6 Easy, Delicious, Nutrient-Rich One-Bowl Meals
You are depriving yourself of the vitamins and minerals you need to thrive. Not-so-fun fact: More than 90 percent of Americans don't get enough potassium. Multivitamins help but don’t cover key minerals. For that, fresh produce and smart nutrient pairings (like vitamin D with calcium) are your best bet. So try variations on the meal of the moment: the power bowl. As Alison Roman puts it, “They’re basically the lazy person’s fast track to the nutritional Olympics. Just so happens they taste amazing too.” So eat up, you know, for your health.
This article appears in our "How to Eat Now" package from the August 2016 issue.
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Broccoli With Avocado, Peanuts, Chili, and Lime
Chop one head of broccoli into florets. Toss with grape-seed or safflower oil, some diced shallot, fresh lime juice, sambal, and a touch of fish sauce; season with salt and pepper. Layer on the bottom of a medium bowl and top with garlicky sautéed Swiss chard and avocado halves. (California avocados are the tastiest, but practice moderation during the drought.) Top with chopped toasted peanuts and hazelnuts, serving more lime alongside.
HEALTH BOOST: These nuts, oils, and greens practically secrete vitamin E. This antioxidant isn’t just for improving hair and nails; too little and you may risk anemia and cataracts.
Brown Rice With Mackerel, Swiss Chard, and Lima Beans
Pile steamed brown rice into a bowl and top with sautéed Swiss chard or spinach, boiled tiny potatoes (no need to peel!), sliced avocado and tomatoes, and lima beans. Whisk finely chopped shallots, fresh lemon juice, and olive oil together and season with salt and pepper; drizzle over the bowl. Top with seared mackerel fillet and scatter chopped pistachios, sunflower seeds, and parsley over everything.
HEALTH BOOST: Potassium- and magnesium-rich foods like these reduce high blood pressure, a leading cause of heart attacks, heart failure, kidney disease, and stroke.
Quinoa Tabbouleh With Vegetables and a Fried Egg
Toss chopped sweet potato, carrots, and/or winter squash with olive oil, salt, and pepper, and roast at 400°F until golden-brown. Wilt spinach in a large skillet and chop; stir into cooked quinoa along with some olive oil, fresh lemon juice, chopped parsley, scallion, salt, and pepper. Arrange quinoa mixture in the bowl and top with vegetables, a fried egg, and chili flakes.
HEALTH BOOST: Carrots may not give you night vision, but the vitamin A in these ingredients is key for eye and immune health. Protein-rich, gluten-free quinoa also has vitamin B and iron.
Rainbow Trout With Garlicky Yogurt and Kale
Mix some finely grated garlic into full-fat Greek yogurt and season with salt and pepper; smear onto the side of a medium bowl and sprinkle with Aleppo pepper and orange zest. Add wilted kale to the bowl and top with a piece of seared rainbow trout, squeezing a halved orange over the whole thing. Top with flaky sea salt and a fresh egg yolk for mixing in as you eat.
HEALTH BOOST: The calcium in the kale keeps bones and teeth strong, but it’s important to pair it with vitamin D—found in the Greek yogurt, egg yolk, and trout—to aid uptake.
Soba With Broccoli, Baby Shrimp, and Lime
Pile warm buckwheat soba into a medium bowl and top with steamed Chinese (or regular) broccoli, bok choy, baby shrimp (local, wild, and trap-caught if possible), cooked edamame, and spoonfuls of silken tofu. Pour hot dashi broth over and drizzle with some soy sauce and toasted sesame oil. Squeeze plenty of lime over everything and top with chopped toasted cashews and cilantro.
HEALTH BOOST: Broccoli and bok choy are packed with vitamin C, which helps the body absorb the iron from the tofu, edamame, and shrimp. A good balance improves oxygen transport and blood health.
Zucchini Noodles With Supergreens, Pistachios, and Parmesan
Finely chop every type of green you can get your hands on (kale, Swiss chard, parsley, and spinach are all great options—no need to cook any of them) and mix with finely grated garlic, lemon zest, and lots (and lots) of olive oil. Season with salt and pepper and toss with zucchini noodles. Serve in a bowl with watercress, chopped toasted pistachios, a squeeze of lemon, and plenty of Parmesan shaved over.
HEALTH BOOST: Vitamin K–dense foods like these—K1 in the greens, K2 in the cheese—are essential for bone remodeling and blood clotting when you get a cut. Too little and you could bruise more easily.
