bowl me over

flavor in one container

The latest way to enjoy a combination of the tastes, textures, and colors of healthy ingredients is found in bowls. Comforting and tasty, these recipes bring together herbs, spices, veggies, and protein into one convenient serving vessel. And, in the case of one of these filling dishes, the serving bowl can even be a halved-out pineapple for the ultimate visual presentation!

JAMAICAN-INSPIRED BOWLS WITH MANGO SALSA AND WHITE RICE

From Cook Once Dinner Fix by Cassy Joy Garcia ($30, Simon & Schuster, 2021)

35 min

prep time serves 4

1 c uncooked white rice, rinsed 1 (15 oz) can black beans, drained and rinsed For the Chicken

N c fresh lime juice (from about 2 limes)

N c low-sodium soy sauce or tamari 1 tsp garlic powder 1 tsp onion powder 2 tsp ground allspice 2 tsp dried thyme

K tsp ground black pepper

N tsp ground cinnamon

N tsp ground nutmeg 3 c cooked, cubed chicken thighs 1 Tbsp extra-virgin olive oil For the Mango Salsa 1 large ripe mango, cut into N-inch cubes 1 red bell pepper, cut into N-inch pieces 2 Tbsp fresh lime juice (from 1 lime)

K tsp fine sea salt

N c chopped fresh cilantro, for garnish 1. Cook rice according to package instructions. 2. Pour beans into a small saucepan and add 1 cup water. Cover and bring to a simmer over medium heat. Cook for about 5 minutes, until heated through. Remove from heat and keep warm until ready to serve. 3. Make chicken: In a food processor or blender, combine lime juice, soy sauce, garlic powder, onion powder, allspice, thyme, pepper, cinnamon, and nutmeg. Process into a paste. 4. Transfer seasoning paste to a large bowl, add cooked, cubed chicken, and toss, coating each piece of chicken as evenly as possible. 5. In a large skillet, heat oil over medium-high heat until oil shimmers and runs easily when you tilt pan. Add chicken and cook for 3 to 4 minutes on each side, until darkened in color.

6. Meanwhile, make salsa: In a medium bowl, combine mango, bell pepper, lime juice, and salt. Toss until well combined. Set aside until ready to serve. 7. Divide rice among four bowls and top with chicken, salsa, and black beans. Garnish with cilantro and serve.

Per serving: 706 Calories, 36 g Protein, 76 g Carbohydrates, 14 g Total sugars (0 g Added sugars), 10 g Fiber, 29 g Total fat (7 g sat), 1,070 mg Sodium, HHHHH Vitamin B3 (niacin), B6, C, Phosphorus, HHH Vitamin B2 (riboflavin), B12, Folate, Zinc, HH Vitamin B1 (thiamine), K, Iron, Magnesium, Potassium, H Vitamin A, E

THAI PINEAPPLE FRIED RICE

From Vegan Asian: A Cookbook by Jeeca Uy ($21.99, Page Street Publishing Co., 2021)

3 c cooked and cooled rice, leftover is best 14 oz extra-firm tofu

3 Tbsp neutral oil K tsp salt, divided, plus more to taste if needed 1 small onion, diced K c seeded and diced red bell pepper 2 Tbsp low-sodium soy sauce 2 tsp coconut sugar*, or to taste 2 tsp curry powder K tsp chili powder, or 1 bird’s eye chili, sliced (optional) N tsp ground white pepper, or to taste 1 c fresh or canned pineapple chunks, sliced into K-inch cubes L c roasted cashews K c chopped scallions, plus more for garnishing K c seeded and diced tomato

1. Place cooked rice in a large bowl and carefully break apart with a spoon to separate grains. Set aside. If using freshly cooked rice, leave rice to cool in front of a fan for 10 minutes for the moisture to evaporate. 2. Press tofu for at least 10 minutes to drain any excess liquid**. Afterward, slice into K-inch cubes. 3. Heat a large skillet or wok over medium-high heat. Add oil. Once hot, add tofu cubes. Sprinkle N teaspoon of salt over tofu and then give it a good mix. Pan-fry tofu cubes, flipping them about every 2 minutes, until golden brown and crisp on all sides, about 10 minutes total. Move tofu to side of pan. Add onion and bell pepper. Sauté for 2 minutes, or until bell pepper is tender. Add rice and then season with soy sauce, coconut sugar, curry powder, and chili powder or fresh chili. Mix well and then season with remaining N teaspoon of salt and the white pepper. 4. Add pineapple and increase heat to high. Give mixture a good stir and cook for 2 to 3 minutes, stirring occasionally to prevent rice from sticking to bottom of pan. Add cashews, scallions, and tomato. Mix well and cook for 2 more minutes. Adjust seasoning according to desired taste, as needed. Turn off heat and then serve rice in bowls or pineapple bowls. Garnish rice with more chopped scallions, if desired. Enjoy while hot! *If you can’t find coconut sugar, substitute brown sugar.

