How to make a healthy bowl: a list of ingredients

When you're on the go, traveling, or on business, the only thing you can rely on in your diet is a self-made bowl.

The designer is the top. But you can also use them at home.

The main rule of cooking is an interesting base, a hearty protein (even vegan) filling, and healthy fats.

--For the base

Choose light whole grains and legumes, root vegetables rich in fiber:

quinoa

buckwheat

millet

coarse corn grits

edamame

lentils

wild and red rice

baked potato slices

sweet potatoes

other root vegetables such as beets, parsnips and Jerusalem artichokes, carrots

---For satiety

hummus

mushrooms quickly sautéed in olive oil with thyme (can be marinated)

ready boiled or baked poultry meat

fish (grilled, baked or lightly salted)

boiled shrimp (and any seafood)

goat and sheep cheeses

jamon, canned sardines extra virgin sometimes

egg (boiled, poached/soft-boiled, scrambled/fluffy)

--For good fats

dressing made from good oil

avocado

raw nuts

flax or chia seeds

olives

seeds

cumin

mayo or aioli (with extra virgin oil in the base)

--To make a large portion of vegetables --prepared vegetables

baked or grilled eggplant and zucchini

bell peppers, baked onions

lightly boiled Brussels sprouts

steamed broccoli and cauliflower

green beans and asparagus, simmered in a drop of oil and water

baked pumpkin with the skin on

--If you prefer fresh, crunchy vegetables

cucumber

tomatoes

sweet peppers

carrots

kohlrabi and all types of radish and radish

any sprouts and germinated grains

dark green leaves (arugula, spinach, chard, pak choi)

lettuce (iceberg, romaine, chicory)

fennel

celery

--An equally important ingredient is the dressing

The dish should contain all the flavors: salty, sweet, sour, spicy, and even a little bitter (herbs do a great job of this). Basic olive oil, lemon juice, and a little salt are ideal, but experiments with apple or wine vinegar, honey, mustard, tabasco, and spices like dried garlic or ground cumin are also welcome.