Easy Family Dinner- The Grain Bowl

We all have busy lives these days, and busy lives require quick meals!

It seems like the first thing to get cut from a busy schedule is the preparation of healthy meals. But healthy food is the fuel that keeps our immune systems strong, prevents disease, improves our mood, and helps our bodies function better overall, so it’s important to find a way to fuel our bodies well.

The good news is that you can create healthy meals that take very little time when you have some important staples on hand. One of these simple ideas is the Grain Bowl.

Grain bowls are healthy and easy to assemble or meal prep in advance. They combine a grain, a protein, vegetables, and a sauce or other flavor booster.

Decide which components your family likes and keep them on hand so you can put together easy, customizable dinners when you’re short on time.

Here’s a simple grain bowl formula to get you started, followed by a favorite recipe.

Harvest Chicken and Veggie Bowl

4 Servings

What You Need:

1 pound boneless chicken breast

1 tsp dried thyme

Salt and pepper, to taste

5 Tbsp extra-virgin olive oil, divided

4 cups butternut squash cubes (roasted with a few Tbsp olive oil)

1 cup uncooked brown rice

2 cups shredded kale

1/2 cup dried cranberries or raisins

1/4 cup sliced almonds or chopped pecans

1/2 cup crumbled feta cheese

Sauce:

3 Tbsp vegan mayonaise

3 Tbsp apple cider vinegar

3 Tbsp Dijon mustard

3 Tbsp Grade A or B maple syrup or honey

How To:

1. Prepare brown rice according to package directions (I make a double batch of rice as part of my Sunday meal-prep to use all week)

2. Season chicken with salt and pepper and place on a lined baking sheet, Brush with 3 Tbsp oil and bake at 400 degrees for about 20 minutes. When fully cooked, slice into strips (this can also be done in advance)

3. Toss butternut squash cubes (1 inch) with 2 Tbsp oil and place cubes on a lined baking sheet. Bake at 400 degrees for about 25 minutes

4. Add sauce ingredients to blender with a pinch of salt and pepper and blend until smooth, Transfer sauce to a glass container and refrigerate for use later (again…meal prep step)

5. Toss kale in medium bowl with cranberries, almonds and a bit of sauce

6. To assemble bowls, divide an equal amount of brown rice into 4 bowls. Add equal amounts of butternut squash cubes, and kale. Drizzle dressing over the top and enjoy!

   Note: Feel free to sub a different grain like farro or quinoa and replace chicken with a plant-based protein like tempeh or tofu.