My Bowls of Food and How to Make Them {Recipes}

I obviously eat a lot of meals on repeat. I love making recipes but my bowls of food save me so much time and energy. I don’t want to think about food all day so throwing a bunch of things together is how I roll most of the time – obviously my food prep helps these bowls of nutrients and deliciousness happen very quickly. But I’m not complaining: as long as it tastes good, is nutritious and doesn’t break the bank… it’s a win in my books. And everything tastes better in a bowl anyways. 

I definitely get stuck in a routine and need to push myself to make new meals and try new things. I am learning new things everyday (like how I need some more purple and blue foods) and am forcing myself to change things up. Food variety is a really good thing (eating a variety of foods allows a greater balance of nutrients) and I certainly don’t want to develop any food sensitivities. I know you get a “taste” of what I eat in my Monday posts (and maybe you read them thinking, wow her food is so boring) but so many people ask me how I make my “bowls of food” so I thought that a post outlining how these bowls of food come to be would be helpful. I wrote this post awhile back about making a nutritious meal so that should help too.

Okay, so here’s how I do it: 

Ground chicken breakfast.jpg

My protein is usually organic free-range eggs, organic chicken, grass-fed beef or organic turkey (and wild fish when on sale). My veggies rotate based on the season and what I can find locally and organic (broccoli, kale, spinach, brussels sprouts, cauliflower, spaghetti squash, zucchini, peppers). I am trying to experiment with new-to-me veggies all the time – I want to learn to love beets and alfalfa sprouts because they are sooo good for you! I also add a carb/starch (sweet potato, parsnips, squash, carrots, apple) to fuel and recover from my workouts.

My cooking fat of choice is usually coconut oil. Other than the fact it smells amazing, coconut oil is a wonderful fat to cook with because it is very saturated (which isn’t bad for us) and therefore can be heated at a high temperature without oxidizing – when a fat oxidizes, it creates free radicals which are no-nos for our bodies.

I love adding flavor with salsa (I buy Neal Brothers organic mild/medium salsa) or tomato sauce or balsamic vinegar or olive oil and lemon juice. I often forget about spices while I’m cooking but honestly, veggies are so delicious that they don’t need much spice. I sometimes chop up some organic onion or garlic and add it into the pan too – that always adds flavor and healthy antioxidants. Adding nuts (almonds, walnuts, cashews) and seeds (pumpkin, sunflower, chia, flax, hemp) are great ideas too and also adds more healthy fats. And avocado makes everything delicious.

Mashed egg and avocado

Speaking of avocados… I usually use a whole avocado at once – you don’t want the avocado to oxidize (aka turn brown) by leaving the other half for later. But if you do only use half, check out this post about keeping an avocado fresh (the sulfur compounds in onions combats the oxidation). 

Ready to get cooking? Good. Here are some of my favorite bowls of food and how to make them.

Bowls of Food Collage.jpg

Sausages, greens, sweet potato and apple

Heat a pan over medium heat and add sausages. While the sausages are cooking (mine take about 10 minutes), gather your other ingredients: kale/spinach/broccoli/brussels or other greens, apple (my favorite is green or golden delicious) and pre-cooked sweet potato chunks (directions here) and set aside. Check on your sausages to make sure they aren’t burning and then cut your apple. When the sausages are done, remove from pan and cut into pieces. Re-heat pan and melt about a teaspoon of coconut oil. Add apple and begin to sautee. As apple browns, add greens and sweet potato. Once greens begin to wilt, add sausages to re-warm. When you are happy how things look, throw it in the bowl.

Turkey sausages apple sweet pot spinach

Lamb apple sweet potato kale.jpg

Sometimes I only do apple or only do sweet potato (depending on my hunger/workouts) and sometimes I might add avocado or salsa on-top.

Turkey sausage bowl.jpg

Eggs, sausages and zucchini 

Heat a pan over medium heat and add sausages. While the sausages are cooking, wash and chop a zucchini (I legit use a whole zucchini). Check on your sausages and then crack 1-3 eggs in a bowl and whisk them together. When the sausages are done, remove from pan and cut into pieces. Re-heat pan and melt about a teaspoon of coconut oil. Add zucchini pieces and sautee until they begin to soften. Add eggs and scramble with zucchini. Add the sausages to re-warm.

Egg sausage zucchini

Spiralized veggies, shredded chicken, greens, salsa and avocado

Prepare your chicken (directions here), place in a bowl and allow to cool for a few minutes. Heat a pan with coconut oil and add spiralized sweet potato. Sautee for a few minutes until begins to soften. Add your greens (spinach, kale, etc) and spiralized zucchini (remember to salt the zucc beforehand and let sit for 30 mins or it will be soggy!) and sautee until greens have begun to wilt. Add your chicken to the pan and sautee until warm. Add salsa, put in bowl, add avocado.

Spiralized veggie bowl

Shredded chicken and avocado with sweet potato and salsa

Prepare your chicken (directions here), place in a bowl and allow to cool for a few minutes. Slice open an avocado and take out the “meat” and add it to the bowl. Grab a fork and mash the chicken with the avocado. Add pre-cooked sweet potato chunks (directions here), salt and pepper to taste and top with salsa.

Chicken salsa avo sweet potato.jpg

Shredded chicken, sweet potato and greens

Prepare your chicken (directions here) and set aside. Wash and slice your zucchini while you heat a pan and melt about a teaspoon of coconut oil. Add zucchini and sautee until it begins to soften. Add pre-cooked sweet potato chunks (directions here) to the pan and sautee for a few minutes before adding your chicken.

