Build a bowl: The easy, affordable way to eat well

Grain bowls — also called Buddha bowls, nourish bowls or power bowls — are the ultimate meal prep hack.

They’re quick, nutritious, endlessly customizable and make fantastic use of whatever ingredients you have on hand. Plus, they’re frugal, filling and work for breakfast, lunch or dinner.

But to make grain bowls — and meals in general — easy and stress-free, a little planning goes a long way. If you’ve ever stared into the fridge at 5 p.m. wondering what’s for dinner, meal planning is your new best friend.

By preparing a big batch of grains, roasting some veggies and having proteins ready to go, you can mix and match ingredients all week.

How To Build The Perfect Grain Bowl

1. Start with Greens: A big handful of spinach, kale, arugula, romaine or mixed greens makes the perfect fresh foundation.

2. Add a Hearty Grain: Think quinoa, brown rice, farro, bulgur or barley — any whole grain works. You’ll want about 1/2 to 1 cup of cooked grains per serving.

3. Dress for Success: Toss your greens and grains with a simple vinaigrette, a squeeze of lemon or a spoonful of hummus, salsa or tahini before adding other toppings. Dressing first ensures every bite is packed with flavor.

4. Pick a Protein: Beans, lentils, shredded chicken, tuna, tofu, steak, shrimp or hard-boiled eggs make great protein choices.

5. Load Up on Veggies: Fresh, roasted or sautéed veggies all work beautifully. Think tomatoes, cucumbers, bell peppers, roasted sweet potatoes, caramelized Brussels sprouts, you name it.

6. Add a Pop of Fruit: Apples, pears, citrus, berries or dried fruits like cranberries or golden raisins add a hint of sweetness.

7. Don’t Forget the Healthy Fats: Avocado, nuts, seeds or cheese add richness and satisfaction.

Quinoa is a powerhouse grain — it’s high in protein, cooks quickly and has a light, nutty flavor that works in all kinds of grain bowls.

Quinoa has a natural coating of saponins, which are bitter-tasting compounds that act as a defense mechanism against pests. Rinsing quinoa under cold water removes these saponins, eliminating bitterness and giving it a cleaner, milder flavor.

Make Meal Planning Easier

Grain bowls are a great way to simplify meal planning. Cook a big batch of grains at the start of the week, prep a few proteins and chop your veggies in advance. Then, all you have to do is assemble and enjoy.

Want to make mealtimes easier? Visit my website at divasonadime.com to grab my free Perpetual Pantry List and Mini Cookbook — it’s packed with smart strategies, essential staples and simple recipes to help you save time, money and stress in the kitchen.

Now, go mix and match those greens, grains and goodies!

Easy Quinoa

Ingredients

1 cup quinoa

2 cups water or broth

1/2 teaspoon salt (optional)

Procedure

Here’s the easiest way to cook it: Rinse quinoa under cold water in a fine-mesh strainer. In a medium saucepan, bring water or broth to a boil. Add quinoa and salt, reduce heat to low, cover and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork, and it’s ready to go.

Simple Vinaigrette

Ingredients

3 tablespoons olive oil

1 tablespoon vinegar (balsamic, red wine or apple cider)

1 teaspoon Dijon mustard

1 teaspoon honey or maple syrup

Salt and pepper to taste

Procedure

A great dressing ties everything together, and making your own is less expensive and much tastier than store-bought.

Try this foolproof formula: Whisk all ingredients in a small bowl or shake in a jar. Taste and adjust seasoning. Drizzle over your grain bowl and enjoy.