Power Bowl Recipes - Simple Ways to Create Healthy, Well-Balanced One Plate Meals

Healthy meals are well balanced with a wide range of protein, carbohydrates, fats, fruit and vegetables. While balanced meals can be prepared with various ingredients on several plates, using a single plate or bowl brings all the elements together so that you can get a better balance of the elements. This helps avoid overeating one ingredient and helps control portion size as well. Fresh whole foods are preferred rather than processed foods.

Power bowls, when carefully designed, combine the right portions of protein, fats, minerals, nutrients, fiber, carbohydrates, vegetables for healthy meals that satisfy you for longer. You can change the mix to include your favorite foods and flavors. It is easy to mix it up and create great variety to keep you interested. Eating only a single plate or bowl of food, packed with fruit and fiber ensures you do not eat too much.

Homemade Rich and Hearty Breakfast Power Bowl
Homemade Rich and Hearty Breakfast Power Bowl. Source: Public Domain

Key Elements for Healthy Power Bowl Recipes

Carbohydrates

Start with a handful (half a cup) of carbohydrates. A handful is a convenient measure you have 'at hand'! Many people overestimate cup sizes and other measures as they often simply guess the amounts. Choose a cooked good quality whole grain or pasta to start your power bowl. You can use brown rice, whole wheat pasta, quinoa, wheat oats or another favorite grain. You can also use a slice of wholemeal bread (wheat, rye or other grains).

Add a Piece of Cooked Lean Protein about the Size of your Palm

Generally, the size of your palm will equal just about 3 oz (100 g) of lean pork, beef, chicken, seafood or fish. For people, this is enough protein for a single serve meal. For vegetarian power plates choose half a cup of tofu or seitan. You can also choose cheese and mushrooms for variety if suitable for your diet.

Add a Cup of Cooked Mixed Vegetables

Examples include 3-4 vegetables such as cooked beans, snow-peas, carrots, onions, chopped broccoli florets, diced sweet red bell pepper, spinach, mushrooms and other leafy vegetables. Avoid the starchy vegetables such as potatoes which should be used to replace the carbohydrates.

Add Fiber, Nutrients and Flavors with Fresh Herbs, Spices, Yogurt, Sauces, Dressings and Cheese

Add sparkle and flavor to your bowl with favorite sauces, dressing, cheese, fresh herbs or a vinaigrette.

Season Your Power Bowl with Salt, Freshly cracked black pepper and Chilli Slices

Power Plate and Bowl Recipes

Vegetarian Power Bowl Recipe with Mixed Vegetables, Nuts and Fruit

Ingredients

Method

Prepare your choices of vegetables such as parsnips, sweet potato, butternut squash, parsnips or beets by peeling and cubing them. Add the vegetables to a large baking dish, spreading them out in a single layer. Add a little oil, garlic powder and season with salt and pepper. Spread them out evenly on the baking sheet. Roast until the vegetables and just soft. Next stir-fry the kale and other green leafy vegetables in a little oil until they just wilt.

Next, assemble the bowls by dividing the roasted veggies, kale and leafy green, avocado, walnuts and cranberries into serving bowls. Top it off with fresh herbs, chilli and tahini dressing or other dressing and enjoy!

Homemade power bowls are easy to prepare from a variety of pre-cooked ingredients stored in the refrigerator
Homemade power bowls are easy to prepare from a variety of pre-cooked ingredients stored in the refrigerator. Source: Public Domain

Barbacoa Beef Bowl or Plate Recipe

Ingredients

For the Barbacoa Beef

3 pounds beef chuck roast (fat trimmed), cut into 2-inch chunks
4 cloves garlic, minced
2 chipotles in adobo sauce, chopped
1 (4-ounce) can diced green chillies
1 small white onion, finely chopped
1/4 cup fresh lime juice
2 tablespoons apple cider vinegar
3 bay leaves
1 tablespoon ground cumin
1 tablespoon dried Mexican oregano (or standard dried oregano)
2 teaspoons fine sea salt
1 teaspoon freshly-ground black pepper
1/4 teaspoon ground cloves
1/2 cup beef stock or water

For the Plate of Bowl

4 cups cooked white rice, warmed
Juice of 1 lime
2 cups Barbacoa Beef, warmed
2 cups halved cherry or grape tomatoes
1 (14 ounce) can low sodium black beans, drained and rinsed
1 cup frozen corn kernels, thawed
1/2 cup chopped green onion
1 large avocado, pitted and diced
4 tablespoons chopped cilantro leaves

Method

Prepare the Barbacoa Beef by combining all ingredients, apart from the lime juice and vinegar, in the bowl of a slow cooker or a Dutch oven. Cover and cook on a low setting for 6-7 hours, or on a high setting for about 3-4 hours. The beef is cooked when it is tender and readily falls apart when shredded with a fork. Shred the beef into bite-sized pieces, and then add the lime juice and vinegar. Mix well and then cover the pan and set aside for 15-20 minutes. Remove the bay leaves.

Prepare the power plate meal using a large, deep bowl. Add the fresh lime juice and mix with the warm rice. Place 1/4 of the rice in four serving bowls or plates. Then, place 1/2 cup tomatoes, 1/4 of the beans, 1/4 cup corn, 1/2 cup beef, 1/4 cup green onion, and 1/4 of the avocado into each bowl. Garnish each bowl with chopped cilantro leaves and red chilli slices.

