Magnificent Meals in a Bowl Cookbook E-Book

Gabrielle Garcia

• Herausgeber: Fox Chapel Publishing
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2023

Seitenzahl: 94

Beschreibung

Feeding and pleasing everyone's palates and diets with nutrition, taste, versatility, and style -- and within a budget -- can be a challenge, but this collection of recipes kicks that kitchen conundrum to the curb! Magnificent Meals in a Bowl Cookbook features more than 150 delicious and healthy recipes that will save you time, boost your energy, and please the whole family. From loaded salads to jam-packed bowls, these recipes combine leafy greens, vegetables, grains and pastas, proteins, and fruits, plus delicious dressings, sauces, and sides. Featuring recipes for a BBQ chicken cobb salad, an Italian pasta bowl, jerk chicken and rice, vegan burrito bowls, and so much more, these dishes are perfect for any weeknight meal that will feed both your hungry appetite and your health! Familiar but new, quick enough to prepare and go, and simple but hardy, these salad and bowl meals are the perfect solution.

Leseprobe

© 2016, 2022, 2023

Book design © Fox Chapel Publishing

Recipes and photographs © G&R Publishing DBA CQ Products

Magnificent Meals in a Bowl Cookbook (2023) is a compilation of Loaded Salads (2016) and Bold Bowls (2022) originally published by CQ Products. This version published by Fox Chapel Publishing Company, Inc., 903 Square Street, Mount Joy, PA 17552.

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the copyright holders.

Print ISBN 978-1-4971-0384-9

eISBN: 978-1-6374-1230-5

Library of Congress Control Number: 2023930333

Shutterstock photos: WS-Studio (7 bottom), Binh Thanh Bui (9 lo mein noodes), Anton Starikov (10 rice noodles), JeniFoto (56 bottom), suwijaknook6644689 (57 bottom), natali_ploskaya (93)

To learn more about the other great books from Fox Chapel Publishing, or to find a retailer near you, call toll-free 800-457-9112 or visit us at www.FoxChapelPublishing.com.

We are always looking for talented authors. To submit an idea, please send a brief inquiry to [email protected].

This book has been published with the intent to provide accurate and authoritative information in regard to the subject matter within. While every precaution has been taken in the preparation of this book, the author and publisher expressly disclaim any responsibility for any errors, omissions, or adverse effects arising from the use or application of the information contained herein.

