Recipe No. 3 is designed to help me and my awesome followers make healthy meals quickly, not only for immediate consumption but also for next-day meals.
Although Elaine shares a variety of fruits and veggies that may be used for these bowls, this particular bowl follows the Mediterranean diet or style. Please create meals that include the healthy foods your family enjoys. It is also great to try new foods to see if and how you like them. Sometimes you can stumble upon a new favorite food. 🙂
As always, I wish you the best of health this year! Please send me a comment and let me know how you are doing and if you have decided to eat healthier this year. If there is anything that would prove helpful to you or supportive, let me know. I love to address it or keep you in mind for future videos.
Please do LIKE, SUBSCRIBE, and SHARE!
~Elaine
*Please confer with your doctor or dietician before modifying your diet. Elaine is not a medical doctor.
Hey my friends elain here in the kitchen ready for food I want something to eat I want it to be healthy I don’t want it to pack on the pounds I’m looking to lose weight this is one of our let’s lose weight meals what is it a grain Bowl
Basically to me I like to call it a grain salad bowl because we can leave the grains out if we don’t necessarily want them but is there a grain that is perhaps a little bit healthier than some a lot of people will say quinoa I say Millet do
Stay tuned take a look at the items on the menu today that you will want to have ready in your kitchen you can also add to these items there’s just about anything that you can add to a salad so please do keep that in mind but as we go to get started let’s
Take another look at what we’re going to do for our grain part of our grain salad bowl so I’ve measured out one cup of millet and that is here in my pot also Millet is a very fine grain and it works great to kind of get it going ahead of
Time you can allow it to soak in water for a period of time to kind of fatten up that grain if you don’t have that much time to allow it to soak or it’s just kind of like hey I’m walking in the kitchen let me make some Millet I got it
I completely that happens to me time and time again I usually will wash it which really does help there have been times like you may have seen on another video where I put it through like a food saver a marinate mold to try to pull water through the grain after washing it I
Think that worked so definitely do try that or if you are pressed for time wash it I think it’ll work well um for your recipe or I’m doing a cup of water with my cup of millet so once I get in my uh cup of water I always like to season my melet
And um one I generally like to add color to it so I’m going to add about a teaspoon of turmeric into it I’m also going to add a no salt seasoning and that is about a half a tablespoon of that and also a half a tablespoon of dried
Parsley and then I do have sitting here on the counter is a no chick bullan and um it has been very difficult for me to use utilize a bullan I typically will try to make my own broth to get like a bullan flavor versus reaching for something off the shelf I actually did
Find this online versus a shelf and like in a grocery store is what I mean and um it does not contain yeast extract so it is just your standard seasonings um if I wanted to just make myself some Millet maybe like a almost like a chicken flavored rice I would
Reach for this so definitely do consider and I hope you can see that I will place comments below as to what this is but um this is typically what I might put in here or like today would be a great day for what I’m making to uh put lemon
Pepper seasoning into it that works really nicely as well um but right now I’m just doing the new um salt salt and turmeric and parsley and we’re basically going to get this onto the oven get it covered it should cook about 20 minutes and it should be ready while we’re
Waiting for it I’ll walk you through some of the other items for our menu today and we’ll go from there while the Millet is on the stove top let’s move ahead with making our Citrus dressing that we will use to top are grain salad type Bowls because I’m trying to keep
The carb count and the fat a little bit lower although olive oil is a good fat honestly taking a a lemon slicing it in half and just squeezing it over your grain bowl is perfect but if you feel like you need just a little bit more
Flavor or something that kind of ties it in this may be a great option for you and it can be prepared a couple different ways so um I do have the ingredients on the countertop take a look at them here we’ll go ahead and get started so I
Do have a um 1/4 cup of freshly squeeze orange juice there I also have 3/4 of a tablespoon of uh orange zest and that’s fresh zest I also have two tablespoons of um lemon juice and then I also have the zest from one lemon and if you wanted this to be more
Of you know instead of like I’m adding in the orange you could definitely just keep it a lemon flavor especially for the type of grain bowl that we’re doing today um I’m also going to add in some SE seasonings and I do have a half teaspoon of salt and a/ teaspoon of
Pepper I have 1 and 1/2 teaspoon of uh Dijon mustard and then I have half of a shallot and I’m just basically going to just cut it in smaller pieces and we’re going to get this in there now um for me A lot of times this
Is perfect just the way it is um as I start to blend this if you want to use oil I suggest just slowly pouring in um olive oil about a half of a cup you can also add just a little bit of water to help thin it out and also um definitely
