Whole Foods Market Health Starts Here

Mighty Bowls:

A healthy way to fill up without emptying your wallet

 Breakfast Bowls: Rethink your breakfast for $2 or less 

So much more than your standard bowl of oatmeal these Mighty Bowls for Breakfast will get your day off on the right foot and keep your energy high all morning.

 Almond Rice: $1.95 1 part Brown Rice cooked in 2 parts almond milkà top with a sliced banana, an ounce of chopped raw almonds and a chopped date or two to sweeten

Spiced Apple Oats: $1.57 1 part rolled oats cooked in 2 parts almond milk à mix in a shredded apple and nutmeg, top with slivered almonds

Spiced Apple Oats 2: 1 part rolled oats cooked in 2 parts almond milk à mix in diced apples, nutmeg, top with pomegranate seeds

Mango Quinoa: $2.00 1 part quinoa cooked in 1 part water, 1 part coconut milkàstir in ¼ bag frozen mango at the end of cookingà toss in diced dried apricots and a sprinkle of dried coconut and vanilla xtract

Warming Wheat Berries: $1.84 1 part wheat berries cooked in 2 parts water à stir in some allspice and dried cranberriesà top with toasted pumpkin seeds

Strawberry Sesame Millet $1.88 1 part millet cooked in 2 parts soymilkà add some honey and frozen sliced strawberries at the end of cookingàtop with toasted sesame seeds and a dash of cinnamon

Banana Cinnamon Quinoa $2.07 1 part quinoa cooked in two parts hemp milk à top with banana raisins and cinnamon, top with pumpkin seeds  

Savory Bowls: Lunch or Dinner for 3$ a day

Filling, hearty, warming and healthy on a shoestring budget—these bowls are a satisfying way to fuel up mid day or for the evening meal. Fast, budget friendly and healthy, what’s not to love?!

Mediterranean: $1.25 2 parts brown rice, 1 part cooked lentils, 1 part steamed spinach-tossed with lemon juice and fresh garlicà topped with steam sautéed caramelized onions, cracked black pepper and lots of lemon

Mediterranean 2: (shrimp $3.36, tofu $1.93) 2 parts brown rice, 1 part kidney beans, 1 part roasted eggplant, 1 part kale + 3oz shrimp or 3oz grilled tofuà top with tahini miso dressing  

Italian: $2.63 2 parts whole wheat pasta, 1 part cooked cannellini beans, 1 part wilted spinach, 1 part steam sautéed zucchini and tomatoesà top with a splash of balsamic and a sprinkle of nutritional yeast or tomato herb dressing

Italian 2: (salmon$4.69, tofu $3.08) 2 parts whole wheat pasta, 1 part white beans, 1 part spinach, 1 part zucchini, 1 part tomatoes + 3oz salmon or 3oz grilled tofuà dressed with no oil balsamic vinaigrette   

Moroccan: $2.34 2 parts cooked whole wheat couscous, 1 part cooked garbanzo beans (chickpeas), 1 part steamed collard greens and carrotsà topped with roasted eggplant, a dash of cinnamon, cayenne or fresh minced chili, and lemon

Moroccan 2: (Veggie $2.48, salmon $4.54) 2 parts quinoa, 1 part chick peas, 1 part carrot, 1 part broccoli top with avocado garnish + salmon

All American: $1.94 2 parts wheat berries / or buckwheat, 1 part cooked black eyed peas, 1 part cooked (or fresh) shredded red cabbage and tomatoesà topped with flat leaf parsley, nutritional yeast (optional) and Bragg’s liquid aminos

The Southwestern: $2.18 2 parts roasted cubed sweet potatoes, 1 part cooked black beans, 1 part steamed kale, one part steam sautéed bell peppers and onionsà topped with chilies (to taste), garlic and cilantro

The Southwestern 2: $3.49 2 parts roasted sweet potatoes, 1 part black beans, 1 part steamed kale, 1 part red peppers + Chickenà topped with chilies (to taste), garlic and cilantro and avocado ranch dressing

Samurai: $2.63 2 parts quinoa, 1 part shelled edamame, 1 part steamed bok choy, carrot and broccolià topped with fresh ginger, garlic and tamari or orange peanut dressing

Zen: $3.28 2 parts quinoa, 1 part peas, 1part mushrooms, 1 part red beans, 1 part spinach + 3oz grilled tofu à topped with miso ginger dressing

Soba: $2.79 2 parts soba noodles,1 part steamed bok choy, 1 part shredded red cabbage,1 part pea shoots, 1 part shredded carrots, 1 part cucumberà serve with miso ginger dressing

Delhi express: $3.76  2 parts brown rice, 1 part roasted eggplant,1 part spinach, 1 part carrots + 3oz grilled shrimp Serve with curry powder, Bragg’s and cilantro, or your favorite chutney  

 Top any bowl with a lean protein option a few times a week

Add chicken breast: $1.31 

Add wild shrimp: $1.87

Add Wild salmon: $2.06

Dressings and Sauces: top your bowl with some big flavor

 Tahini Miso Dressing

1/4  cup water, plus more to taste

1 tablespoon mellow (light) miso

1/3 cup tahini

1 clove garlic, finely chopped

1 teaspoon grated orange zest

1 teaspoon lemon juice

1 tablespoon finely chopped parsley

In a medium bowl, whisk together all ingredients. For a thinner sauce, add more water. Cover and chill until ready to serve.

No-Oil Balsamic Dressing

2 cups boiling water

3 tablespoons packed chopped pitted dates

1 cup balsamic vinegar

3 tablespoons reduced sodium tamari or soy sauce

2 tablespoons Dijon mustard

3 tablespoons nutritional yeast

1 tablespoon onion powder

1 clove garlic, minced

Pour water over dates in a medium heatproof bowl and set aside to let soak until soft, about 15 minutes. Reserve 1/4 cup of the soaking liquid and then drain dates and transfer to a blender. Add reserved water, vinegar, tamari, Dijon, yeast, onion powder and garlic and purée until smooth.

Orange Peanut Dressing and Dip

½ cup orange juice

¼ cup rice vinegar

2 tablespoons peanut butter

2 tablespoons raw cashew butter or almond butter

1 teaspoon liquid aminos

¼-inch piece fresh ginger, peeled

¼ clove garlic

Blend all ingredients in a high-powered blender until smooth.

Avocado Ranch

1 ½  cups plain almond milk, or other dairy free alternative

1 avocado

2 T nutritional yeast

2 cloves of garlic

2 T onion powder

½ t chipotle powder

Black pepper

Sea salt to taste

3 T chives

In blender, blend all ingredients until smooth except the chives. Whisk in chives, and serve.

Miso Ginger Dressing

2 c orange juice

2 whole orange peeled

1 c white miso

½ c rice vinegar

3 T ginger

4 cloves garlic

Sea salt to taste

In high speed blender, blend all ingredients until smooth. Will keep for 1 week in fridge.

Tomato Herb Dressing (NO OIL)

1 tomato, peeled and most of the seeds removed. 1/4 cup onion, chopped

1/8 cup fresh lemon juice

1/8 herbal vinegar or rice wine vinegar

1 small clove garlic

1 tablespoon fresh basil, chopped

1/8 teaspoon dry mustard

2 teaspoons sea salt

Several grates freshly ground black pepper

Simply blend all the ingredients in a blender until almost smooth.

Condiments: fast simple additions to ramp up the flavor without a sauce or dressing