Chicken sweet potato zucchini

Meatballs and zucchini noodles

Prepare your meatballs (recipe and directions here) and your tomato sauce (recipe and directions here). Heat a pan with coconut oil and add your spiralized zucchini (remember to salt the zucc beforehand and let sit for 30 mins or it will be soggy!) When zucc begins to soften, add meatballs and tomato sauce to the pan. Mix it all up. Add pine nuts (optional) and put in a bowl.

Lamb meatballs and zoodles.jpg

Beef, spaghetti squash, greens, carrots (or any other veggies) with salsa or tomato sauce

Sautee your ground beef (or meat of choice) in a pan until cooked through. Remove meat from pan and set aside – you can use some of the fat from the meat to cook your meal or if that grosses you out, drain it and melt coconut oil in pan. Add your carrots (or other “hard” veggies) and begin to sautee. Add your greens and cooked spaghetti squash (directions here) and sautee until greens are wilted. Re-add beef back into pan and sautee. Add salsa or tomato sauce (recipe here) to the pan and sautee until coated.

Beef spaghetti squash kale breakfast

Beef, zucchini, carrots (or other veggies), tomato sauce and an egg

Sautee your ground beef (or meat of choice) in a pan until cooked through. Remove meat from pan and set aside – you can use some of the fat from the meat to cook your meal or if that grosses you out, drain it and melt coconut oil in pan. Add your zucchini, carrots (or other “hard” veggies) and begin to sautee. Re-add beef back into pan and sautee. Add salsa or tomato sauce (recipe here) to the pan and sautee until coated. Move mixture to one side and crack egg in the pan – cover an allow to cook for 2-3 minutes.

Beef zucc carrots salsa with drippy egg.jpg

Beef, greens, broccoli, sweet potato and salsa (or tomato sauce)

Sautee your ground beef (or meat of choice) in a pan until cooked through. Remove meat from pan and set aside – you can use some of the fat from the meat to cook your meal or if that grosses you out, drain it and melt coconut oil in pan. Add pre-cooked sweet potato chunks (directions here) and pre-steamed broccoli and begin to sautee – if your broccoli isn’t cooked, add it before the sweet potato to cook longer. Add greens (kale, spinach, etc) and when they begin to wilt re-add beef back into pan and sautee. Add salsa or tomato sauce (recipe here) to the pan and sautee until coated.

Beef, broccoli, spinach, sweet potato bowl.jpg

These aren’t “bowls of food” but they are some of my other favorite-go-to-meals:

Shredded chicken and avocado “salad”

Prepare your chicken (directions here), place in a bowl and set aside. Slice open an avocado and take out the “meat” and add it to the bowl. Grab a fork and mash the chicken with the avocado. Add salt and pepper to taste.

IMG_7625

Spinach and chicken salad – my go-to lunch

Prepare your chicken (grilling directions here or pan directions here). Place your greens in a tupperware (I like spinach best) and then add your chicken to the tupperware. Add whatever other toppings (carrots, cucumber, peppers, beets, sprouts, seeds) and place in fridge until ready to eat. Top salad with a healthy fat (my favorite is obviously avocado but nuts and seeds are delicious too) and a dressing (my favorite is balsamic but olive oil, lemon juice, walnut oil and avocado oil are all good options too).

Lunch salad with banana and cashews.jpg

Super easy right? Throw everything into a bowl and dig in… you’ll love it. Don’t forget to use the hashtag #TLHBmademedoit so I can see all of your creations :)

#TLHBmademedoit.jpg

 

Questions of the day…

What’s your favorite, easy meal to make?

How do you try to incorporate “new” foods into your diet? 

 

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22 thoughts on “My Bowls of Food and How to Make Them {Recipes}

  1. Great post Amy!! Delicious looking bowls of food & I loved how you explained the coconut oil – so simple & to the point! :)

  2. So many times yes. If I had a dollar for every bowl I’ve made similar to this, I’d be a rich woman. Protein + fat + flavor + all the veggies I can fit in = easy, healthy, and delicious. I just can’t get into sausage though … makes me shudder.

    I have this avocado saver thing that my mom got me since I generally don’t use a whole avocado. It definitely helps, although I admit I sometimes just toss it into a Tupperware out of laziness. Is there something inherently bad about eating oxidized avocado? I guess I’ve never thought of that!

  3. I start student teaching in the fall and I’ve been a little worried about what I’m going to pack for lunch that is quick to throw together, but is still healthy and will hold me over for the day. Your food bowls are the answer! There are so many different combos I could do and I’m planning on doing meal prep on Sundays. Thanks for the post and I’ll be back to get some recipes!

  4. I’m droooooooling
    Every one of these looks amazing! And I love that you include all the nutrition info about fats, proteins, etc (totally didn’t know about the fat oxidation thing, wow!)

    Also just wondering, what camera do you use to take your food pics? Looks professional!

  5. Love this! I pack a salad each day for work but switch up the veggies with what i have on hand and i like to add some blueberries or strawberries to give it a sweeter flavor as i dont use much salad dressing. I often find i am out of bowls and have all my plates clean. I think i am going to try some of these bowls next week since i will have time to food prep this weekend.

  6. These look so amazing! Again, you are moving here and will cook for me and I will just give you free jeans and clothes for life. Kthanksgreatloveyoulots xo Seriously though, you are such an inspiration to not only me but all of your readers. Keep up the awesome blog work and awesome Amyness :)

    1. I buy them from my local butcher – they do not have any additives or fillers. Look for some without any nitrates and that are antibiotic free. Applegate Farms is a great brand!

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