Do take time to just give it a little taste see if something is a little bit too strong and and maybe you might need a tablespoon or more of water but again it’s your meal you want to like it so decide what works best for you so I’ll go ahead and select my
Dressings mode for this once that’s complete um give it a little bit of a taste if it’s not thick enough for you or doesn’t have a certain flavor that you’re looking for definitely do grab the olive oil add that into it add a little bit of water
Maybe to take away the Tang of um like the lemon zest or the zest that’s in it for me when I’m eating something like the salad that we’re preparing today it’s just kind of nice to have a little something refreshing across everything and then there are days where because
I’m using hummus on the salad I just let the hummus kind of be my dressing for that salad but um for me I’m going to stop here again if you want to add like a little bit of water just to thin it out a little more or take
Away a little bit of the tartness do if you want to make it a full-fledged dressing go ahead and add in the/ cup of olive oil just slowly as you’re blending it uh together and you’ll have a great citrusy type um dressing to use for your
Salad I’m going to store my dressing in this um little corff that I got from um pamper Chef um this year and um I do like that on it there and I haven’t tried any of these but there are little simple Vin grats that you can try um
With your uh salad dressing so that’s really nice so so if you’d like to see or know what the dressing is that they have there’re two different ones on the cor just send me a comment let me know and I will type it out for
You so once we have our mixture and the craft we’re going to add up to like a tablespoon of white balsamic vinegar to our craft just give it a little shape and if you want to give it little bit more of a salty flavor add maybe a
Little bit of grated vegan parmesan into it you can also add some nutritional yeast to it if you’d like you could add a little bit more salt if you wanted to do that I like it the way it is so um that is our mixture
It looks like our uh Millet is ready so we’ll go ahead and let’s prepare our green bow I do have a/4 cup of pistachios now if your family does not like pistachios or nuts um or you’re allergic or something like that you can omit this step um usually if I’m um kind
Of uh looking to get my protein up I will add nuts to a dish uh to make sure that I’m getting that count with my meal um as I’m vegan and I do not consume meat um but again if it’s like something that you don’t like or you want to maybe just
Chop up a little bit and put it on the side and add it to your dish and see if maybe it’s something that you can tolerate then uh definitely um I do say do that sometimes times when um I’m making a dish like this I may add in um
A dried uh fruit of some sort like raisins or currants or something like that so definitely you can do that with the sugar that most dried fruits kind of have in them you might not want to add it right now especially if you are thinking about um you know know either watching what
You eat or trying to lose weight now if you decide to dry your own um fruit you know and limit the sugar that’s in the oil you know uh don’t use oil on it you know a lot of times when we go to the restaurants that will do the different
Various bowls that you can create your own meal you will find like lot lots of different dried type ingredients maybe when it comes to fruit um because just like I have fruit on mine an apple that is fresh and I just cut it right before this because you know sitting out all
Day it will turn so you can add a little bit of lemon you know for your family so if you have a a young child and they see pecin in it is starting to show then um add a little bit of a splash of lemon juice on
It and that’ll keep it uh for your dinner okay so we are going to add um pistachios to this and if you wanted to add dried fruit um or you do dry your own fruit definitely go ahead and add a/4 cup of um what whatever that dry
Fruit might be that you think uh kind of goes along with this style uh that I’m doing so I would say raisins um currants even maybe figs if you want a little bit more of sweetness maybe even something like dates but again the carb count is just so high uh for
It then I’m going to add a/4 cup of lemon and then I’m also going to add the zest of one lemon once you give that a good stir um I do recommend having a little bit of a taste of it to see what you think the lemon really does awaken the flavor um
So it’s just great um but we did use a a no salt seasoning and if that’s the route you want to stick to definitely grab um some more of that nose salt and kind of sprinkle it there but I do recommend um just taking a little bit of salt maybe a
Sprinkle of pepper and definitely to your taste to what you like and just giving that a little bit more of a stir just like this dinner is served spread everything out it’s nice to have it in little compartments it makes if you have kiddos it makes them
Feel special it’s fun to see the different colors and to decide what you want on your salad and as Mom or parent you can definitely say hey no just try that just put a little piece of that on your plate and just try it and you’ll find that they may be
Surprised that they like something that they would ordinarily turn up their noses at so it’s fun as well as being healthy there are so many more ingredients that I could add to this countertop but as you can see I just cannot fit much else if you wanted to
Add celery Dew if you wanted to add a different type of cheese or just different types of veggies Maybe some fresh basil or something that they could use that could take the dish into a different direction this is more of a Mediterranean type theme if you um want to add some vegan pepperoni
