice Rinse 1 cup long grain white rice or quinoa until the water runs clear. Add rice, 1 ⅓ cups water, ¼ tsp dried turmeric, ¼ tsp cumin, ¼ tsp coriander, a pinch of cinnamon and salt and pepper to a pot. Bring to a boil, reduce heat to low, cover and cook for 10 minutes. Turn off heat. Let steam for 10 minutes before disturbing. Quick Pickled Veggies Slice onions and cucumber very thin. Cut carrots and daikon radish to matchsticks. Add to a bowl with ½ tsp salt, 1 tsp maple syrup, ½ cup rice vinegar and water enough to cover. Let them sit while you prepare the rest of the meal, then drain. Assemble: Make a quick glaze for the salmon with tamari, rice vinegar, maple syrup, and chili garlic paste. Brush the salmon with the glaze 2-3 times during broiling. Fill your bowl with rice. Top with salmon, pickled veg, avocado, and fresh herbs.
bell peppers & onion •
Guacamole
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Whole grain corn tortilla chips or tortillas
Carnitas Place pork shoulder, ½ cup water, salt, pepper, garlic powder, and onion powder in a slow cooker. Cook on high for 4-6 hours or low for 6-8 hours. Turn off heat, shred with two forks. Cilantro Lime Crema ½ cup sour cream 3 Tbsp. chopped fresh cilantro 2 Tbsp. lime juice 1 tsp minced garlic Pinch of salt Add to a blender or food processor. Blend until smooth. Assemble: Roast bite sized pieces of sweet potato, red & green bell peppers, and red onion. Make a quick guacamole with ripe avocados, lime juice, salt, and minced red onion. Pile beans and carnitas in your bowl. Top with roasted veggies, guac, crema, and shredded cheese. Use tortillas or tortilla chips to get this into your mouth instead of a spoon! Pg 7
Great Grain Bowls
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Quinoa
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Crispy Chickpeas
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Hard or soft boiled eggs
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Cucumber slices
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Halved cherry tomatoes
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Olives
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Hummus
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Basic Vinaigrette
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Chopped leafy greens
Crispy Chickpeas Preheat your oven to 425°. Pat cooked chickpeas dry. Toss with olive oil, salt, pepper, and smoked paprika. Bake until crispy, shaking the pan to rotate them once during cookies, about 30 minutes. Basic Vinaigrette 3 Tbsp. lemon juice 1 garlic clove, minced 1 tsp Dijon mustard 1 tsp honey or maple syrup 1 tsp each salt and pepper ¾ cup extra-virgin olive oil Place all ingredients in a jar with a good-fitting lid. Shake until well combined. Toss leafy green with dressing a few minutes before serving. Assemble: Fill your bowl with quinoa. Pile everything on top!
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