![]() ![]() We need some fat in our diets to absorb vitamins A, D, E and K. ![]() Something creamy– this can be cashew cream or sliced avocado, a tahini or peanut based dressing, or cheese if you eat dairy.You can also stir fry or braise heartier greens like kale or collards if you prefer your greens cooked. Microgreens or baby greens are prewashed and require no extra prep. Leafy greens– whether you eat them raw or cooked, leafy greens are a great way to add fiber, B vitamins, iron and many minerals including potassium and calcium.Nuts and seeds– these little powerhouses of crunch and nutrition (minerals including immune-boosting zinc and healthy fats) don’t really need to be prepared, but toasting in a pan over medium heat or in a 350 F oven for 5-10 minutes will bring out their crunch and flavor.Other healthy, non-plant based proteins that work well in grain bowls include roasted salmon and grilled or baked chicken. You can also marinade and then pan-fry or bake tempeh or tofu in advance for added flavor and texture. Cooking a pot of beans once a week will allow you to use them not only in grain bowls, but as a base for chili, soup, and more. Prepare your proteins– most plant-based proteins are pantry staples-think beans, either dried, canned (look for no/low sodium in Tetra-Paks or cans labelled BPA free), or frozen tempeh, tofu, and seitan.Cut into equal size chunks (about 2 inches) so they cook evenly, toss with olive oil, salt and pepper, and perhaps a favorite spice, and cook in a hot oven (400-425 degrees F) and you’ll be all set in about 20 minutes. Some ideas: sweet potatoes, parsnips, carrots, turnips, along with wedges of red onion. ![]() Root vegetables, which keep for a long time, are particularly good for this. This can be done at the same time you’re prepping your grains.
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