A Quick, Healthy Dinner Idea

One of my go-to meals when in a hurry is a Grain Bowl. They’re super easy to make, allow for creativity and are very nutritious.

To create a Grain Bowl you’ll need:
  • A grain (pretty obvious I know)
  • Fresh greens
  • Vegetables
  • Sauce
Let’s dive into the details.

Purchase whole, unrefined grains. That means no white rice, quinoa, or etc. Instead buy brown, red, black, or wild rice, red, black or tri-colored quinoa, farro, sprouted buckwheat, or other grain. You’ll be surprised what you can find at your local market, health food store, and online. I’m an advocate for shopping local but occasionally I buy grains at nuts.com.

Riced vegetables work great too! As do potatoes, sweet potatoes, and pasta. You can find riced vegetables in the frozen section. Typical varieties are broccoli, cauliflower and squash.

To save time, cook grains ahead and make a large amount. That way you can freeze some for future use. Use an Instant Pot to cook grains. It takes less time and it’s totally unattended. To see the one I use click

Now come the greens. Try spinach, kale, beet greens, arugula, or any other green you like.

Did you know that kale needs to be massaged? Yup. Cut it up into bite size pieces and place in a bowl. Take your hands and gently massage the kale until it breaks down and is less stiff. You can put a drop of lemon juice or olive oil on your hands before massaging but it’s not necessary.

Vegetables are next. Sauté or roast a variety of vegetables of your choice. If you’re in a hurry grab a bag of frozen mixed veggies. For better health use low/no sodium vegetable broth for sautéing. You can even use vegetable broth as a replacement for oil for roasted veggies. I typically use a little of each. Make sure you use good quality olive oil and add lots of spices.

Beans of some kind are a great addition too. If you don’t eat meat or want to cut down on consumption beans are a healthy source of protein. Whenever possible purchase and rehydrate dry beans. They are the healthiest with no added ingredients. Again, I use the Instant Pot for this, less time and unattended.

When purchasing canned beans look for no sodium or read labels to find the ones with the least sodium. Don’t be fooled by labels that say “Low Sodium” many times they have more than other brands without the deceptive label.

You’ll also want some type of sauce. Options include salsa, soy sauce, liquid aminos, peanut sauce, pesto, salad dressing, hummus, and guacamole.

To assemble put the grain in the bottom of the bowl, add greens, then vegetables, and top off with sauce.

You can also add toppings like seeds, nuts, and fruit. It’s really up to you. Grain bowls are very similar to green salad in that you can add anything you choose. They can be a great way to use up leftovers too. Some of the best ones are a conglomeration of whatever happens to be in the ‘frig from other meals you made during the week.

One of my favorites is a Mexican Grain Bowl. I use rice, romaine lettuce, refried beans, tomato, onion, jalapeño peppers, black olives, and salsa. It’s yummy!

Get creative and experiment with different ingredients. I’d love to hear if you try this healthy dinner idea and what you included in yours.

If you’ve got a few minutes check out my 5 Steps to Healthier Living Guide for some quick and easy tips. Click the button below.

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Note: There may be affiliate links in this post. • I am not a doctor. All information is for educational use only and is not intended as a substitute for advice from your physician or other health care professional.

The Importance Of Personal Care Product Safety

Do you know what’s lurking in the personal care items you use every day? Things like shampoo, body wash, lotion, deodorant, etc. It’s important that you do as many contain harsh chemicals that can have adverse effects on your health with repeated use.

A partial list of toxins that may be found in common personal care products:
  • Aluminum: found in antiperspirants and deodorants
  • Fragrance: found in almost anything that has a scent
  • Oxybenzone: found in sunscreen
  • Parabens: found in shower products, lotion, deodorant, and more
  • Petroleon (Mineral Oil): found in lotion, cream, lip balm, and skin care products.
  • Phthalates: found in fragrant products such as soap.
  • Propylene Glycol: found in shampoo, toothpaste, shaving foam, body washes and facial cleansers.
  • Retinyl palmitate or retinol: commonly found in lotion, moisturizer, chapstick, sunscreen, and lip balm
  • Sodium Lauryl Sulfate: commonly found in most skincare products.
  • Talc: commonly found in baby powder and deodorant.
  • Triclosan: found in liquid soap, toothpaste, laundry detergent, shampoo, etc.

Use ONLY Pure, Natural Scents In Your Home

Use ONLY Pure, Natural Scents In Your Home

As the weather gets colder you’ll most likely be spending more time indoors. The windows will be closed and the air can get stale. Cooking or baking can fill your house with warm, cozy aromas. For times when you aren’t creating delicious scents you may be tempted to burn a candle or use a plug-in air freshener to make it smell nice in your house.

Where do the fragrances in them come from? Most are created in a lab with chemicals. Very few, if any, come from naturally derived scents. Even if the label says they contain essential oils those oils are probably synthetic. 

Man-made scents are one of the biggest contributors to toxic overload in your body. Fragrance is a term used to identify undisclosed ingredients contained in a product, usually consisting of synthetic chemicals designed to mimic natural scents.


Make Healthy Choices This Holiday Season

Make Healthy Choices This Holiday Season

The holidays are fast approaching and although they promise to be a little different this year you will surely be faced with the typical temptations and it might be harder than usual to resist them. 

As the health crisis continues frustrations become more numerous and stress can elevate. There may also be disappointment at not being able to engage in longstanding traditions. I’m here to encourage you to be diligent and don’t get derailed from your healthy lifestyle during the holidays.


Create a Healthy Home Environment

Create a Healthy Home Environment

A key ingredient of health and wellness is your environment. You can’t really control much of the external environment but the health and safety of your home you can. Do you give it much thought?

Consider the following:

  • You wipe off the kitchen counter and then prepare a meal. 

  • You mop the floor and kids, grandkids, pets, or you come through in bare feet before it’s dry.

  • You apply makeup every morning before going out to meet the world.

  • You burn candles, spray air fresheners, or have plug-ins to make the house smell nice.

  • You pour cleanser into a bucket, the toilet, or spray it on surfaces and breath in the fumes. 

  • You wash your hair with shampoo and slather your body with soap.

  • You spend countless minutes a day with your hands in dish water.

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