If you order grain bowls at cafes or take-outs, have you ever made them at home?

A grain bowl is essentially a complete meal in one bowl. Combining whole grains, proteins, vegetables, and dressing, it’s a nutritious and filling lunch or light dinner,

This tip from DeLallo Foods is an easy blueprint.
 
 
HOW TO MAKE A GRAIN BOWL

There’s no exact science.

1. WHOLE GRAIN. There are many grains to choose from. Working through the list, you can change the personality of your bowl time after time.

Some favorites: barley, brown rice, couscous, farro, freekeh, kamut, millet, polenta, quinoa, spelt berries. You can also use smaller pasta shapes like orzo and acini di pepe, but you may not be able to find them in whole grain.

Mini Tip: Cook your grains in vegetable or chicken broth, instead of water.

(Check out all these grains in our Beans & Grains Glossary.)

2. PROTEIN. Make it light or hearty with beans, chicken, a fried or poached egg, pork, shrimp, tofu, tuna. Leftover proteins are more than welcome.

3. VEGETABLES. Fill up on a boatload of greens and other vegetables, raw, roasted or otherwise cooked. Try arugula, bell peppers, broccoli, carrots (we like carrot curls), chard, mushrooms, spinach, and anything that appeals to you as you peruse the produce aisle.

Assemble varied colors: orange sliced sweet potatoes, purple cabbage, red bell peppers, red or orange beets, red radicchio.

You can also add pickled and marinated vegetables, from dilly beans and pickled jalapeños marinated artichoke hearts. Steamed baby potatoes are fun.

4. DRESSING. You can use a salad dressing or a sauce like peanut or pesto. We prefer to keep it simple with a drizzle of balsamic vinegar and extra virgin oil, perhaps a squeeze of lemon or lime juice.

But you may prefer honey mustard, Italian or ranch dressing. Go for it.

5. GARNISHES. Garnishing is an opportunity to add more favorite flavors: avocado, capers, cherry or grape tomatoes, chopped scallions, edamame, fresh herbs, lemon zest, olives, watermelon radishes, etc.

We like to add crunch: nuts and/or seeds, trendy roasted chickpeas.
 
 
HAVE A GRAIN BOWL PARTY

[1] Grain bowl ingredients. Imagine them in a DIY buffet (both photos courtesy DeLallo).

[2] Mediterranean grain bowls with farro and chicken breasts. Here’s the recipe.

It’s an opportunity to introduce guests to grains they haven’t had before.

At this point, everyone knows what brown rice and quinoa taste like. So pick three or four others from the WHOLE GRAIN list above.

And for the mix-ins: The sky’s the limit.

 
 
GRAIN BOWL HISTORY

A grain bowl is another term for a macrobiotic dish* variously known as Buddha bowl, dragon bowl, grain bowl, hippie bowl, macro bowl or power bowl.

These “bowls” began to emerge in macrobiotics around 2014, but the foods they include have been part of a diet philosophy for centuries [source].

Macrobiotics is both a practice (a diet) and a philosophy (way of life). The belief, drawn from Zen Buddhism, is that its balanced diet (the balance of yin and yang) is the basis of good health, which delivers true happiness and freedom.

The macrobiotic diet is based on whole grains, vegetables, and beans are the mainstays of the diet; it mostly limits animal fat (fish is the one exception). Here’s an overview of the diet, including what is and is not recommended.

The diet may be beneficial for people dealing with heart disease and high cholesterol. While the American Cancer Society stops short of recommending macrobiotic diets to prevent cancer because there’s no scientific evidence, it does say that researchers believe eating a plant-based, low-fat, high-fiber diet lowers the risk of heart disease and some kinds of cancer [source].

 
What’s In A Grain Bowl?

It depends on what the eater desires to eat, in the categories of beans/legumes, grains and vegetables.

Think of a large bowl layered with beans, brown rice or other whole grain, seasonal vegetables, sea vegetables (e.g. seaweed), tofu or fish for protein, and a garnish of fermented or pickled vegetables.

If you’d rather garnish your grain bowl with avocado, carrot curls, chopped scallions or jalapeños, go for it!

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*While modern eaters may add eggs, fish or other animal-based protein to the bowl, a traditional macrobiotic diet allows only fish.

[1] Top on the list of pesticide-laden produce: strawberries (photo courtesy In Harvest).

[2] Popeye beware: Spinach is #2 (photo Stephen Ausmus | USDA Agricultural Research Service).

[3] In addition to nutrition, kale is laden with pesticides (photo courtesy National Kale Day).

Your fresh produce may not be as innocently good for you as you think. The annual Dirty Dozen list is out, naming the fruits and veggies most likely to be tainted with pesticides—even after you wash them.