**To drain tofu of its excess liquid, wrap the whole block in a paper towel or clean kitchen towel. Place on a plate or any flat surface. Stack two chopping boards or any weighted flat item, such as a plate, on top of the tofu to squeeze out its excess liquid. Leave the boards for approximately 10 minutes. After pressing the tofu, it should lose significant amounts of its water that will be absorbed by the towel.

Per serving: 591 Calories, 21 g Protein, 71 g Carbohydrates, 14 g Total sugars (3 g Added sugars), 6 g Fiber, 27 g Total fat (4 g sat), 770 mg Sodium, HHHHH Vitamin C, Folate, Phosphorus, HHHH Vitamin B1 (thiamine), B6, K, HHH Calcium, Iron, Magnesium, HH Vitamin B3 (niacin), E, Zinc, H Vitamin B2 (riboflavin), Potassium

40 min

prep time serves 3

For an interesting presentation, serve in a hollowed-out pineapple half.

30 min

bowl prep time serves 2

Light brown sugar can be substituted for the dark brown sugar.

SHRIMP PAD THAI BOWL

From Bowls: Vibrant Recipes with Endless Possibilities by America’s Test Kitchen ($27.99, America’s Test Kitchen, 2020)

3 Tbsp lime juice (2 limes) 2K Tbsp packed dark brown sugar 2 Tbsp fish sauce 2K Tbsp vegetable oil, divided 2 tsp rice vinegar

V tsp cayenne pepper 4 oz (N-inch-wide) rice noodles

1 small shallot, minced 1 garlic clove, minced Pinch table salt 1 large egg, lightly beaten 2 scallions, green parts only, sliced thin, divided O cup Sautéed Shrimp (recipe follows), warmed 2 oz (1 c) bean sprouts 1. Whisk lime juice, 3 tablespoons of water, sugar, fish sauce, 1K tablespoons of the oil, the vinegar, and cayenne together in a bowl; set aside. Pour 2 quarts of boiling water over noodles in bowl and stir to separate. Let noodles soak until soft and pliable but not fully tender, stirring once halfway through soaking, 8 to 10 minutes. Drain noodles and rinse with cold water until water runs clear, shaking to remove excess water.

2. Heat remaining 1 tablespoon oil in a 10-inch nonstick skillet over medium-high heat until shimmering. Add shallot, garlic, and salt and cook over medium heat, stirring constantly, until shallot is light golden brown, about 1K minutes. Stir in egg and cook, stirring vigorously, until scrambled and barely moist, about 20 seconds.

3. Add drained rice noodles and toss to combine. Add lime mixture and half of scallions, increase heat to medium-high, and cook, tossing

15 min

shrimp prep time (makes 1K cups cooked shrimp) makes 2-4 bowls

gently, until noodles are well coated and tender, about 3 minutes. (If not yet tender, add 2 tablespoons water to skillet and continue to cook until tender.) Season with salt and pepper to taste. Divide among individual serving bowls, and then top with sautéed shrimp and bean sprouts and sprinkle with remaining scallions. Serve.

Per serving: 538 Calories, 19 g Protein, 69 g Carbohydrates, 17 g Total sugars (11 g Added sugars), 3 g Fiber, 21 g Total fat (2 g sat), 1,624 mg Sodium, HHHH Vitamin K, Phosphorus, HHH Vitamin E, HH Vitamin B6, B12, C, H Vitamin B2 (riboflavin), Calcium, Folate, Iron, Magnesium, Zinc

SAUTÉED SHRIMP

From Bowls: Vibrant Recipes with Endless Possibilities by America’s Test Kitchen ($27.99, America’s Test Kitchen, 2020) 12 oz extra-large shrimp (21 to 25 per pound), peeled, deveined, and tails removed

N tsp table salt

N tsp pepper 1 Tbsp extra-virgin olive oil or vegetable oil

1. Pat shrimp dry with paper towels and sprinkle with salt and pepper. 2. Heat oil in a 12-inch nonstick skillet over medium-high heat until just smoking. Add shrimp in a single layer and cook, without stirring, until spotty brown and edges turn pink on bottom side, about 1 minute.

3. Flip shrimp and continue to cook until all but very center is opaque, about 30 seconds; transfer shrimp to a plate. (Shrimp can be refrigerated for up to 2 days.)

2 hrs

prep time + 8 hour soak time for beans serves 4

Use canned black beans in place of the dried beans. Proceed to Step 2, cook over medium heat for 15-20 minutes until onion is softened.