Slices uh to the tray or um vegan chicken maybe that you prepared with um the same no salt seasoning or different types of seasoning maybe squeeze some lemon juice or sprinkled lemon pepper on on it or something like that to give it sort of that lemony Vibe you definitely
Can do that so instead of preparing a plate in front of you and I may do that towards the very end to do my taste test I have to do that right but let’s look at preparing Little Boxes for yourself that when you do something like this and
Everything’s out instead of taking all of these compartmentalized foods and placing them in the refrigerator and it takes up so much room make yourself your lunch for tomorrow make yourself dinner for tomorrow and put it into an airtight type container and you just have taken uh time off of your plate for tomorrow
And perhaps the next day so come on in join the festivities and the food so usually with my bowls I kind of start with my salad greens and this particular uh blend that I’m using is like a superfood blend um and you can pack as much of
That as you want you know you can also maybe include some arugula that you uh chop up on top for the kiddos sometimes seeing dark green vegetables kind of make them want to run and scream so um maybe if they are picking other things off of the counter that
They will eat and it’s very healthy maybe we could add Roma lettuce to this or just allow them to eat like a Roma um but we’ll go ahead and get some of that grain right into our Bowl and then from there what would you like on your bowl are we going for the
Cucumber different types of Olives you have to have olives for a Mediterranean style Bowl maybe add not only a little bit of color but some gut happy Health with some pickled uh cabbage or even fresh red cabbage is great um definitely add some sort of shredded
Carrots tomatoes and do you see all of the beautiful colors that we have here we’re just going straight down the line and adding this beautiful color um chickpeas you know if you want to give chickpeas a little bit of a spice you know definitely toss them in some um
Pepper or um a little bit of oil just to give it um a little bit of a spice to it um oh the red onions we want to get those in our Bowl as well we’ll add some fresh Apple now if this is a bowl that you will be
Um taking to work or something like that definitely toss the apples and lemon juice or don’t put the apples on your bowl if you’re making your bowl for tomorrow if you have leftover apples definitely with the lemon juice or just take an apple with you to work that day
Or cut it in half and place it in like an airtight bag uh for yourself pine nuts great to sprinkle that on your salad and then definitely hummus and I am a hummus person so we will place that right in the center so that it has access to all of the food in
Our Bowl we forgot our feta cheese and this is a vegan feta and we’ll just kind of sprinkle that right on top there for the dressing um you can put it on there and with that Citrus it’s basically Citrus so if you did put your apples on your salad this could help
Preserve your apples overnight um but again I always like my apples to be as fresh as possible so um I leave that up to you um you can always add your dressing when you eat your salad on the marrow but definitely a airtight lid you could make several of these and
Now you have lunch uh for tomorrow and maybe dinner for the next day or a second day of lunch and that is a bowl that depending on how you create it can look different each and every time you make it a bowl is very filling but I know my guys
Sometimes grab a plate and he loads it up that’s okay however you enjoy this it is very very healthy and again if you want to add some of those dried fruits or you want to add some other ingredient do or you want to pull some out do it’s your
Bowl if there’s something in here that you think oh I could never eat chickpeas on or whatever it might be in my bowl try it just try it you never know you might find a healthy vegetable or something that you like again top it with some other ingredient my bowl is pretty full
So I’m going to stop here and I will take a bite it is so flavorful and that’s the thing I love about the bowls like this versus just like a salad where sometimes we get in the mindset we have to have dressing um if you could see my bowl not much dressing
Was placed onto it so I just took my caraffe shook it up and just did like a little drizzle of not much you can see just like little Footprints of it across my salad and with the hummus again that can also act as a dressing for you
This is just yummy I hope that you enjoy this recipe please do make it the way you prefer in your homes as always it is my hope that you enjoy the video that you find it not only interesting but packed full of helpful tips and insights eating fresh fruits and vegetables is
Excellent for your body it does help your body to feel full and it does trigger in the brain that we’re full versus eating processed foods which are designed to trigger I’m still hungry and you don’t have the nutrients in that food so you eat more we gain weight
Let’s stick to our resolution this year and trying to lose those pounds and also maybe a healthier lifestyle or just new recipes to kind of supplement what you already do I hope you do enjoy the bowl I hope you create it and make it the way
You prefer with oils or not um typically with the grain you can also add oil to that mixture to make it a little bit um oilier for lack of a better word but as you see I omitted any oils in it because I’m trying to keep that carb and fat
Count down a little little bit please do enjoy I know I’m going to I hope to see you again please do join me subscribe share and have fun in your kitchen