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They go by many names: “power bowls,” “grain bowls” . . . even the enlightened-sounding “Buddha bowls.” But no matter what they’re dubbed, we’ve concluded that they’re the ultimate healthy comfort food. What are they, exactly? Picture a mix of whole grains, like warm quinoa or wild rice, tossed with greens, such as shredded kale or organic arugula. Add in more veggies, such as roasted corn and peppers and fresh tomatoes. Next is the protein—think roasted chicken, or tofu, black beans, or a dollop of goat cheese and a sprinkling of sunflower seeds. Then it’s all tossed with a flavor-packed sauce or a splash of dressing, like pesto vinaigrette.
Tracking a Tasty Trend
As many as two-thirds of grocery shoppers are looking for foods with fewer and simpler ingredients, according to market research firm Packaged Facts. “For the most part, grain bowls—even frozen ones—deliver on this front. The ones in our tests contained simple, recognizable ingredients, such as whole grains, vegetables, protein, and seasonings,” Klosz says. Several bowls were labeled vegan, meaning they contain no animal products whatsoever, and others were labeled organic, gluten-free, or non-GMO.
Bowl meals make it easy to get healthful foods into your diet. Whole grains, usually the base of bowl meals, have long been linked to improved heart health and decreased risk of diabetes. Newer research finds that subbing whole grains for refined ones, such as white rice or white bread, may help people manage their weight. This is achieved by speeding up metabolism and decreasing the number of calories the body holds on to during digestion—by as much as 100 calories per day, according to a Tufts University study published in the American Journal of Clinical Nutrition.
Getting enough vegetables in one’s diet is a struggle for many consumers. “Many of these meals contained a serving of veggies—in many cases, different types than the typical broccoli—and every serving counts,” Keating says. In an analysis of 95 studies on the health benefits of fruit and vegetables published in the International Journal of Epidemiology, the biggest reduction in the risk of heart disease and stroke came from eating about 28 ounces of fruit and vegetables per day. But smaller amounts were protective, too: For every 7 ounces of produce eaten daily—equal to about a cup of cherry tomatoes and a large…