Mix & Match Bowls and Plates

Melissa Halas, MA, RDN, CDE | SuperKids Nutrition

Who knew meal planning could be this easy? Use this guide to create a nutritionally balanced plant-based, protein-rich meal. Make yourself a plate or throw it all into a bowl and mix it up! To add variety, you can use more than one protein, such as two types of beans or half chickpeas and half tofu. Prepare the ingredients to your preference – stir-fry, roast, or keep them raw; cook with flavor-enhancers like onions, garlic, or ginger; season with your favorite herbs and spices; or serve the meal hot or cold, like a pasta salad. If a bowl or plate doesn’t appeal to you, add all of your ingredients into whole grain tortillas and make tacos or wrap into a tortilla to make a burrito.

For a base with a boost of flavor, cook leafy greens and mushrooms with:

• 1 tablespoon water

• 1 teaspoon olive oil

• 1 teaspoon Braggs Liquid Aminos or soy sauce

• 1 tablespoon balsamic vinegar

• 1 crushed garlic clove or 1⁄2 teaspoon garlic powder
  

Then add all the layers!

Try some of these plant-based recipes, from MelissasHealthyLiving.com and modify them to add grains, protein, or veggies as needed:

• Black beans, tomatoes and artichokes, a 3-minute meal

• Creamy autumn harvest soup

• Easy bean tacos

• Easy salads

• Easy yummy lentil soup

• Ginger honey tofu

• Kale mango and black bean salad

• Lentil, tomato, and feta salad

• Marian’s bean salad

• Quick and easy quinoa black bean and corn salsa

• Sweet potato mac-n-cheese

• Tasty pesto garbanzo bean salad

• Yummy chopped quinoa salad

• Zesty quinoa holiday stuffing

Melissa Halas, MA, RDN, CDE, is CEO of SuperKids Nutrition and creator of the Super Crew. She's a nationally recognized Registered Dietitian specializing in pediatrics, sports, and plant-based nutrition. Check out her books that promote plant-based eating for both children and adults, including The Plant-Based Boost, Nutrition Solutions for Athletes and Exercise Enthusiasts, The Plant-Based Boost Cookbook, 100+ Recipes for Athletes and Exercise Enthusiasts, The Super Crew’s Breakfast Cookbook for Kids, 50 Tasty Recipes + 100 Fun Nutrition Activities, and Healthy Eating for Families, The Ultimate Nutrition Guide for Kids, Parents, and Educators (in English and Spanish). Shop her books here.

Contact Melissa.