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Sharp Health News

Build a better bowl (infographic)

Dec. 2, 2016

From fruity breakfast bowls to a Latin-themed dinner, meals in a bowl are all the rage. And with an endless combination of tastes and flavors, you can design one that works best for you. Justin Searle, executive chef at Sharp Chula Vista Medical Center, shares his three favorite healthy bowl recipes.

Build a better bowl (infographic). Build a better bowl. From poke to acai, bowls are a great way to stir up a healthy meal. Justin Searle, Sharp Chula Vista’s executive chef, shares three tasty varieties that cover breakfast, lunch and dinner. I love experimenting with local flavors and ingredients, following what’s in season, Searle says. Don’t be intimidated to try a new item at home. Instead, learn about what it offers and the ways you can use it. Breakfast – Cottage cheese bowl A combination of cottage cheese, chia seeds, almonds and coconut provides a generous amount of protein, vitamin B complex, omega-3s, vitamin E and antioxidants. Ingredients. 1 1/2 cups cottage cheese. 1 tablespoon chia seeds. 2 teaspoons maple syrup. 1/2 teaspoon vanilla extract. 1/8 cup shaved, unsweetened coconut. 1/8 cup almonds. 1/4 cup fresh pineapple. Directions. 1. Mix the cottage cheese, chia seeds, maple syrup and vanilla extract in a large bowl. Set in refrigerator for 20 minutes or overnight to soften the chia seeds. 2. Garnish with remaining ingredients. Lunch – Poke bowl. Ahi tuna is high in protein and vitamin B. Sesame is an ancient condiment known for its disease-prevention qualities as well as being packed with minerals, vitamins and oils. Ingredients. 8 ounces sushi-grade ahi tuna. 1 tablespoon sesame oil. 1/4 cup scallions. 1 teaspoon chili oil. 2 tablespoons furikake (roasted seaweed). 2 tablespoons ponzu sauce. Directions. 1. Dice tuna into half-inch chunks. Thinly slice the scallions. 2. Mix all ingredients together; adjust seasoning with more ponzu or salt if preferred. Dinner – Pork chile verde bowl. This bowl offers fiber and protein from the beans, and healthy fats and potassium from the avocado. The tomatillos, peppers, onions and garlic all provide vitamins A and C, antioxidants and plenty of energy. Ingredients. 4 ounces pork tenderloin. 1/2 cup canned black beans. 1/4 cup tomatillo sauce. 2 tablespoons fresh cilantro. 1/4 cup avocado. 1/4 cup red onion. 1 tablespoon garlic. Directions. 1. Dice pork into half inch chunks. Heat a medium sauté pan with 1 tablespoon olive oil. Sauté pork 4 to 5 minutes over medium heat. 2. Add minced garlic and chopped onion; simmer another 4 to 5 minutes. 3. Add rinsed canned black beans and continue to simmer another 8 to 10 minutes. 4. Add tomatillo salsa and simmer for 3 to 5 minutes. Remove from heat; mix in chopped cilantro and season to taste with salt and pepper. 5. Place in bowl and garnish with avocado, cilantro and your favorite salsa.

View the printable version of this infographic.

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