Grain bowls are another great way to make meals simple! They begin with a nutritious whole grain and include a variety of other foods and flavors. 

When planning a grain bowl, include foods that are:

• full of nutrients 
• limited in added sugars, saturated fat, and sodium
• from at least 3 food groups; always include a veggie or fruit

The amounts below make two grain bowls. Make more or less using the same proportions. 

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Make sure the ingredients in green are on your WIC food list.

Caution: Whole nuts, seeds, and dried fruit are choking hazards and should not be given to children under 4. Finely minced is okay to give.

Health EKitchen

Simple Vinaigrette: 
Ingredients:                                        
3 tablespoons oil                                          
2 tablespoons vinegar
1 teaspoon salt
1/4 teaspoon pepper
Directions: In a small bowl or jar, mix well.

DIRECTIONS: 

1. Cook grains according to the package instructions.
2. While grains are cooking, wash and cut up your fruits and vegetables.
   --> If using canned or thawed frozen vegetables, defrost and drain them well.
   --> If using raw fruits and vegetables, cut into small, bite-sized pieces or thin slices.
   --> Steam veggies, if necessary, to soften.
3. Prepare sauces. If you have leftovers, use as a sauce for stir-fry or salad dressing.
4. In a medium bowl, layer grains on the bottom and top with fruits, vegetables, and protein food.
5. Drizzle sauce and add toppings.

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Tips

Want to get your kids to help? Grain bowls can be made any way you like. Have kids help make their own bowl from a few different ingredients.

Interested in batch cooking? Use the same grains more than once, in different ways. Cook a large batch of rice or pasta, and use it in multiple meals. You can also eat bowls cold or hot – try hot pasta one night, then a cold noodle salad the next day.

Looking to save money? Grain bowls are the perfect leftover lunch. Most grains are affordable, and a bulk package of rice or lentils will last a while in your pantry.

Still have leftover ingredients? Make a grain bowl of savory ingredients and add warmed vegetable broth for a quick and delicious soup!