I get bored with food easily.
I know that seems crazy with all the coffee and chocolate flavours available.
And the fact that coffee and chocolate just happen to go great together.

No, I mean eating healthy can get boring.
Because who wants to eat a poached egg and rolled oats every day?

Well, you might want to eat these oats.

I've made a beautiful discovery -- The Nutrition Bowl!!
Actually, it's kinda like something I have always done, and which makes my hubby shake his head sometimes.

Example: the other day I stood in the kitchen and ate a BabyBel cheese, some raw green beans and sugar snap peas, 3 olives, a couple of Vegetable Thin crackers, and some blueberries and dried coconut flakes.
And.... one Lindt sea salt chocolate caramel truffle.    Because chocolate.

Made sense to me.
And in a sense, it does; when the ingredients are chosen wisely.
Enter the nutrition packed meal in a bowl.   Or sometimes called Buddha Bowls.
Ironic since I am trying to shrink my belly and the Buddha...  anyway.

Basically, it's a bowl made healthy.   Stir Fry Deconstructed.
You start with a basic layered formula:  greens, raw/roasted veggies, complex carbs (beans or healthy grains), and finish with toppings such as seeds, nuts, hummus for texture, and fruits, healthy dressings (this will be the healthy fat), or even chocolate shavings for flavour.

Depending on what AND when you are making your bowl, it can have a whole rainbow of options for flavours and seasonings.  Use Greek yogurt (not Fat Free since we are avoiding added sugars here) blended with some spinach or kale, topped with some acai berries and granola for a breakfast bowl.  Cook some quinoa and add fresh avocado (shown to silence hunger pangs and reduce belly fat), corn, tomatoes and olives together to create a lunchtime savory dish.

The possibilities really are as endless as your imagination.

I found this awesome Breakfast Smoothie Bowl that is ALL MINE because no one else here really likes coconut.
I may have planned that. 

Coconut Banana Oat Smoothie Recipe
  • 1/3 cup rolled oats (use gluten free if needed)
  • 1 cup coconut milk, divided
  • 1 tablespoon chia seeds
  • 1/2 teaspoon vanilla extract
  • pinch of salt
  • half of a medium banana
Mix together the oats, 1/2 cup coconut milk, chia seeds, vanilla and salt in a small bowl. Cover and place in the fridge for for at least 30 minutes or preferably overnight.  The next morning add the mixture to a blender along with the remaining 1/2 cup coconut milk and banana. Blend until smooth and creamy.

  • half a mango, chopped or sliced
  • 1 ounce dark chocolate, chopped
  • fresh mint leaves
  • Chocolate  or coconut butter, melted for drizzling
  • unsweetened coconut flakes

Nutrients Assemble!!

Pour the creamy oats into the bottom of the bowl.  Add some healthy granola, or quinoa cereal for a bit of crunch -- but not too much.   Portion control is key here.  Then your mango and chocolate toppings.   Feel free to throw more fresh fruit on the top, or even a scoop of cottage cheese for some protein.
Probably hold the olives.
Then drizzle your coconut butter and flakes on top.
Garnish with the mint.


The great thing about these bowls, is that you can adjust them according to your dietary needs.   Gluten free.  Vegan.  Or to  be high in a specific nutrient or vitamin you are deficient.  Too many leftovers in the fridge?  Make a bowl!
Hot. Cold. Anytime.

Just remember, BALANCE is the key.   So follow these rules to ensure it is a healthy bowl.

Greens  (spinach, kale, cabbage, romaine lettuce, mixed greens)
Complex Carbs/Whole Grains (quinoa, brown rice, barely)
Protein  (nuts, lean meats, egg, tofu, beans)
Fat (healthy, like avocado or olive oil)
Vegetables  (sweet potato, shredded carrot, brussel sprouts, root veggies over starchy)
Fruits  (blueberries, acai, mango, papaya, dried cranberry -- limit due to natural sugars)

I'm definitely feeling a spinach, quinoa, avocado, sprouts, red beets, chick peas and sunflower seeds mix for dinner. 

get this recipe here

If you have any other great combinations, leave them in the comments!