Eating on the run-Dragon Bowl basics

Dragon Bowl
Tame your inner dragon with this healthy summer take on salad and create your own dragon bowl. Try this wholesome spin on a healthful meal that you and your guests can create in a cinch! A dragon bowl is a tasty, all-in-one-meal packed with healthy, diverse, colorful foods, both cooked and raw. A generous drizzle of your favorite Asian inspired dressing tops off this wonderful meal. These super bowls, or Buddha bowls can include flavors such as ginger, soy, garlic, Sriracha, tamari, tahini, nutritive yeast and/or wasabi.

Dragon bowl basics


Base of fresh greens:
Raw kale
Spring mix
Baby spinach
Raw (or roasted) vegetable

Grains and/or noodles:
Quinoa
Brown rice
Ramen
Chow Mein noodles
Rice noodles
Amaranth

Vegetables and fruits (cooked and uncooked):
Carrots
Squash
Onions
Cabbage
Pickled veggies
Avocado
Cucumbers
Mandarins
Apple slices
Berries

Protein:
Hard-boiled eggs
Legumes
Tofu
Chicken
Beef
Pork
Tempeh
Seiten

Toppings:
Nuts
Dried fruits
Chia
Sesame seeds
Sunflower seeds
Fresh ginger
Sprouts
Fresh herbs

Dressing (flavors from Asian cuisine):
Ginger
Soy
Peanut sauce
Rice wine vinegar
Sesame oil

This one-stop shop bowl full of flavor, nutrition and comfort is just as quick to put together as it is to wait in line at a low-nutrition fast food restaurant. Whether you add quinoa, amaranth or organic brown rice to your bowl, you are guaranteed these whole grains add iron, magnesium and fiber to your diet and are perfect alternative for those that have allergies to gluten.

The key to a successful meal is to prep ahead. Take a few hours on a weekend to chop, slice, and dice your veggies ahead of time. Roast off your favorite veggies and be sure to pre-cook your grains. Grill off your chicken or beef for the week and store separately. If you have a favorite dressing in mind, make a batch of that by adding ingredients to a mason jar, fasten lid and give a good shake. Label and store in fridge for an easy grab.

If you’re on the run or bring your lunch to work, you can place some vinaigrette dressing at the bottom of a large container that has a snug seal and then layer on the various elements. When you’re ready to eat, just turn over your container, give it a few shakes and grab a fork! A delicious, nutritious meal that fills you up and gives you the energy you need to get through any day on the go. Easy on the budget and fun to make, a dragon bowl is sure to help you stay away from those fast food lines! Your Care Team at NOAH are here to help you manage your chronic disease with these healthy lifestyle habits. Need help setting or sticking to your goals? Call 480-882-4545 or request an appointment today! #nutrition #gethealthy #summer #familypractice