Try these great Power Bowl Recipes which ensure you get a well-balanced and highly nutrition meal on a single plate to control portion size
Try these great Power Bowl Recipes which ensure you get a well-balanced and highly nutrition meal on a single plate to control portion size. Source: Public Domain

Homemade Simple Banh Mi Noodle Bowl Recipe

Ingredients

for the pickled jalapeño, daikon & carrot salad

for the Lemon-tTamari tofu

for the Bowl

Method

Make the carrot, pickled jalapeño, and daikon salad a day before serving. Combine the daikon shreds and carrot with the jalapeño slices in a large jar with a lid. Combine the rice vinegar, agave syrup, water, vinegar and salt in a small jug. Pour over the vegetables, cover with a lid and shake well to thoroughly mix the salad and dressing. Refrigerate overnight.

Next make the lemon-tamari tofu by combining the lemon juice, maple syrup, tamari, sriracha, liquid smoke, and garlic powder. Pour into a large wide baking dish. Add the 4 squeezed tofu rectangles to the dish and flip over to coat both upper and lower surfaces. Set aside to marinate for about 15-25 minutes. Then, heat the coconut oil in a large heavy frying pan, or Dutch oven over moderate heat. Add the tofu rectangles using tongs and fry for about 2-4 minutes on each side. Lower the heat and add about half of the leftover marinade to the pan. Let the tofu cook in the sauce for 1-2 minutes to absorb the liquid. Set the tofu aside.

Assemble to bowl by firstly chopping all the vegetables (such as kale, red cabbage, cucumber, radish, avocado) and then adding to a large mixing bowl. Add the lemon juice and sesame oil and stir to combine. Add a serving of this mixture to each serving bowl. Top with a serving of cooked rice, cucumber, pickled salad, radish slices, and chopped avocado. Top with two tofu steaks per bowl. Garnish with fresh herbs and chilli slices. Serve immediately.

Power bowls are well-balanced and highly nutritious
Power bowls are well-balanced and highly nutritious. Source: Public Domain

Nourishing Vegan Quinoa, Vegetable and Hummus Power Bowl Recipe

Ingredients

Method

Steam the sweet potato and beet pieces until almost fully cooked (about 15-20) minutes. Steam the broccoli florets and kale for 2-3 minutes. In a small bowl, add the chickpeas, paprika, salt and pepper. Mix well and then aside. Transfer the vegetables to a plate and arrange for serving. Add the chickpeas, quinoa, avocado and hummus to the plate. Drizzle with a good quality vegan dressing and sprinkle of fresh herbs and red chilli slices on top. Serve a portion of each ingredient to make a power bowl for each person.

Power Bowls can include fruit and mixed vegetables, meat and carbohydrate
Power Bowls can include fruit and mixed vegetables, meat and carbohydrate. Source: Public Domain

Black Bean Burrito Bowl Recipe

Ingredients

Method

Prepare the beans by placing the dry beans in a large bowl or pot. Cover with 2 inches (5 cm) of water, and set aside to soak overnight, On the next day, drain and cover with 2-inches (5 cm) of boiling water. Let soak for one hour, and then drain and set aside. Heat 2 tablespoons of olive oil in a small pan over moderate heat. Add the ground cumin and cook until fragrant (1-2 minutes). Then, add the minced garlic, cook for 1-2 minutes. Add water to cover the beans and bring the pot to a boil. Add the cumin, bay leaves, salt and garlic to the pot with the beans. Then, slowly cook the beans, uncovered in the pot, until just tender (about 1-2 hours), depending on the size and age of the beans. Sieve the beans through a strainer, and collecting the cooking water in a pot. Set the beans aside. Boil down the cooking liquid until it thickens and forms a thin syrupy. Pour the reduced cooking liquid over beans, stir and set aside.

Cook the rice following the instructions on package. Fluff the cooked rice with a fork before serving.

Assemble the individual burrito bowls by first adding a serving of cooked rice to the serving bowl. Top with a serving of cooked black beans. Sprinkle liberal amounts of sliced cabbage, chopped cilantro, chopped avocados, Add a dollop of sour cream and a sprinkle of cheese and fresh herbs.

Vietnamese BBQ Shrimp Bowl with Noodles and Nuoc Cham

Ingredients

for the shrimp

for assembling the bowls (for each indvidual bowl)

for the Nuoc Cham

Method

Prepare the shrimp by adding to a bowl with the garlic, fish sauce and Vietnamese Spicy BBQ Sauce. Marinate for 30-40 minutes.
Meanwhile, pour boiling water over the noodles in a bowl to cover completely. Let noodles stand for the time specified in the package instructions. Then, rain and rinse with cold water, and set aside.

Prepare the Nuoc Cham by combining all the ingredients in a small bowl, and mix well. Next fry the shrimp by heating the oil
in a wok or large frying pan until very hot. Add shrimp and fry in batches for 2-3 minutes on each side. Once cooked, add the marinade, honey and sriracha and heat through.

Then, assemble the individual bowls by adding a serving of noodles, vegetables and shrimp. Spoon over dressing and top with a sprinkle of fresh herbs and chilli.

Chopped Sesame Chicken Noodle Bowls with Herbs and Vegetables

Ingredients

for the Sesame Sauce

2 cloves garlic

for the bowls

Method

Add all the ingredients for the sesame sauce, except the sesame seeds and red pepper flakes, to a food processor bowl. Pulse until just smooth. Transfer to a small bowl, stir through the red pepper flakes and sesame seeds, and set aside.

Next, cook soba noodles following the package instructions. Drain and set aside. Then, fry the chicken in a large, deep skillet or Dutch oven over moderate heat, until golden brown on the outside. Add 1/4 cup of water and 1/3 of the sesame sauce to the chicken. Lower the heat and let chicken cool in the sauce for 3-5 minutes. Cool the chicken, and shred.

Chop all the vegetables into small pieces. Assemble the individual bowl by adding a serving of all the components. Top with fresh herbs and season with salt and freshly ground black pepper.