Friday Feast: DIY Grain Bowl

Written by Susan Brady

It is the end of the week and in my house, containers of leftovers are stacking up in the refrigerator.  None are enough for a complete meal, but when you are trying to limit your trips to the grocery store, consuming all those leftovers is a must.  One way that I like to use up leftovers is by making a grain bowl. 

Grain bowls are so versatile and you can easily combine the perishable foods in your refrigerator with the pantry items that you have stocked up.  No matter what you have on hand, chances are you can make yourself a simple and healthy meal.

This is the most versatile grain bowl recipe in this round-up because you have the freedom to choose whichever grain, vegetable, protein, and other toppings you desire. It’ll teach you the basics on how to construct a hearty and healthy bowl and from there, you can experiment, try new flavors and expand your repertoire!

Here are the basics to layering the perfect grain bowl:

Pick a grain.  Some of my favorite grains to use are quinoa, wild rice, brown rice, and millet.  Follow the package direction and cook them just until tender.  Overcooking can lead to a mushy grain bowl.

Add some vegetables.  You can use fresh leafy greens, sliced cabbage, cut raw vegetables, or the leftover vegetables you cooked earlier in the week.  I love to add roasted vegetables like cauliflower, Brussels sprouts, beets or squash.  Cold or hot, either is delicious. 

Enrich with protein.  Chicken, beef, and fish can complement any grain bowel.  If you don’t have any leftovers in the refrigerator, dig into that pantry and pull out a can of tuna, salmon, chickpeas or beans.  Frozen shrimp is another great option.  It thaws quickly and sautés up in a minute.  Add some Mexican spices to make a Baja Shrimp Bowl.  

Garnish it up. Here is where you can get truly creative! Spoon on some nuts or seeds.  I like to use chopped almonds or walnuts, as well as pumpkin and sunflower seeds.  Dice up some figs or apples.  Spice it up with fresh herbs like basil, cilantro, dill or thyme.  Feta or goat cheese is always a refreshing addition, and don’t forget the avocado!

The finishing touch:  Dress it up with a flavorful vinaigrette or just add some olive oil, salt and pepper.  If you like a citrusy flavor, combine lemon or lime juice with olive oil and touch of honey.   If you’re going with an Asian theme, use some sesame oil, soy sauce, mirin, and hot sauce.  Go with what your taste buds are yearning!

Whether spicy, savory or sweet, meet or meatless, grain bowls create a satisfying meal that is convenient, flexible and family friendly.  So utilize those leftovers and tap into your pantry supplies to create a delicious and nutritious meal.

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

Proper Exercise and Nutrition

“Susan Brady is very knowledgeable about osteoporosis. In 2016, I was diagnosed with osteoporosis in my lower back. Through proper exercise and nutrition, Susan was able to guide me towards a regimen that would in turn almost reverse my symptoms. Because of her method, I have been able to curb my bone loss, gain strength, and improve my overall health. I feel that I am on the road to a happier, healthier lifestyle thanks to Susan.”~ B.L.

Alkaline Based Diet

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters — I am a perfect example of good bones from good food! ~R.G.

Surgery Rehabilitation

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters. I am a perfect example of good bones from good food!” ~R.G.

Prescription Holiday

Initially, I went to Susan Brady because my family doctor told me to take a holiday from the prescription bone density medicine that I had been taking it for many years. I avoid dairy since I am lactose intolerant and sensitive to dairy protein. I was confident that Susan could recommend a superior quality calcium, balanced with other supplements that would help provide the nutrients I needed for bone health. In addition to recommendations for supplements, she has evaluated my diet and my exercise regimen, making suggestions as needed. With guidance from Susan I have been able to maintain bone health without additional bone density medicine for several years now. ~K.N.

Osteoporosis Nutrition

After being diagnosed with osteoporosis, I began sifting through all the information available on nutrition and osteoporosis, but it was confusing and time consuming. Even though I thought my diet was good, Susan gave me advice on how to make it even better! I benefited very much from Susan’s nutritional advice and guidance for safe and effective exercises. My recent bone scan showed improvements in both my hip and my spine, so I am encouraged that all the changes that I have made are working! ~ M.R.

Goodbye Osteoporosis!

Guess who no longer has osteoporosis in her spine?? DEXA says now -2.4 osteopenia where was -3.2 before. HUGE improvement. No medication, just exercise and nutrition. I still have a ways to go with my hips and femoral neck, but this is really great news for me! ~D.S. 

Susan modeling Weighted Vest

Is Walking Enough to Build Bones? Consider adding a Weighted Vest.

My favorite weight vest is through a company called Challenge Weighted Workoutwear.  It meets all of the criteria for what to look for in a weight vest and is very comfortable to wear.

Check out the weighted vests on their website: Weighted Vests.

At checkout, enter the discount code "Brady" and you will receive $10 off the vest of your choice along with FREE shipping.

Check out our Facebook and YouTube channels for more information!