These can save the day! Just gather a selection of your favorite ingredients and toss them together for a one-bowl meal. Read on for the essential elements of a simple recipe-free meal, then say “HELLO!” to nights of easy-peasy dinners and extra time on your hands! (We have to thank Meghan Telpner, author and graduate of the Academy of Culinary Nutrition, for this information. She’s brilliant—see www.fun.meghantelpner.com!)

ESSENTIAL: GOOD PROTEIN SOURCE. Protein will help you feel satiated, balance blood sugar and keep you feeling fuller longer. For a meatless option, try chickpeas, lentils, mung beans, almonds, cashews, sunflower seeds, baked tofu, or crumbled bits of your favorite cooked veggie burger.

ESSENTIAL: NOURISHING, ANTI-INFLAMMATORY FAT. We’re talking ghee, coconut oil, extra virgin olive oil, flax oil, or hemp oil. These add flavor along with many healing benefits for the brain, joints, skin, muscle, tissues, and cells. A nourishing fat, like protein, will keep blood sugar levels even and prevent mindless snacking later on.

ESSENTIAL: LOTS OF DARK, LEAFY GREENS. Packed with anti-oxidants that prevent cell damage, as well as B vitamins, fiver, iron, and calcium, they’re also rich in chlorophyll (aka the “blood of plants”). Chlorophyll helps nourish red blood cells, cleanse and detoxify, and also helps prevent cancers. Any dark leafy green will do, so pick your favorite, or mix and match. Depending on the time of year, you can have them raw or lightly steamed. Both work well.

ESSENTAIL: DELICIOUS SAUCES. Choose your favorite or consider these:

• Basil or kale pesto


• Tahini + garlic + lemon + salt


• Almond butter + ginger + pure maple syrup + tamari + garlic


• Avocado + cumin + lime + red pepper flakes


• Lemon + extra virgin olive oil (or flax oil) + chopped herbs


• Coconut cream + curry powder + salt


• Tepanade


• Hummus (with a little extra water to make it pourable)

ESSENTIAL: SEASONAL VEGETABLES. Roast winter veggies, garlic and onions for a recipe-free bowl during the fall and winter; add asparagus, tomatoes, bell peppers, eggplant, zucchini, fresh fruit for a satisfying bowl during the spring and summer. Seasonal veggies not only provide excellent nutritive properties, they also offer fiber, and ultra-fresh flavor.

ESSENTIAL: TEXTURE MIXES. Pair fresh vegetables with cooked veggies, combine crisp greens and crunch toasted seeds and croutons, toss fresh herbs into your vinaigrette, spiralize your vegetables for added texture and flair, and toss in cubes of velvety avocado.

ESSENTIAL: GRAINS OR PSEUDO GRAINS. A cooked grain adds texture, fiber, protein, and energy-boosting B vitamins. Try quinoa, buckwheat, brown rice, wild rice, millet, or oats. It’s also tasty to sprinkle on some raw toasted buckwheat for a delicious crunch. This said, if you don’t eat grains, all of the ESSENTIALS above will create a full and satisfying meal. Omitting grains isn’t a deal-breaker.

While these are called one-bowl meals, they can also be called “power bowls” because they are so nutrient dense. I’d conclude with a recipe, but that would be counter-productive—the whole point, after all, is a simple and RECIPE-FREE meal you can throw together with what YOU have on hand. Give it a try and enjoy the extra time this meal-making approach gives you!