It is hard to keep whole food nutrition in mind during stressful times. Often it seems easier to rely on takeout and pizza delivery than cooking, but I want to share my favorite method for stress-free cooking – Brain Bowls!
I could call it the “throw it in a bowl” method of cooking, but it doesn’t have quite the ring to it. I love a good acronym, so I’ve broken down the word BRAIN to help you build your own easy, nutrient-dense, brain-fueling bowl.
Easy Brain Bowls
B – base of greens or grains. I like quinoa, rice, or chickpea pasta. When I don’t want the heavier carb load, I use kale or arugula. Spinach is a great option for those who can tolerate it as well!
R – rainbow of veggies. Sauté, roast, air fry… throw on some avocado oil, your favorite seasonings, and cook them to your preferred texture. It can be a mix of raw or cooked veggies. I always aim for a minimum of three different colors or types. Frequent flyers are bell peppers, onion, broccoli, cauliflower, cabbage, brussels sprouts, white potatoes and sweet potatoes.
A – add your protein. Quality is important here to maximize nutrients. I love grass-fed ground beef, organic, pasture-raised chicken or eggs, or wild caught salmon or other fish.
I – include your favorite sauces, dressing, or spices. Stay away from any sauce/dressing that is made with vegetable, canola, or soybean oil. Those oxidize under high heat temps (like your digestive system), which sends free radical damage through your body – something your brain doesn’t need. I love Primal, Siete, Tessemae’s, and New Primal brands.
N – nuts or seeds for some crunch! I love throwing on pepitas, sunflower seeds, sesame seeds, walnuts, slivered almonds, chia seeds, etc. Get creative!
The best part of this recipe is that you don’t need to be a chef or even follow a recipe. The more comfortable you are with throwing things together, the more you’ll sustain it – and the more you’ll get more creative as you go!
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