Making extremely low-prep healthy meals for the family – Recipe #1

I’ve spent a lot of time recently thinking about how to make a home cooked meal that fulfills all of the following criteria:

  • comprised of whole foods, therefore nutritious and healthy
  • super satiating
  • extremely low-prep
  • scalable – doesn’t take much extra time when increasing portion size
  • ingredients can last relatively long refrigerated or otherwise
  • doesn’t cost a bomb
  • tastes good
  • easy cleanup

Sounds challenging? This is what I’ve come up with.

Inspired by bibimbap and poke bowls (both of which I absolutely love), this rice based dish is super-easy to prepare and customize according to your family’s tastes.

Recipe for the soup bowl:

Boil some water in a pot and add a teaspoon of miso (add a 1/2 teaspoon for every additional portion, or to your taste) and some pepper. Throw in some sliced carrots, chicken, mushrooms and wakame. Stir, then let it cook for about 5-10 minutes and you’re done. I would have added brocolli but I ran out.

Hikari means ‘Light’ in Japanese. But is it the brand or the miso strength? Should be the brand…
Photography skills leave a lot to be desired.

Recipe for the rice bowl:

  • Cook up a large batch of your favourite rice and scoop some into your bowl (refrigerated rice can last for 3-4 days while frozen rice can last up to a month!)
  • Add seaweed, cherry tomatoes, kimchi, gochujang sauce, sliced pineapple and mixed nuts (these ingredients can last quite long, pineapple excluded, and none of them need any cooking!)
  • Picture below shows how I prepare the nuts. I tried describing it in words but it was just too funny.
  • Add a scoop of mayonnaise to the nuts if you like…
  • Fry an egg or two just for the extra protein and satiety. Sprinkle some golden flaxseed on it for bonus points!
Don’t alarm your partner by telling them the step where you put your nuts in a bag and then hammer them…

That’s it, we’re done! Does it fulfill all the requirements? I didn’t time myself but outside of the rice cooker I’m pretty sure it was done in under 10 minutes. Let me know what you think. Also, I need a name for this, although technically, it is a form of bibimbap.

*A note about the satiety factor – I’ve found through my own experience that poke bowls are one of the best dishes for reducing hunger over a longer duration of time. My semi-educated guess is because it has 3 key components: a lot of good fats, lots of high quality protein and a good variety of vegetables/seeds/nuts.

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