Contents

Recipe Conversions

Introduction

Kitchen Tools & Equipment

The Anatomy of a Magnificent Meal Bowl

Meal Planning

BREAKFAST

Orange-Peach Smoothie Bowl

Greens & Pineapple Smoothie Bowl

Mixed Fruit Smoothie Bowl

PB & Banana Smoothie Bowl

Chocolate Toasted Quinoa

Cozy Warm Chia

Steel-Cut PB&J

Easy Turmeric Oatmeal

Bacon, Eggs & Barley

Bacon & Eggs with Kale

COMBO SALADS

Cran-Chicken & Almonds

Pastrami & Rye Panzanella

Layered Taco Salad

Caribbean Turkey Salad

Chicken Fajita Salad

Cheeseburger & Fries Salad

Pork & Orange Chop Salad

Dixie Chicken, Broccoli & Grapes

Steak & Mushroom Salad

Salmon & Roasted Veggies

Buffaloed Chicken Salad

Asian Deli Chicken Salad

Mango Salsa Chicken Salad

Gingered Beef Salad

Chicken Bruschetta Salad

Chopped Apple & Ham

Southwestern Shrimp Salad

Strawberry-Avocado Greens

Light Chef’s Salad

Caesar with Grilled Shrimp

BBQ Chicken Cobb

Fruited Chicken Salad

Crab Salad with Cilantro

Zesty Tuna Salad

Ribeye, Spinach & Mashers

Sweet & Salty Chicken with Veg

Sweet & Salty Chickpeas

Dill Pickle Burger Bowls

ALL-GREEN SALADS

Chopped Veggie Bliss

Salad in a Jar

Autumn Fruit & Greens

Grilled Romaine & Veggies

Power Salad

Kale-Blueberry Combo

Sweet & Crunchy Sprouts Slaw

Green Bean-Basil Combo

Grilled Corn & Jicama Salad

Huevos Rancheros Salad

Egg Salad with Kale Pesto

PASTA & NOODLES

Broccoli & Chickpea Pasta Salad

Italian Pasta Bowl

Cantaloupe & Chicken Bowties

Spicy Shrimp & Ramen Noodles

Salmon Noodle Bowls

Asparagus, Pork & Pasta

Cabbage, Eggs & Lo Mein

Quick-Pickled Carrots

Citrus Salmon & Pasta

Tortellini, Bacon & Broccoli

GRAIN BOWLS

Sweet Potato & Farro

Coconut Chicken & Quinoa

Kale Chips

Mediterranean Chicken & Couscous

Green Goddess & Farro

Mid-East Chicken & Quinoa

Homemade Pita Chips

Cumin Hummus

Hawaiian Ham & Couscous

Beet & Shrimp Barley Bowls

BBQ Pork & Polenta

Italian Meatballs & Quinoa

Pesto, Greens & Grains

RICE BOWLS

Veggies & Brown Rice

Crispy Tofu & Rice

Vegan Burrito Bowls

Jerk Chicken & Rice

Sweet Fried Plantains

Ginger & Garlic Peanuts

Mango, Black Beans & Rice

Black-Eyed Peas & Rice

Spinach, Squash & Brown Rice

Sweet & Sour Beef on Rice

Buffalo Chicken & Cauli Rice

Turkey, Roasted Veggies & Rice

Brat Coins & Cauliflower Rice

Fajita Steak & Cauliflower Rice

Chicken, Citrus & Wild Rice

Quick Greek Rice Bowls

RECIPE CONVERSIONS

Introduction

Picture that you’re sitting at a dining table with a meal in front of you. You’re probably imagining a plate with a knife and fork, right? But so many of our favorite foods are in bowls: salads, pasta, rice, oatmeal, the list goes on and on. Get ready to broaden your horizons! This book is chock full of recipes that are perfect for those foods you already love, plus a ton of eye-opening options that will make you love these magnificent meals in a bowl.

I started my bowl journey in college. Like most students, I had a limited budget and limited time that I needed to make count. By just loading up a salad with tons of goodies like hard-boiled eggs, chicken, or fruit, I had a filling meal that might even provide leftovers! Rice and ramen noodles could be transformed in a variety of ways. And all these options were great for taking meals on the go. I took this mindset with me through life, upgrading the ingredients and adding even more variety. Always, the goal was to be as healthy as possible without sacrificing my limited free time. Now I can pass all I’ve learned onto you.

Meals served in bowls have been called many names, from grain bowls and harvest bowls to protein bowls and buddha bowls. They’re a great way to get in lots of veggies, healthy fats, and good protein. What I love the most is how perfect they are for customization. Having kids means one loves brussels sprouts while another hates them; with these recipes, you can easily swap out any ingredient—even in the same meal. I recommend making ingredients separately so everyone can grab the parts they want, similar to a salad bar. But you could also cook a base or protein for the week and swap it in for a similar recipe throughout the week. It’s a ton of fun!

Recipes that include no meat have been labeled with either “vegetarian” or “vegan,” depending on their ingredients. But you’ll also find a few bonus recipes, labeled “snack.” These are perfect additions to a bowl meal, can be eaten on their own, or could even be used for a sandwich. It’s never been easier to prepare your meals for the week.

Whether served in individual bowls or piled into one really big one, these recipes are ideal for singles, couples, and families alike. Have fun, get creative, and eat well!

Kitchen Tools & Equipment

One of the great features of these magnificent meals is that they don’t require a ton of special equipment taking up space on my counter! For the most part, the tools used throughout this book are the basics that most people keep in their kitchen. Of the few “specialty” items you’ll find, once I bought them, I now use those frequently as well. It’s all up to preference. Maybe you won’t use a food processor every day, so it makes sense to use a traditional cutting board. However, I recommend these tools for an easy and fun experience when you’re cooking.

