Mix and match from the lists and categories below. Feel free to use more than just what is listed here! Quantities given are for single servings, so just multiply as needed.
Start with ½ cup of a BASE:
- Rice
- Quinoa or other grain
- Roasted white or sweet potatoes
- Whole grain pasta
Add 4 ounces of a cooked PROTEIN:
- Egg
- Steak
- Tofu
- Beans
- Chicken
- Pork
- Fish
- Turkey
Add 2 cups of VEGGIES, using one or two different ones:
- Carrot (raw or cooked, grated, chopped, or julienned)
- Cauliflower (broken into flowerets and steamed or sautéed)
- Broccoli (same)
- Mushrooms (raw or sautéed)
- Green beans (steamed or sautéed)
- Spinach (steamed or sautéed)
- Onions and peppers (chopped and sautéed)
Optional: Mix with 2 tablespoons of SAUCE:
- Miso dressing
- Green Goddess dressing
- Balsamic vinaigrette
- Any other salad dressing
- Lemon juice
- Hummus
- Peanut sauce
Pick one or two TOPPINGS and add ¼ cup:
- Shredded cabbage
- Fresh herbs
- Shredded cheese
- Nuts or seeds
- Microgreens
- Olives
- Sliced avocado
~ Julie Davis, Quabbin Harvest
