Bowls burst into the menu of establishments and home kitchens. Complicated and varied in flavors, they are the perfect one-course meal. A constructor that will help you improve and diversify your diet in a matter of days. Bowls help you adhere to all dietary norms and eat the recommended servings of vegetables and herbs, fruits and berries. The best recipes are shared by Anastasia Goloborodko.

The main rule of cooking is an interesting base, well-fed filling and healthy fats. For the base: choose legumes and light cereals rich in fiber - these are quinoa, buckwheat, millet, couscous, lentils, wild and red rice, or use baked potatoes, sweet potatoes and other root vegetables like beets, parsnips and Jerusalem artichoke.

For satiety: soy tofu cheese, mushrooms quickly stewed in olive oil and thyme (pickled), cooked boiled or baked poultry, fish (grilled or slightly salted), goat and sheep cheeses.

For good fats: avocados, raw nuts, flax or chia seeds, olives. For an impressive serving of vegetables, choose baked or grilled eggplant and zucchini, bell peppers, lightly boiled Brussels sprouts, steamed broccoli and cauliflower, peeled pumpkin, green beans, or asparagus. If you prefer fresh crispy vegetables, you can add cucumber, tomatoes, bell peppers, carrots, kohlrabi and all types of radishes and radishes, any sprouts and sprouted grains, dark green leaves (arugula, spinach, chard, pak choy), lettuce (iceberg, romaine. Chicory), fennel.

An equally important ingredient is dressing. The dish should contain all the flavors: salty, sweet, sour, pungent and even slightly bitter (herbs do an excellent job of this). Basic olive oil, lemon juice, and a little salt are ideal, but experimenting with apple cider or wine vinegar, honey, mustard, tabasco, spices like dry garlic or ground cumin are also welcome.

1 banana

1 cup frozen strawberries or raspberries

½ cup coconut milk

2-3 tbsp granola

flax or chia seeds

for topping: chopped fruits, berries, coconut, almonds or hazelnuts, pumpkin seeds

½ avocado

kale or spinach

radish

cucumber

tahini, soy sauce, or any other acceptable

sesame

Place quinoa in a semi-deep bowl and season with lemon juice. Chop cabbage or dark lettuce and radish, cucumber and avocado. Season with tahini and sprinkle with sesame seeds.

All ingredients are optional, for a hearty bowl breakfast you can include baked potatoes in their skins, boiled Brussels sprouts or cauliflower, baked tofu.

1 cup buckwheat

Sesame oil

purple cabbage

2 tablespoons soy sauce

350 g green beans, edamame beans or young peas in the pods

1 avocado

1 carrot

1 cm fresh ginger root

white wine vinegar

½ teaspoon sugar or any sweetener of your choice

1 tsp sesame or flaxseed

Boil buckwheat. At this time, thinly chop the cabbage, season it with soy sauce, mash a little and let stand for 10 minutes. Boil peas or beans for 2 minutes in boiling water (or simmer for 2 minutes in butter in a skillet) until crisp. Cut the carrots into thin slices and dice the avocado. Mix sesame oil, chopped ginger, sugar and 1 tbsp of Wine Vinegar for dressing. Add all ingredients and season. Sprinkle with sesame seeds or flax seeds.

green lentils

1 avocado

hummus

Pine nuts

green asparagus (seasonally, replace with radish, kohlrabi, or young peas)

mix salad of 3-4 types of greens (light, dark green and aromatic herbs like tarragon and cilantro)

lemon

champignons or oyster mushrooms

olive oil

fresh or dry rosemary

Make lemon-olive dressing. Mix 8-9 tablespoons of oil with the juice of a small lemon, season with salt and mix thoroughly. You can prepare a larger volume in a small jar and leave it in the refrigerator, the dressing can be stored for several days. Boil the lentils in advance, ready to sprinkle with the dressing. In a skillet in olive oil, quickly simmer the asparagus, set aside and fry the mushrooms and rosemary in a still hot skillet for 2 minutes. Put lentils in a deep plate, sprinkle with your favorite spice (cinnamon, chili, cumin, paprika), top with a mix of salad, avocado, pour olive-lemon dressing. Nearby - hummus and mushrooms. Sprinkle with pine nuts. For dinner, add baked sweet potatoes or grilled chicken fillets to the bowl. For breakfast - poached eggs.

Sweet bowls are even easier. They are the perfect breakfast. Sweet lovers use bananas, dates and other dried fruits. Lovers of brighter and fresher flavors - citrus, berries and tropical fruits. These bowls can replace sugar-added desserts for children. If you have a whole range of superfoods like spirulina, goji, coconut chips and cocoa beans at home, bowls will tolerate any decoration, and the increased nutritional value will only be a plus. Fresh or dry ginger, cinnamon, cardamom, a pinch of chili, and fresh herbs like mint or thyme in bowls can help speed up your metabolism.

2 cups fresh or frozen raspberries

1 large grapefruit

50 g tofu cheese

1 banana

water

favorite nuts

pollen or other superfood

Beat raspberries, grapefruit, tofu and banana in a blender, adding the required amount of water until a pleasant consistency. Decorate the smoothie bowl with berries or banana slices, superfoods, nuts.

1 avocado

1 mango

1 passion fruit

chia seeds

coconut (shavings, chips, or fresh walnuts)

sesame or chia

Mix the mango pulp, avocado and 1-3 passionfruit in a blender. Add water while whisking to the desired consistency. Garnish with chopped fruit pieces, coconut and sprinkle with black sesame or chia seeds.