Gourmet food in the field

Summer is go-time for farmers and power bowls are a great way to fuel busy days while also having a meal to anticipate.

Packed with protein, fibre and fresh ingredients, these customizable beauties are perfect for any quick meal, whether its lunch or dinner, in the field, on a camping trip or around the kitchen table.

These complete, balanced meals offer long-lasting satisfaction and sustained energy thanks to their whole grains and added protein. They also come with plenty of colourful vegetables and toppings like nuts, seeds or cheese.

Read Also

Prairie farms race to get ready for winter 2025

Equipment needs to be winterized and stored; fall field work needs to be done and there are a million tiny jobs to make sure both the farm yard and farm house are ready for the snow to fly

Food prep

Preparation is key to quick and easy power bowls. Cook a big batch of grains. These can be frozen in convenient portion sizes for several months. You can also pre-chop your veggies, cook your protein and get your favourite dressing ready to go.

Experiment and have fun with ingredient combinations. If you’re not sure where to start, draw inspiration from what’s in season and what’s in your fridge. There are few hard rules, but there is a general framework for whipping up a satisfying power bowl.

Leafy greens: Start with a base of fresh greens like spinach, kale or romaine (about two cups per person). The darker the greens, the bigger the nutritional punch.

Veggies and fruit: Add about half a cup of raw, cooked or pickled vegetables and fruits per person. Use what you have on hand. Things like bell peppers, beets, strawberries, pineapple, corn, tomatoes, zucchini or carrots are all options, but far from the end of the list. Vary your cutting technique. Julienne or shaved zucchini instead of rounds, for example, gives added interest.

Grains and starches: Add about half a cup of cooked whole grains per person for long lasting energy and extra nutrients. Options include quinoa, brown rice, wheat berries, barley, bulgur and wild rice. If none of those pass muster around your table, try whole grain pasta, soba buckwheat noodles or rice noodles to bulk up your bowls.

Protein power: Choose chicken, beef, pork, fish or other lean animal protein to top your bowl. Or pick canned tuna, salmon or eggs. Plant-based proteins are also excellent options on their own or in combination with animal protein. This could include cooked beans, chickpeas, lentils or beautiful green edamame beans (immature soybeans). You can also add a few ounces of tofu or tempeh prepared in your favourite style. Plan for about three ounces of meat or a half cup of beans per person.

Flavorful touches: The toppings add the finishing touch to your bowl and are an opportunity to balance the texture, flavour and colour of ingredients. Make them fun, vibrant and tasty. If you need more crunch, add nuts, seeds, croutons, roasted chickpeas, raw ramen noodles or crumbled nacho chips. For something creamy, add avocado, goat cheese, feta or shredded cheddar. For a final punch of flavour, you can add Parmesan, blue cheese, citrus zest, olives, fresh herbs, pickles or dried fruit.

The dressing: This should be about one to two tablespoons per person. Whether it’s a light and zippy vinaigrette, a smooth creamy dressing or a nut or tahini-based dressing, choose whatever salad dressing you like best and will match your power bowl. You can also serve a few different dressings on the side to let each person dress their own bowl. Keeping the dressing to the side also helps store any leftovers for another day.

Here are two of my favourite power bowl recipes that can be easily customized to suit preferences.

Thai-inspired power bowl

Feast with your eyes and with your taste buds. This power bowl features a tasty almond butter and red curry paste dressing.

Makes four power bowls.

Ingredients

Bowl ingredients:

• 2 cups brown or red rice, cooked
• 1 cup edamame beans, frozen and shelled
• 1 cup red cabbage, shredded
• 1 cup carrots, shredded
• 1 cup sweet peppers (mixed colours), diced
• 1/2 cup cashews
• 3 green onions, sliced diagonally
• 1/2 cup cilantro, chopped

Dressing:

• 2 tbsp almond butter
• 1 tbsp rice vinegar
• 1 tbsp lime juice
• 1 tsp soy sauce
• 1/2 tbsp honey or maple syrup
• 1 tsp sesame oil
• 1-2 tsp red curry paste
• 3-4 tbsp water, as desired

Directions

1. Place frozen edamame beans in microwave-safe bowl and add two tablespoons water. Heat at one-minute intervals for two to four minutes, stirring between each, until thawed. Drain water and rinse with coldwater to cool.
2. To prepare dressing, combine all ingredients except water in a small bowl and whisk until well combined. If nut butter or honey is too stiff, warm slightly before adding. Taste and adjust seasoning as desired.Add as much water as needed to reach preferred consistency.
3. To assemble, either mix all ingredients except the dressing in a large bowl or arrange each ingredient in a colorful display on a large platter.
4. Serve dressing on the side to allow each guest to dress their own salad. Store leftovers in the fridge for up to three days. Store extra dressing for up to a week or freeze for extended storage.

Source: www.gettystewart.com

Chicken teriyaki bowl

This is a delicious power bowl with chicken, fruit, vegetables and rice. Swap in your favourite fruits and veggies as desired.

Makes four power bowls.

Ingredients

Teriyaki marinade and sauce:

• ¼ cup soy sauce
• ¼ cup brown sugar
• 1 tsp rice vinegar
• 1/2 tsp dry ground ginger
• 4 cloves garlic, peeled and minced
• 2 tsp maple syrup
• Spicy mayo
• 1/2 cup mayonnaise
• 1 tbsp sriracha sauce
• ½ lemon, juiced
• 2 tbsp sour cream
• 2 tsp honey

Bowl ingredients:

• Two skinless boneless chicken breasts (or six chicken thighs)
• 1 cup Basmati or brown rice, uncooked
• 2 radishes, sliced thinly
• 1 large carrot, sliced thinly
• 1 avocado, cubed
• 1 mango, cubed
• 1 cup edamame beans, cooked and shelled
• 1 cup romaine lettuce, shredded
• 1 cup snap peas, sliced
• 1 cup purple cabbage, shredded
• ¼ cup cashews nuts, chopped (topping)
• 1 tsp sesame seeds (topping)
• 2 tbsp green onion or cilantro (garnish)

Directions

1. Cut chicken into one-inch cubes. Create marinade by combining soy sauce, brown sugar, rice vinegar, ground ginger, minced garlic and maple syrup. Add half of marinade to chicken and reserve half for adding as a sauce to bowls. Allow chicken to marinate in the fridge for 30 minutes or overnight.
2. While chicken is marinating, cook rice according to package directions, chop vegetables and prepare spicy mayo by combining mayonnaise, sriracha, lemon juice, sour cream and honey. Refrigerate spicy mayo until ready to serve.
3. Add marinated chicken to frying pan on medium heat and stir fry until chicken is cooked through and reaches an internal temperature of 165F (74C). Set aside.
4. Assemble bowls. Place desired amount of cooked rice on the bottom of bowl. Add lettuce and cabbage and other desired vegetable toppings. Add cooked chicken. Top with cashews and sesame seeds. Drizzle with spicy mayo and reserved teriyaki sauce.

Source: Manitoba Chicken Producers

---

Newsletter Sign Up - Receive all that Manitoba Co-operator has to offer

Crops, markets, industry and policy, livestock production news and information—delivered to your inbox 6 days a week!

Your Email(Required)

Your Postal Code(Required)

Consent

I consent to receiving emails from Glacier FarmMedia, its affiliates and divisions and third parties, containing agriculture news, updates and promotions. I can unsubscribe at any time

Phone

This field is for validation purposes and should be left unchanged.