A constructor that will help in a matter of days to improve and diversify the diet. Bowls are cool. Bowls help to comply with all dietary norms and eat the recommended portions of vegetables and greens, fruits and berries. If about sweet smoothie bowls we have already talked about, today the focus is on salty, “basic”. Such porridge salads are a good nutritious breakfast that gives energy for the day. And if the breakfast was light (for example, fruit, berry) - a good lunch.

The main rule of cooking is an interesting base, a rich filling and healthy fats.

For the base

We choose light cereals and legumes, less often root vegetables rich in fiber:

• Quinoa
• buckwheat
• millet
• couscous
• coarsely ground corn grits
• lentils
• wild and red rice
• baked potato wedges
• sweet potato
• other root crops such as beets, parsnips and Jerusalem artichokes, carrots

For satiety

• soy tofu cheese
• mushrooms quickly sautéed in olive oil with thyme (can be marinated)
• ready-made boiled or baked poultry meat
• fish (grilled, baked or lightly salted)
• boiled shrimp (and any syfood)
• goat and sheep cheeses
• egg (boiled, poached/unboiled, scramble/mash)

For good fats

• avocados
• raw nuts
• flax or chia seeds
• olives

To make a portion of vegetables large — pre-cooked vegetables

• baked or grilled eggplant and zucchini
• sweet pepper, baked onion
• lightly boiled Brussels sprouts
• steamed broccoli and cauliflower
• green beans and asparagus drizzled in a drop of oil and water
• baked pumpkin

If you prefer fresh crispy vegetables

• cucumber
• tomatoes
• sweet pepper
• carrots
• kohlrabi and all kinds of radishes and radishes
• any sprouts and germinated grains
• dark green leaves (arugula, spinach, chard, pak choi)
• leaf salad (iceberg, romaine, chicory)
• fennel

No less important ingredient is dressing

The dish should contain all tastes: salty, sweet, sour, spicy and even a little bitter (herbs perfectly cope with this task). Basic olive oil, lemon juice and a little salt— ideal, but experiments with apple or wine vinegar, honey, mustard, tabasco, spices such as dried garlic or ground cumin are also welcome.

Read bowl options in my article for Vogue Ukraine*

(both sweet and salty*)