A Practically Perfect Meal That’s Satisfying and Fast

You hear a lot about “bowls” these days—one-dish meals that usually include a grain, bean, or other protein, along with cooked and/or raw veggies.

I love bowls because, when done well, they’re a practically perfect meal that’s satisfying and fast (not to mention deliciously simple and healthy).

And if you’d like to keep your diet high raw for a while, you can even make bowls that are all raw!

Of course, an all-raw bowl can be very light. So if you want to ensure you’re making a meal that will keep you satisfied for several hours, the key is to add one or two sauces or dips to the bowl that make it hearty.

For example, let’s say you’re making a raw taco salad bowl (which I always enjoy!). You might include:

  • Chopped romaine lettuce
  • Chopped red bell pepper
  • Chopped cilantro
  • Shredded green cabbage
  • A few sliced olives

And then you’d add some guacamole, salsa, and possibly a dollop of cashew sour cream.

Talk about simple, nutritious, and satisfying!

Another one of my favorite all-raw bowls is a…

Zucchini Pasta Bowl

To make it, you just combine:

  • Zucchini noodles
  • Chopped romaine lettuce
  • Shredded carrots
  • Sliced cucumber
  • Pesto or raw marinara sauce (recipe below)

Then top it with cashew sour cream (recipe below)

Raw Marinara Sauce

Yield: 1 cup, 3 servings


  • 1 large ripe tomato, chopped (about 1⁄2 cup)
  • 1⁄2 cup sun-dried tomatoes, soaked in water for 2 hours
  • 1⁄2 red bell pepper, chopped (about 1⁄2 cup)
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon minced fresh basil, or 1 teaspoon dried
  • 1 teaspoon dried oregano
  • 1 clove garlic, crushed
  • 1⁄4 teaspoon salt
  • Dash black pepper (optional)
  • Dash cayenne

Put all the ingredients in a food processor fitted with the S blade and process until smooth. Stop occasionally to scrape down the sides of the bowl with a rubber spatula. Stored in a sealed container in the refrigerator, Marinara Sauce will keep for three days.

Cashew Sour Cream

Yield: 1 cup, 4 servings


  • 1 cup soaked raw cashews
  • 1/2 cup water
  • 2 tablespoons freshly squeezed lemon juice
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon salt

Put the cashews, water, lemon juice, garlic powder, onion powder, and salt in a blender and process until smooth. Stop occasionally to scrape down the blender jar with a rubber spatula. Stored in a sealed container in the refrigerator, Cashew Sour Cream will keep for 5 days.

I especially love how one-dish meals like these can be so simple but offer tastes that provide so much pleasure.

I’ve been thinking a lot lately about the pleasure aspect of food, and I’ll write you again next week with some of my latest thoughts about how we can keep foods healthy and still get maximum pleasure from them.

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