Easy prep low sodium "bowls"
It seems that grain bowls are quite the popular meal option these days. There are actually easy to make low sodium at home and you can do lots of prep at once so you can have varied bowls over a few days. Here's how I do it:
- prepare a grain you like- brown rice, quinoa or farro are my favorites. Prepare quantity to last a few days cooking in water or unsalted broth of your choice.
- Prep your favorite proteins- cooked shrimp (shrimp vary alot in sodium content so check packaging when you shop to make sure you buy one that does not have added brine and plan to eat a portion that fits within your sodium total for the day), grilled or poached chicken breasts, unsalted chick peas or other favorite beans, maybe some pieces of poached salmon.
- Wash and prep your favorite vegetables to add to your bowls. Some of mine include: shredded red cabbage, diced scallions, cherry tomatoes, diced red, yellow and/or green peppers, shredded or match stick carrots. blanched green beans or blanched broccoli florets.
Store all of your prepped ingredients in the refrigerator
Ok, all of your prep is done. When you are ready for a quick lunch or dinner, fill your bowl with a portion of your grain and reheat in the microwave. Then add your protein and as many of the vegetables from your assortment as you want. I often dice some avocado too and add some- you can't really prep that ahead since it discolors quickly.
Now make a quick vinegarette with your favorite olive oil and vinegar- it is usually one part vinegar to 3 parts olive oil but without salt, sometimes I like a little extra vinegar. I love red wine vinegar and like to add dried Italian herbs.
Drizzle the vinegarette over all of your vegetables, protein and grain. If desired add some fresh ground black pepper. If your sodium limitations allow, a little low sodium grated parmesan gives a big flavor boost too. ( 2 teaspoons of Kraft grated parmesan has 80 mg of sodium). Enjoy. Tomorrow, you can add a different protein or a different combo of your prepped veggies for variety or maybe make a different vinegarette. Maybe one with lemon juice, olive oil and garlic or maybe one with white balsamic vinegar and olive oil. (I love white balsamic for bowls that include berries)
What are your favorite grain bowl ingredients?