PLANTAIN BLACK BEAN BOWLS

From Cook Once Dinner Fix by Cassy Joy Garcia ($30, Simon & Schuster, 2021)

For the Black Beans 1 lb dried black beans, rinsed 1 small onion, quartered 3 garlic cloves, smashed and peeled 1 bay leaf 1 Tbsp fine sea salt 2 c uncooked white rice, rinsed For the Plantains 2 large ripe plantains (dark yellow or brown, not green), peeled and cut on an angle into 1-inchthick pieces

3 Tbsp extra-virgin olive oil K tsp fine sea salt

N tsp paprika For the Sauce 1 c packed fresh cilantro 1 medium jalapeño 1 garlic clove

L c mayonnaise 2 Tbsp fresh lime juice (from 1 lime)

N tsp fine sea salt Chopped fresh cilantro, for garnish 1 lime, cut into wedges, for serving

1. Cook the black beans: Place beans in a large pot and add water to cover. Set aside to soak for at least 8 hours or up to overnight. 2. Drain and rinse beans, return them to pot, and add fresh water to cover. Add onion, garlic, bay leaf, and salt. Bring to a low boil over medium heat. Cover and cook, stirring occasionally, for 1 to 1K hours, until beans are tender. Remove from heat and discard onion, garlic, and bay leaf. 3. Cook rice according to package instructions. 4. Make the plantains: In a large skillet, heat oil over medium heat until oil shimmers and runs easily when you tilt pan. Add plantains in an even layer and fry for 3 to 4 minutes, until golden brown on bottom. Then flip and cook for 3 to 4 minutes more, until golden brown on second side. Transfer plantains to a paper towel to drain and sprinkle with salt and paprika. 5. Make the sauce: In a blender, combine cilantro, jalapeño, garlic, mayonnaise, lime juice, and salt. Blend until smooth.

6. Transfer 4 cups of cooked black beans to an airtight container and 4 cups of the cooked rice to a separate airtight container. Refrigerate and use for additional meals during the week. They will keep for up to 5 days. 7. Warm remaining black beans and rice, if needed. Then use a slotted spoon to scoop beans onto four large bowls. Divide rice, plantains, and sauce among bowls. Garnish with cilantro and serve, with lime wedges alongside for squeezing over top.

Per serving: 1,091 Calories, 33 g Protein, 182 g Carbohydrates, 17 g Total sugars (0 g Added sugars), 21 g Fiber, 28 g Total fat (4 g sat), 853 mg Sodium, HHHHH Vitamin B1 (thiamine), B6, Folate, Magnesium, Phosphorus, Zinc, HHHH Iron, Potassium, HHH Vitamin C, HH Vitamin B2 (riboflavin), B3 (niacin), K, H Vitamin E, Calcium

Shaka Tea Ready to Drink Shaka Tea

Shaka Tea is brewed with handpicked māmaki leaves, an herbal tea found only in the Hawaiian Islands. Plant-based and caffeine free, these teas come in refreshing, tropicalbotanical flavors that are gently sweetened with monk fruit to be keto and diabetic friendly. Shaka Tea supports sustainable agriculture and economic abundance in Hawaii, practicing direct trade and working with small farmers.

Brad’s Plant Based Snackable Salad To Go

Snack healthy with this delicious and highly nutritious snack made from whole veggies that are low temp air dried. Each snack blend combines crunchy kale, carrots, roasted chickpeas, red and napa cabbage, seeds, and berries. Available in zingy Carrot Ginger or Ranch with herbs and spices. Vegan, gluten free, and keto friendly.

Minerva Dairy Sea Salt Amish Roll Butter

Continuing the standards started during World War II, Minerava Dairy uses the same hand butter-rolling technique employed by the Amish at the time, allowing the form of rolls of butter to exact measurements. With 85% butterfat, the result is a richer, creamier, and more flavorful butter. Taste the difference of what butter should be, from America’s oldest family-owned creamery.

Carbonaut Gluten Free Low Carb Seeded Bread

Gluten free bread that’s out of this world, but with the carb numbers you need. Carbonaut is expanding the low carb universe with this deliciously satisfying gluten free bread. Each slice contains just 1g net carbs, and supplies 13g of fiber. Just 50 calories per slice. Teeccino Mushroom Herbal Tea

The rock stars of the plant and mushroom kingdoms are blended together to infuse ultimate health protection into your cup. Adaptogens help your body adapt to all kinds of stress while giving a boost to your endurance and immunity.* Mushrooms and herbs are blended with prebiotic chicory and deep roasted ramón seeds, resulting in a bold, rich flavor with adaptogens fortifying your defenses!

Elementa Silver Silver Toothgel Peppermint

With 5-in-1 active ingredients, including nano silver and xylitol, this toothgel effectively works its way around your teeth and gums without harming the natural enamel coating and good oral bacteria. It helps to soothe dry mouth, and keeps your breath fresh all day. Compared to traditional toothpaste, this dentist formulated teeth whitening gel is less abrasive making it perfect for sensitive teeth.

HiBar Solid Shampoo Sampler

With a mission to help rid the world of plastic pollution, Hibar introduces color-safe solid shampoo made with salon-quality ingredients. Except, no water, no plastic, and zero waste. The Sampler Pack includes 3 mini bars, 1 each of: Maintain for normal hair, Volumize to add bounce, and Moisturize to nourish. It’s perfect for travel, gym, and home.