Tuesday, April 18, 2017

Power Bowl Lunches for Portion Control


Power bowls have become extremely popular lately and with good reason. They provide a variety of healthy ingredients, contain small portions, are filling and taste great. After I eat a power bowl, I have lots of energy and don't feel bloated.

What is the difference between a power bowl and a regular bowl filled with my lunch ? 
Until I actually made a power bowl, I didn't think about the difference between the two. There is a difference.

The Power Bowl idea is an interesting concept. Technically it really is just a bowl that holds your lunch. However, it is really so much more. It takes planning of ingredients and portion awareness make a power bowl. Its artistic and pleasing.

If I were to just make a lunch and toss it into a bowl, I would not call it a power bowl.
My power bowls have a space limit for each of the ingredients. I love the idea of portioning our each ingredient in advance. Making up the bowl helps me remember not to overeat. I eat my entire bowl and then I stop eating.

When I don't make a power bowl, I tend to keep grazing and going back to the fridge to look for something more.

In the power bowl that I created today, I used 6 asparagus, a handful of broccoli raab, four chunks of roasted acorn squash, half avocado, a half cup of avocado, and a tablespoon of raw sunflower seeds.

Each ingredient earned its place because of it's nutritional value. Each ingredient was portioned to neatly fit its spot. ..

I ate it quietly and peacefully. I enjoyed my starch ( acorn squash). my healthy good fat ( avocado), my cooked  greens ( broccoli raab and asparagus) my raw green salad ( romaine, parsley, kale, cabbage, and red pepper)

It felt so Zen to me- so Fung shui.

Today's bowl qualified as a Power Bowl Lunch because this simple well thought out and well portioned meal was very  filling and very satisfying. I felt good and had lots of energy. I ate it at 12:30 and wasn't hungry until almost 7:00 PM.

How to make a Power Bowl

1. Choose healthy ingredients
2. Use cooked greens
3. Use raw greens
4. Use a healthy fat
5. Use a starch like a sweet potato or quinoa
6. Use a tablespoon on raw nuts
7. Use a protein of your choice
8. Top with a simple homemade dressing if you choose
9. Use up to a half cup of each ingredient


Some Power Bowl Ideas

Green Vegetables: 
Broccoli, Broccoli raab, asparagus, green cabbage, kale, collard greens, peas, sprouts, sugar snap peas, romaine lettuce. green squashes, green peppers, parsley, cucumbers, arugula, celery, sea vegetables ( seaweeds)

White Vegetables: 
Cauliflower, onions, raw or cooked mushrooms, daikon radish, turnips, garlic, potato, jicama

Red/Purple Vegetables:
Red onion, red cabbage, beets, eggplant, tomato, red radish, red peppers

Yellow/Orange Vegetables:
Yellow squashes, carrots, sweet potato, yellow and orange peppers

Cooked Gluten Free Grains: 
brown or basmati rice, quinoa, kasha, corn ( GMO free) 

Nuts: 
walnuts, pecans, pistachios, peanuts, almonds

Seeds: 
sunflower, sesame, chia seeds, 

Cooked Beans: 
Black beans, white beans, fava beans, pinto beans, lima beans, soy beans

Fats: 
Avocado, nuts, olive oil

Power Bowls can be made according to your own preferences.  I feel that it is always important to use a variety of healthy plant based ingredients that are nutrient dense, lower carb, lower calorie, good fats and tasty. Healthy choices should provide vital nutrients, fiber, fat and protein and portion control are the key components to a power meal.


I chose to skip grain in this power bowl because I included a starchy acorn squash. 
Do you make power meals? What are some of your favorite ingredients that you include? What do you think of the idea?

6 comments:

  1. It all looks delicious, Judee. It's great to have a listing of ingredient options to jog one's memory/inspire new combos. I've never called my creations like this one power bowls though, I simply call them deluxe salads. :-)

    Shirley

    Shirley

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    1. I hear you Shirley- Power Bowl is the new Buzz Word

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  2. Sounds delicious! I discovered power bowls a while ago and love my with some grilled fish. Thanks for all the great combination ideas.

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    1. I think the combinations could be endless..I love the idea of healthy+ portion control!!
      So Glad you stopped by.

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  3. This post is great and informative. Power bowls have been something I've been meaning to try, and with the simple method you've laid out I'm sure to find a combination I enjoy! Thanks for sharing!

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Thank you for your comment - I love the feedback and interaction