bowls are a one-stop shop; this bowl is full of exotic
flavor, nutrition and comfort.
Nutritionist and Costco member Victoria
Shanta Retelny says dragon bowls are nutritious
from the ground up. Not only are vegetables a
no-brainer, but “whole grains are robust in iron,
magnesium and fiber,” she says. “Plus there are
a plethora of gluten-free choices such as quinoa,
amaranth or organic brown rice, so you can pick
what you prefer and enjoy.”
As for the lean protein, if you opt for tofu,
seiten (a wheat gluten product) or tempeh (a
fermented soybean product), for example, you’re
choosing plant-based proteins that rival red
meat in the protein they offer and are also lower
in fat and perfect for anyone avoiding red meat,
according to Retelny.
Prep before building your bowl
Although dragon bowls are low-tech assembled meals, pre-cooking grains and roasting
vegetables ahead of time is a boon. Retelny advises
you to be on the lookout for quick-cooking grains.
Soak dry beans the night before so they cook
faster. Ditto for premade marinated baked tofu or
chicken or roasted vegetables. That way you can
create a fast meal that is vitamin-packed, palate
spin on a
FOR YOUR TABLE
BY MARCY GOLDMAN
DRAGON BOWLS are a satisfying mainstay of
vegan and vegetarian cuisine that even meat-and-potato eaters are adapting and embracing.
A dragon bowl is a tasty, all-in-one-meal
packed with healthy, diverse, colorful foods,
both raw and cooked. The final touch is a generous drizzle of an addictive dressing that features warmly perfumed Asian overtones: Thai,
Japanese, Chinese, Vietnamese or a heady fusion.
But ginger, soy, garlic and a kiss of Sriracha heat,
plus ingredients such as tamari, tahini, nutritive
yeast or wasabi, are a given. There is no definitive
information on its nomenclature, but they’ve also
been referred to as super bowls (as in superfoods),
Buddha bowls and the like.
A typical dragon bowl places emphasis on
fresh greens such as raw kale, spring mix, baby
spinach, and raw (or roasted) vegetables such as
carrots, sprouts and beets, along with lean protein such as tofu or chicken. Nutritionally rich,
fiber-packed grains, beans or brown rice add
heft. Toppings (typically seeds and nuts) finish
the bowl nicely.
A bowl of health
With so many people looking for “good food
made fast” versus low-nutrition fast food, dragon
Look for fresh and prepared
ingredients to make your
perfect dragon bowl at your
local Costco warehouse.
How to tame your dragon bowl
© CARRAGH / SHUTTERSTOCK