The Shopper’s Guide to Pesticides in Produce is published annually by The Environmental Working Group, a nonprofit whose mission is to empower people to live healthier lives in a healthier environment.

 
The findings are always eye-opening. Take kale, a vegetable embraced in recent years as a nutritional powerhouse.

A single sample of kale—#3 on this year’s Dirty Dozen list—had up to 18 different pesticide residues.

Strawberries top the list for the 4th year in a row, being the most likely to retain pesticides even after washing.

The antidote? Eat more organic produce. The challenge: Organic produce is more costly and not every market carries the organic options you are looking for.
 
 
THE DIRTY DOZEN
1. Strawberries
2. Spinach
3. Kale
4. Nectarines
5. Apples
6. Grapes
7. Peaches
8. Cherries
9. Pears
10. Tomatoes
11. Celery
12. Potatoes
 
Here are more on the “dirty” list. Take a look: It may influence your shopping decisions.
 
 
THE CLEAN FIFTEEN

Produce with the least amount of pesticides include:

1. Avocados
2. Sweet Corn*
3. Pineapple
4. Sweet Peas
5. Onions
6. Papayas*
7. Eggplants
8. Asparagus
9. Kiwis
10. Cabbages
11. Cauliflower
12. Cantaloupes
13. Broccoli
14. Mushrooms
15. Honeydew
 
 
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*A small amount of sweet corn, papaya and summer squash sold in the United States is produced from genetically modified seeds. If you want to avoid genetically modified produce, buy organic varieties of these foods.

It’s the first day of spring. For a sprightly lunch or dinner dish, how about a spring salad with bagna càuda dressing?

Bagna càuda is a classic sauce from the Piedmont region of Italy. It’s made from olive oil, anchovies and garlic. The name means “hot bath,” since it’s served warm.

Bagna cauda is served with crudités, especially in fall and winter. It’s often part of a Christmas Eve buffet.

In our own version, we add slices of toasted plain and/or baguette to the crudités plate—because bagna càuda is a zesty bread dipper, too.

Bonus: Serve it as a piquant sauce with chicken and fish, poached or grilled.
 
 
THE HISTORY OF BAGNA CÀUDA

Bagna càuda dates to the Middle Ages, during the expansion of commerce between France and Italy. Among other items, Italian merchants began to import salted anchovies.

A dip from Provence, anchoiade, is made with olive oil, garlic, white wine vinegar and anchovies. It likely crossed the border with the imported anchovies.

The Piemontese adjusted the recipe to their taste, warmed it up, and created bagna càuda.

For some time, bagna càuda was a food for ordinary people. It was not included in official Piedmontese cookbooks until 1875 [source].

Today, it is one of the most popular recipes to hail from the Piedmont region.
 
 
SALAD WITH BAGNA CÀUDA

Last year, we came across an extension of the bagna càuda dip: as a warm dressing for a spring salad. We’ve enjoyed it several times since then

Some simple recipes require simply that the anchovy fillets be mashed with the garlic cloves. They are then simmered in olive oil for a few minutes to take the edge off the garlic.

 
Here’s our version. Play with it as you wish.

Ingredients For 1 Cup Of Dressing (4 Servings)

 
Ingredients For The Salad

Use whatever looks nice and springy in the produce aisle. We didn’t include carrot curls in the ingredients list, for example; but any salad vegetable fits right in.

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*If the dressing is too garlicky for you, whisk in some crème fraîche, sour cream, or plain yogurt.

†Red beets bleed.
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Optional

 
Plus

 
Preparation

1. MAKE the dressing: Pound the anchovies and garlic into a rough paste, using a mortar and pestle. Place in a small saucepan, add the olive oil and butter and simmer over medium heat for 2 minutes, until the anchovies have dissolved. Add the optional chile flakes before removing them from the flame.

[1] Spring salad with chioggia beets, from Foster’s Market Cookbook.

[2] Spring salad with burrata, from The Gourmet RD. Here are more recipes for a spring burrata salad.

[3] Spring salad with watermelon radishes, from Sid Wainer.

[4] Buy the best anchovies you can find, for the best flavor in your bagna càuda. These are from Vital Choice.

[5] Chioggia beets are a specialty product. Like watermelon radishes, they add fun and fancy to a salad. Here’s a recipe for a chioggia beet salad (photo © Good Eggs).

3. ARRANGE the salad on individual plates or on a large platter, as you prefer. Set a scallion across the plate. Garnish with the eggs or cheese. Season lightly with salt and pepper.

4. WARM the dressing for 15 seconds in the microwave (or serve it at room temperature, if you prefer). Stir in the parsley right before serving.

5. DRIZZLE 1 tablespoon of dressing over each plate of salad and put the remainder in a small pitcher for passing. Serve immediately.
 
 

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