Best Food Forward

Easy-to-make, colorful and nutritious power bowls can start your year out on the right foot.

Protein power bowls can tip the scales in your favor when it comes to healthy habits in the New Year. With endless combinations and a diversity of ingredients, your palate will be hooked until the last bite. 

Local nutrition therapist Sarah Dahlke believes power bowls act as a blank canvas to incorporate as many nutrient-dense ingredients as possible, supplying your body with tools to keep blood sugar stable and hunger under control. This increases energy and boosts hormone balance, detoxifications, muscle strength and mood improvement – while reducing the risk of one day developing blood sugar irregularities.

Simple to prepare and packed with protein, grains and vegetables, power bowls should include around 40 grams of protein, 10 grams of fiber and 15 grams of fat. 

Step One

To make healthy bowls for the week, Sarah prioritizes meal-prep. She spends an hour each weekend cutting up raw veggies, like carrots, cucumbers and peppers. She grills and roasts others, including zucchini, broccoli and asparagus, along with meat.

Step Two

Assemble your bowl with a layer of greens, like kale or spinach, and add in either quinoa or brown rice and any veggies you love. Next, mix in your favorite protein, such as grilled or shredded chicken, ground turkey or beef, salmon, beans, tofu or edamame. Don’t forget to throw in a healthy fat, such as half an avocado, olives, olive oil or avocado oil. 

Step Three

Toppings are Sarah’s favorites. Add a little crunch from slivered almonds, chopped walnuts or roasted chickpeas or hemp seeds. Try fresh herbs, Himalayan sea salt and black pepper and a squeeze of fresh lemon juice to top it off.

LEARN MORE: Sarah Dahlke is a Master Nutrition Therapist whose main passion is to help others see the benefits of incorporating blood sugar-balancing meals into their daily lives.  She loves to help clients see all the foods they CAN eat to meet their health goals.

firmlyrootednutrition@gmail.com  @firmlyrootednutrition


Step one: 

Meal-prep first by cutting up, roasting or grilling vegetables and meat.

Step two: 

Layer your bowl with colorful greens, rice or quinoa, protein and a healthy fat.

Step three: 

Top it off with fun add-ins, like crunchy nuts, roasted chickpeas or fresh herbs.


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