Kitchen Basics

• Serving bowls

• Mixing bowls

• Mixing spoons

• Slotted spoon

• Kitchen knives

• Whisk

• Aluminum foil

• Parchment paper

• Baking pan

• Baking sheet

• Saucepans

Specialty Tools

• Fine-mesh strainer

• High-powered blender

• Skillet

• Mason jar

• Food processor

• Grill pan

The Anatomy of a Magnificent Meal Bowl

The four main components that make for a great meal are a grain or starch to use as the base, a smattering of protein, and an assortment of various vegetables, and a sauce. I find it’s much easier to break a meal down into these components so I know how to customize—or add a little extra if I want! Throw on some fresh herbs and a crunchy element for good measure, then artfully arrange the ingredients to make them look pretty. Sauce it up with something store-bought, or make one of the many recipes for sauces, dressings, and vinaigrettes listed inside.

Meal Bowl

Base

Whether you choose grains like rice, quinoa, or barley; a veggie like mashed potatoes or spaghetti squash; or noodles like pasta or rice noodles, cook up a batch and use it as the base for your bowl. If you go for a salad, this component might be small or nonexistent, while your greens are used as the base. It all depends on what you want to eat!

Barley is a whole grain with a mild, slightly nutty taste and chewy texture.

Chia seeds [CHEE-uh] are tiny and crunchy with a subtle flavor. When soaked in liquid, they develop a gel-like texture similar to tapioca.

Couscous [KOOS-koos] is a form of pasta made from semolina. It cooks very quickly and has a neutral flavor.

Farro [FAHR-oh] belongs to the wheat family and has a dense, chewy texture and a rich, nutty flavor.

Lo mein noodles [LOH-main] are a type of egg noodle, made using wheat flour and eggs. They have a neutral flavor.

Old-fashioned oats are flat and flakey. They absorb more water and cook faster than steel-cut oats.

Pasta comes in so many varieties, ingredients, and flavors to choose from.

Polenta [poh-LEHN-tah] is a gluten-free mush made from coarsely ground corn (cornmeal). Freshly cooked, polenta is soft and creamy. When cooled, it firms up and can be sliced and fried.

Potatoes are tubers that come in a variety of options. Russets are recommended for mashing.

Quinoa [KEEN-wah] is a gluten-free seed that is a good alternative to starchy grains. It has a delicate flavor and expands to four times its volume when cooked.

Ramen [RAH-men] are most often found as instant-style noodles. They cook quickly and come with a seasoning packet.

Rice comes in many forms and varieties and is often classified by its size (long grain, medium grain, short grain).

Rice noodles are made from rice flour and water. They have a nutty, slightly sweet taste.

Sweet potatoes are large, starchy, sweet-tasting root vegetables.

Wild rice is actually a semi-aquatic grass. It has a firm texture and toasted nut-like flavor.

Protein

Meat options include poultry, pork, beef, or seafood; for meatless meals, go for other delicious options like eggs, beans, tofu, or lentils. Try swapping out the proteins in any of these recipes—these recipes are perfect for customizing to your diet and taste preferences!

Cooked Veggies

Use more than one for a variety of flavors and colors or just stick to your favorite. Roasted, steamed, or grilled, they add healthy goodness.

Raw Veggies

Choose salad greens or reach for something with additional crunch, like carrots, radishes, or bell peppers. This adds a hit of bold freshness to your bowl. Tear or chop your favorite greens into bite-size pieces so they’re easier to eat. Choose darker greens for more nutrients.

Garnish

Sprinkling fresh herbs or microgreens over your bowl just before serving looks and tastes great.

Crunch

Go simple with nuts and seeds. Or use one of the snack recipes throughout the book for crunch with a little personality.

Sauce

Go with a salad dressing, vinaigrette, or specialty sauce. Serve it on the side or pour it over the top of the bowls.

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