Class Two

The nourish bowl handout (above) is a great framework for building delicious grain bowls or salads. The two ideas demonstrated in class were:

1. Edamame Bowl: Place half of microwaveable brown rice packet in a bowl, top with 1 cup cooked edamame, 1 cup cooked frozen broccoli, 1 Tb coconut aminos, pinch of red pepper flakes and dried ginger.

2. Tofu Bowl: Place half of microwaveable brown rice packet in a bowl, top with half a package of shelf-stable extra firm tofu. Drizzle 1 Tb coconut aminos or soy sauce over the tofu. Slice half a cucumber into half-moons and add to the bowl. Drizzle with vinegar, sesame seeds and sesame oil.

See the link above for an easy formula to turn any baked potato into a fast, filling meal.

For quick meal you can easily make at your desk or in a hotel room.

Combine a 5 oz container of mixed greens with 1/2 a can of low sodium chickpeas (drained and rinsed). Top the greens with no salt added canned beets, low sodium canned carrots, and sliced olives (if using canned, drain first). Drizzle with olive oil and lemon juice. For added texture, add a 1/4 cup of raw, unsalted sunflower seeds.

A fast, delicious whole grain breakfast that's easy to eat on the go.

In a cereal bowl, mash one medium, ripe banana until almost smooth. Add 2 Tb nut or seed butter and stir to combine. Mix in 1/2 cup rolled oats and 1/4 cup raisins. Press the mixture into the bowl until you create a flat top. Microwave for 4 minutes. Let cool. Use a for to scrape the sides of the bowl and gently remove the cookie from the bowl.

Pro Tip: make several ahead of time and store them in a container in the fridge.