Tips

Use these spice blends to season your grain bowl and avoid bland and boring meals.

• South Asian: 1 tsp of ground turmeric, 1 tsp of cinnamon, 1 tsp curry powder
• Southwestern: 1 tsp ground cumin, 1 tsp garlic powder, ½ tsp cayenne pepper, 1 tsp oregano, 1 bay leaf OR bulk taco seasoning
• Mediterranean: 1 tsp dried oregano, 1 tsp dried basil, 1 tsp dried parsley, 1 tsp garlic powder, ½ tsp dried dill

Use this “formula” to easily make a healthy and flavorful grain bowl.

• Grain: 1 ¼ – 1 ½ cups cooked grains
• Protein: ⅓ cup tofu, chicken, ground turkey, or 1 Tbsp hemp seeds or 1 boiled egg
• Vegetables: ½ cup roasted frozen vegetables or 1 cup raw leafy vegetables
• Something fun: 1 Tbsp dried raisins, currants, cranberries or ¼ avocado or ¼ cup low fat Greek yogurt
• Something for crunch: 1 Tbsp sesame or sunflower seeds, crushed tortilla chips, croutons
• Dressing: 2 Tbsp olive oil with 1 Tbsp tamari sauce, balsamic vinegar, or citrus juice

Using plain yogurt in place of sour cream can save on calories while adding in extra protein.  Try this easy swap on your next taco night or in other favorite recipes like vegetable or chip dip.

Mix 1 Tbsp tomato paste (or ketchup but be aware of the added sugar), 1 Tbsp cider vinegar, 1 tsp chipotle powder (or smoked paprika/cayenne mix), ½ tsp cumin, a pinch of oregano, a pinch of garlic powder, and a pinch of salt (source: https://www.pepperscale.com/chipotle-in-adobo-sasuce-substitute/).

Wilted lettuce or other greens? Don’t throw them away.  Soak them in a container with cold water for several hours in the fridge, and they should perk right back up.  It might help if you cut off the ends of the stems so they can “drink” in the water and get crisp again.

For the Mexican Style Arroz con Pollo recipe, we substituted smoked paprika for the more traditional achiote.  This seasoning is traditionally made with annatto seeds that add bright color to the dish (these make cheddar cheese yellow too!).  You can try making a similar substitute by combining:

• 1 ½ Tbsp paprika
• 1 Tbsp white vinegar
• ¾ tsp dried oregano
• 1 tsp garlic powder
• ¼ tsp oil
• ¼ tsp ground cumin

Mix the spices and oil together and store any extra in the refrigerator for up to 2 weeks.

Don’t have rainbow chard? The Rainbow Chard and Barley Skillet is a great recipe for you and your household to get creative! Adding additional vegetables works really well and can add additional flavor and nutrients. Do you have saved leafy greens stems from previous recipes? Chop and add during step #4. Is broccoli your favorite? Add blanched or frozen broccoli to the dish when you add the greens in step #4. Or add whatever leafy green vegetable you prefer. Hearty greens like kale, mustard, or collard can be chopped and added during step #4.