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Warm Healthy Meal Bowls

Feb 13, 2020 4:28:54 PM / by Naomi Martoia RN

So, it’s dinner time. It’s 29 degrees outside and you usually make a salad for dinner because that always sounds like the healthiest option and keeps you on track with eating veggies. Well a salad doesn’t sound very good when you are cold to the bone and had a 60 minute commute home in the ice and snow.  What you really want is something warm and comforting, that fills the hole of hunger and frustration with the weather.

This is the time of year to stock your pantry with bone broth, coconut milk and fermented white miso paste.  These may sound like odd options but wait until you try this fast, nutritious, and satisfying soup from all the salad ingredients you probably already have on hand.

My first experience eating this soup was at a conference attended by dieticians and nutritionists. Everyone was going back for seconds at a buffet table filled with these ingredients, it was a hit.  I recreated it at home that week with grocery items I already had, and my family loved it.  It made it again this week when the temperature dropped into the 20's and found it satisfying and fast.

Basic broth bowl: These are similar to Pho bowls popular in Korean cooking but much less work

  • 1 container of organic bone broth or 1-quart homemade stock (serves 3-4)
  • 1 can full fat coconut milk, measure 1/3 cup of the white coconut fat from the can (optional but makes the broth very creamy)
  • 1-2 Tablespoons of organic fermented white miso (find in fridge at Whole Foods or in Asian grocery isle)
  • Bring the bone broth to a boil and then turn off the heat. Stir in the coconut milk and miso until they are dissolved and evenly dispersed.

Protein options: Now it’s time to add in your personal choices to make it a meal. 

  • Shredded chicken from a roasted chicken
  • Roasted salmon, flaked in bite size pieces
  • Tuna or chicken from a can
  • Organic tofu cubed
  • 2 raw eggs stirred into the broth will make it like egg drop soup
  • Frozen mini salad shrimp

Veggie options: Add as many as you like!!

  • Sliced mushrooms
  • Chopped broccoli
  • Green onions or any sliced onions
  • Bean or broccoli sprouts
  • Salad greens of any type, chopped with a scissors
  • Shredded cabbage or Cole-slaw mix
  • Shredded carrots
  • Chopped cucumber or pea pods
  • Chopped cilantro, parsley or chives
  • Spices: add powdered ginger, pepper flakes, sliced jalapenos, pepper flakes or siracha sauce to your taste preference

Assembly instructions:  If you keep chopped veggies in the fridge this will be a very quick meal to prepare.

  1. Fill bowl with chosen noodles (zucchini noodles or a gluten free option can be used if desired)
  2. Top with all the veggies and protein
  3. Ladle the hot broth over the ingredients until the bowl is filled
  4. Sprinkle on top with spices or chopped cilantro

Tags: Alkaline Diet, healthy lifestyle, Healthy Living, Nutrition, Weight Loss, Healthy Eating, Healthy Cooking, Recipes

Naomi Martoia RN

Written by Naomi Martoia RN

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