RICE BOWLS for health!

A new year, a new leaf, a new everything! Well, not exactly… I’m bringing back my rice bowls.  My go-to in my Masters Degree program. Quick, super healthy and cheap!  The building block is brown rice.  Add some veggies (roasted preferably), a protein and some healthy fats.  This is so easy and delicious, you’ll thank me later.


  • 1 Cup Brown rice, cooked according to package
  • 1-2 Heads of Broccoli (or any veg) cut into florets
  • 1 Bunch of Kale or any cruciferous green. washed & torn into large pieces (Stems are good here)
  • A (poached, fried or boiled) Egg or two
  • Cheddar Cheese, shredded
  • 1/2 Avocado, sliced
  • Two Garlic Cloves, smashed
  • Salt, Pepper, Red Chili Flakes, Olive Oil,


  • Heat oven to 425 °F
  • Throw broccoli onto a baking sheet, smother with olive oil, S/P and red chili flakes – cook until knife done (still has a bite – about 15/20 minutes)

In a Sauce pan:

  • Heat a glug of Olive Oil, two smashed garlic cloves until fragrant
  • Add freshly washed Kale and cook on Medium for 5 minutes, turning leaves around, then down to low with lid on to simmer about 10 minutes total


This step is up to you! I like:

Bottom -> Top

  • Rice
  • Avocado
  • Cheese
  • Veg
  • Egg

To Serve: Drizzle Olive oil, S&P



6 thoughts on “RICE BOWLS for health!

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