Live Well, Eat Well: Steps to Making a Grain Bowl Meal

Eating healthy and staying hydrated are important at every stage of life and can make your body feel good in the short-term and have long-lasting positive effects. MyPlate suggests eating a variety of fruits, vegetables, grains, protein foods, and dairy in your daily diet and has tips on what types of foods to eat. The National Council on Aging also recently published some tips on healthy eating for older adults. Ultimately, try to choose options that are full of nutrients to get the most benefit.

As we celebrate nutrition and well-being this March, below is an easy step-by-step recipe for making a grain bowl. This meal can serve as lunch or dinner. Measurements may vary depending on age, sex, and level of physical activity, and you can change the vegetables, protein, and grain to choices that meet your taste preferences and dietary restrictions. Use the recipe as your guide for a well-balanced plate!

Ground Turkey Grain Bowl

Prep Time: 20 minutes; Total Time: 35 minutes Ceramic Bowl of Brown Rice Grains

Serves 4

Ingredients:

  • 16 oz. of ground turkey
  • ½ diced onion
  • 3 cloves of garlic pressed and minced
  • 2 cups of brown rice (or preferred choice of grain, e.g., tri-color quinoa, couscous, bulgur, etc.)
  • 1 head of broccoli chopped into bite-sized pieces
  • 1 head of cauliflower chopped into bite-sized pieces
  • 1 cup of cherry tomatoes cut into quarters
  • 3 cups of spinach
  • 4 tablespoons of olive oil
  • salt, pepper, garlic powder, and dried rosemary to taste
  • Optional: Bertolli Balsamic Glaze (or other sauce for topping off bowl; can substitute balsamic vinegar and olive oil or mix together a sauce of tahini with lemon juice, water, and olive oil)

Instructions

  1. Preheat oven to 425 degrees, and line a baking sheet with aluminum foil.
  2. Start making your grain of choice. If you chose brown rice, bring 4 cups of water to a boil then, add rice. Reduce heat to medium and let simmer for 10-15 minutes. Cover pot for 5 minutes. Rice is ready when it appears fluffy and full.
  3. Place chopped broccoli and cauliflower (or vegetables of choice) into mixing bowl. Add 4 tablespoons of olive oil. Toss with salt, pepper, rosemary, and garlic to your liking. Empty contents of bowl onto baking sheet and scatter evenly. Place in oven. Set a timer for 25 minutes. Vegetables should be done when there is a slight crisp to the outside. It is complete preference on how crisp you would like them to be.
  4. While vegetables are roasting, sauté onions over medium heat on a pan until slightly brown. Add minced garlic and ground turkey. Cook ground turkey thoroughly until light brown and no pink remains. Add salt and pepper to taste.
  5. Lastly, cook spinach with light salt and pepper over low heat to wilt down.
  6. Assemble bowl accordingly: brown rice (or grain of choice), spinach, ground turkey (or protein of choice), roasted vegetables, cherry tomatoes, and drizzle with balsamic glaze (or sauce of choice).
  7. Enjoy!

Bowl of Washed Broccoli Cooking Sheet with Pieces of Cauliflower Bowl of Spinach Leaves

March is a month when we recognize the National Senior Nutrition Program, which started in 1972 and is funded by the Older Americans Act. This program has been meeting the nutritional, social, and wellness needs of older Americans for nearly fifty years. It has tremendous value across the nation by addressing nutrition, socialization, health, and well-being. The Administration for Community Living (ACL) funds these senior nutrition services, including home-delivered meals and meals served in group settings. Learn more about these nutrition options in the Atlanta region.

Although Happy Older Woman Holding Fruitwe celebrate nutrition and healthy living in March, it is important to establish a good diet and lifestyle year-round. Prioritize nutrition, exercise, and sleep for a healthy life!

Megan Malasarte

Megan Malasarte is a Senior Administrative Specialist at the Atlanta Regional Commission. She runs professionally for Atlanta Track Club and is a member of their Elite Team. She is passionate about fitness and encouraging others to engage in healthy living.