Monday, July 31, 2017

Mushrooms, Green Beans, Broccoli Salad Bowl 蘑菇蔬菜主食沙拉

Salad-bowl meal is becoming standard lunch routine at least twice a week in my family. Not only it is healthy and nutritious, it is also a balanced meal if you build it correctly. This is also a great way to incorporate the day's veggie and fiber intake.

The more often I make salad-bowl meals e.g. Chicken, Veggies and Potatoes with Turmeric Dressing, Mixed Green Salad and Egg with Avocado Dressing, the easier it gets.

This is typically how I create my salad-bowl meals with an emphasis on vegetables, packed along with lean proteins, fiber-packed grains and good fats.


Vegetables - Target a variety by using colors e.g. red (bell peppers, beets), orange(carrots), yellow (corn), green(broccoli, green beans, zucchini), purple (cabbage) etc.

Proteins - Egg is typically my first choice as it is the easiest complete protein to prepare. Add legumes/beans, tofu/tempeh, or your choice of lean protein (e.g. chicken breast, wild salmon, sardines)

Grains /complex carbohydrates - Quinoa, millet, potatoes,sweet potatoes, brown rice, wheat pasta, legumes/beans, lentils

Good Fats - extra-virgin olive oil which typically manifests as the salad dressing; avocado which can also be salad dressing or stand-alone as an element to the salad bowl. Lean protein such as salmon or sardines is also a form of good (omega-3) fats.

The type of dressing I make is usually very straight-forward and simple - something that can be done in minutes and does not bog you down with fancy ingredients and hard-to-remember details.

Roasted Portobello Mushrooms Steamed Vegetables Salad 蘑菇蔬菜沙拉
Ingredients:
Vegetables: Organic broccoli florets, green beans, edamame, corn kernels, blanched or steamed and set aside; raw red bell peppers and red cabbage, both thinly sliced
Protein: Hard-boiled egg, and roasted (at 400F 40 mins) portobello mushrooms.
Carbohydrates: One serving of cooked whole wheat pasta
[Dressing]: Turmeric dressing

Directions: Place steamed and cooked vegetables at the bottom of the bowl. Add on the egg, mushrooms, pasta, also the bell pepper and red cabbage. Drizzle with dressing. Enjoy!


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