Combine one kind of each ingredient groups (or more than one if you like) and top with your choices of seasonings or sauce. All ingredients can be made ahead of time or stored separately. Build your bowl fresh or enjoy throughout the week.
Brown rice
Whole wheat pasta
Barley
Quinoa
Other
Make according to package instructions
Green Beans
Corn
Beets
Peas
Other
Drain the liquid, rinse the vegetable.
Beans (black, chickpeas, white beans)
Lentils (black, green, brown)
Fried Egg
Tofu
Nuts
Canned Chicken
Canned Tuna
Combine:
1/2 cup peanut butter
1 tablespoon soy sauce
1 tablespoon vinegar
Stir together and slowly add water with either a spoon or a whisk until the texture is to your liking for dipping or spreading
Brown rice
Whole wheat pasta
Barley
Quinoa
Other
Make according to package instructions
3/4 cup chopped walnuts
2 stalks celery, finely chopped
1/2 cup tart dried cherries, chopped
1 scallion, white and green parts, chopped
1/2 cup finely chopped parsley leaves
3 tablespoons olive oil
2 tablespoons lemon juice
Salt and freshly ground black pepper
Cook grains according to packaging instructions. Drain and let cool. In a large bowl, combine the wheat berries, walnuts, celery, dried cherries, scallions, parsley, olive oil and lemon juice. Season, to taste, with salt and pepper.
1/2 cup (3 1/4 ounces) whole grain brown rice
1/2 cup (3 1/2 ounces) pearl barley
1 tablespoon olive oil
1 small onion, chopped
2 cloves garlic, minced
Pinch crushed red pepper flakes, optional
Kosher salt and freshly ground black pepper
2 1/2 cups low-sodium chicken broth
1 pound thin asparagus, trimmed and cut into 1-inch pieces, 3 cups
6 ounces cremini mushrooms, quartered, 2 cups
2 ounces 1/3 less fat cream cheese
1 tablespoon grated Parmesan cheese
2 tablespoons chopped fresh chives
1/2 teaspoon grated lemon zest
Bring a large pot of salted water to boil. Add the rice and barley and cook until al dente, 15 minutes. Drain well.
Heat the oil in a large skillet over medium heat. Add the onion, garlic, pepper flakes (if using) and salt and pepper to taste. Cook until the onion is tender and beginning to brown, 5 minutes. Stir in the drained rice mixture. Add 2 cups broth, cover and cook until the rice and barley are tender, 6 to 8 minutes.
Stir in the asparagus and mushrooms and continue to cook, covered, until the vegetables are tender, 8 to 10 minutes. Remove from the heat and stir in the remaining 1/2 cup broth, cream cheese and Parmesan until melted and creamy. Sprinkle with chives and zest.
1 tablespoon canola oil
1/4 cup broken spaghetti, linguine or orzo
3/4 cup farro
1 shallot, finely chopped
1 1/2 cups low-sodium chicken or vegetable stock
1/4 teaspoon kosher salt
1/4 cup chopped parsley
2 teaspoons chopped fresh thyme or oregano
In a medium saucepan, heat the canola oil over medium-high heat. Add the pasta and cook, stirring frequently, just until it turns golden brown, about 2 minutes. Stir in the farro and shallots and continue to cook, stirring, 2 more minutes. Stir in the chicken stock and salt and bring to a boil. Lower the heat, cover the pan and simmer until the farro is very tender, about 35 minutes. Check the farro towards the end of cooking and add 1 to 2 tablespoons water if the pan dries out before the farro is tender.
Top with the parsley and thyme, fluff with a fork and serve.
1 cup quinoa
2 cups baby spinach
1/2 cup loosely packed fresh cilantro leaves
Juice of 1 lime
1/2 small jalapeno, seeded
1 tablespoon extra-virgin olive oil
1 clove garlic
Kosher salt
2 tablespoons Parmesan or Cotija cheese
Bring a medium saucepan filled two-thirds full of water to a boil. Place the quinoa in a fine mesh strainer and rinse a few times. Add the quinoa to the saucepan, lower the heat and simmer until the grains are tender and the germ (which looks like a white tail) just shows inside each grain, about 12 minutes. Strain the quinoa and rinse under cold water. Drain again, then set aside to dry out well.
Meanwhile, combine the spinach, cilantro, lime juice, jalapeno, oil and garlic in a food processor and pulse until finely chopped.
Combine the quinoa, the spinach mixture, and 3/4 teaspoon salt in the same saucepan the quinoa cooked in and set over medium-low heat. Cook, stirring, until warmed through, about 3 minutes. Stir in 1 tablespoon of the cheese. Transfer to a serving dish and sprinkle with the remaining 1 tablespoon cheese. Serve warm or at room temperature.
Servings: 4 servings | Prep Time: 5-7 hours
• 3 C. reduced-sodium vegetable or chicken broth
• 1 (28 ounce) can diced tomatoes or fresh tomatoes.
• 1 (15 ounce) canned beans, drained
• 2 carrots, peeled and chopped
• 1 celery stock, chopped
• Bay leaves, sage, thyme
• Salt and pepper
• 2 C. cooked whole wheat pasta
• Examples of other vegetables you can add: broccoli, squash, cauliflower, green beans, potato, bell pepper.
In a pot, combine broth, tomatoes, beans, carrots, celery, onion, bay leaves and ½ teaspoon each salt and pepper. Cover and cook on low for 6 hours or on high for 4 hours. Thirty minutes before the soup is done cooking, add the pasta. Cover and cook 30 more minutes. Remove bay leaves and season to taste.
Total Time: 45 min
5 cups uncooked egg noodles
1 cup frozen/canned peas
1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted
1 cup fat-free sour cream
2/3 cup grated Parmesan cheese
1/3 cup 2% milk
1/4 teaspoon salt
2 cans (5 ounces each) light tuna in water, drained and flaked
1/4 cup finely chopped onion
1/4 cup finely chopped green pepper
Preheat oven to 350°. Cook noodles according to package directions for al dente, adding peas during the last minute of cooking; drain.
Meanwhile, in a large bowl, combine soup, sour cream, cheese, milk and salt; stir in tuna, onion and pepper. Add noodles and peas; toss to combine.
Transfer to an 11x7-in. baking dish coated with cooking spray. In a small bowl, toss bread crumbs with melted butter; sprinkle over top. Bake, uncovered, 25-30 minutes or until bubbly.