Grilled Pineapple Power Bowl

What is a Power Bowl?

Power bowls are nutritious, delicious, all-in-one-bowl meals. They’re typically loaded with colorful fresh vegetables, grains and proteins. They’re also called Buddha bowls, grain bowls, hippie bowls, nourish bowls or macro bowls.

They come in endless variations depending on what’s in season and what you have on hand. They usually have 5 key types of ingredients:

1. WHOLE GRAINS – STARCH

Don’t be scared off by the word starch. Whole grains provide long lasting energy and keep us feeling full and satisfied. They’re also packed with nutrients like protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). They turn a regular salad into a POWER bowl.

Add about 1/2 cup cooked whole grains/per person in power bowls.

PRO TIP: For maximum nutrients, reach for whole grains like quinoa, brown/red rice, wheat, freekeh, bulgur, etc. instead of white rice. Yes, they take longer to cook, but you can make double batches and freeze them for instant meals. Read more about Selecting, Cooking and Freezing Whole Grains.

2. VEGETABLES

Power bowls must have a variety of vegetables – it’s the law! Which veggies and how you prepare those veggies is totally up to you – they can be any combination of fresh, grilled, roasted, cooked or pickled. Choose based on texture (crisp, soft, crunchy, cool, warm, etc.), what’s in season, what’s in your fridge and/or colour. Go for a monochrome look (all green veggies) or build a rainbow. Veggies are what make power bowls beautiful and appealing.

Vegetables should make up at least half your bowl.

PRO TIP: Pick your favourite lettuce or leafy greens. Although, not every power bowl needs lettuce, spinach or kale!

3. PROTEIN

Whether you choose animal or plant based proteins for your power bowls, protein is a must have. It’s another ingredient that puts POWER into these bowls and fuels us long after we’re finished eating.

Add 1/2 to 3/4 cup protein to each bowl.

Don’t limit yourself to one protein source – mix and match. Consider beans, lentils, chickpeas (roasted chickpeas are one of my faves), nuts, seeds, tofu, tempeh, edamame, eggs, fish, seafood, chicken or meat. (Oh and remember, whole grains are a source of protein too!)

PRO TIP: Prepare and freeze protein sources in convenient serving sizes so they’re ready to go. This includes any leftover beans – they freeze perfectly.

4. TOPPINGS

Toppings add interest, variety and texture to your bowls. I change the toppings based on what’s in season, what’s in my fridge, the theme of my power bowl and what texture or flavour may be missing from the rest of the ingredients.

For example feta cheese adds smooth texture and a salty bite. Toasted almonds or pumpkin seeds add crunch and a toasty flavour (not to mention they add to the protein and nutrient content). Mint, cilantro or dill add a splash of colour but also add to the overall theme. Dried fruit like apricots, cranberries or raisins add a touch of sweet while fresh sprouts add crisp refreshing texture. Here are some of my favourite toppings:

5. DRESSING

The dressing is the finishing touch – like jewelry to an outfit. A tasty little sauce that coordinates well with the rest of the bowl. For me, the dressing really makes or breaks a salad or power bowl.

I love making my own dressings to match the theme of the power bowl I’m making. Think beyond standard salad dressings and use interesting ingredients like hummus, avocado, tahini, BBQ sauce, pickle juice, curry paste, jam, nut butter, etc. Of course, regular store bought dressings will work – but for extra wow check out some of these creamy dressing ideas (dairy and oil free ideas included).

PRO TIP: Let people dress their own power bowl. That way, they control the amount of dressing AND you can put any leftovers in the fridge so they’ll be fresh and tasty for the next bowl.

How to Make this Pineapple Power Bowl Vegetarian or Vegan

Power bowls are ideal for any food preferences because they’re endlessly customizable. For vegan or vegetarian friendly power bowls choose your protein, toppings and dressing with that in mind.

If your new to vegan or vegetarian eating or you’re making this for friends, pay extra attention to any sauces or dressings you use. For example, this grilled pineapple bowl uses mayonnaise (contains eggs) so would not be suitable for vegans. It’s always a good idea to read the ingredient list on things like BBQ sauce or curry paste too – you never know when something like fish sauce is added. Luckily, grocery stores are stocking more vegan options, so look for a vegan mayonnaise or choose another dressing from my creamy salad dressing list.

How to Assemble a Grain Bowl

Grain bowls are great for DIY assembly. Prep all the ingredients and place them on a platter or individual bowls so your guests can assemble their own. Just like a taco bar. Perfect for kids or when you have new friends over and you’re not sure what their food preferences and you don’t want to make a big deal about. Just have options and let people pick and choose.

If it’s just my hubby and I, I’ll assemble the bowls (often plates) in the kitchen and serve them ready to go with the dressing a few extra toppings (eg. hot sauce, cheese, or cilantro) on the side.

Rarely would I serve a grain bowl pre-tossed in a large salad bowl.

How to Grill the Pineapple

The star of this particular power bowl it the pineapple. It adds a sweet flavour and juicy texture that sets the Hawaiian or Polynesian theme for this combination.

Grilling pineapple is super easy. Check out this article and video on How to Grill Pineapple.

Time Saving Tips

There’s nothing difficult about making this power bowl. But to save time, here are a few pointers.

• Grilling pineapple is a tasty bonus, but you could use canned or sliced pineapple without grilling.
• Use a coleslaw blend to go with your pineapple.
• Double the grains and freeze them in convenient portion sizes.
• Chop twice or three times as many veggies you need for one meal. Once they’re chopped and ready to use, they’re easy to use in other salads, meals or even to top sandwiches.
• Use protein leftovers that you may have in your fridge – chicken, pork, ham, fish, shrimp, steak, cheese, tofu?
• Double the dressing, it’ll last for a week or more and it’ll encourage you to have another salad.

Recipe for Grilled Pineapple Grain Bowl

Print Recipe

5 from 1 vote

Grilled Pineapple Power Bowl

Power up with this gorgeous and delicious whole grain, protein rich salad. The grilled pineapple adds an irresistible tropical flavour that can be paired with plant or animal based protein and is delicious with the BBQ dressing.

Prep : 20 minutes mins

Cook : 20 minutes mins

Total Time: 40 minutes mins

Servings: 6

Author: Getty Stewart

Ingredients

• 6 cups leafy greens chopped
• 2 cups cooked & cooled whole grains
• 2 cups grilled pineapple diced
• 2 cups shelled edamame beans
• 2 cups chicken, shrimp, ham, roasted pork (optional) cooked
• 1 1/2 cups red/white cabbage shredded
• 1 1/2 cups carrots shredded
• 1 1/2 cups sweet peppers diced
• 1 cup toasted almonds
• 3 green onions chopped
• 3/4 cup cilantro chopped

Dressing

• 1/2 cup mayonnaise
• 1/4 cup BBQ sauce
• 1 Tbsp lime juice
• 1 tsp hot sauce optional

Instructions

• To prepare frozen edamame beans, place frozen beans in microwave safe bowl and add 2 tablespoons water. Heat at 1 minute intervals for 2-4 minutes, stirring between each. Drain water and rinse with cold water to cool.
• To prepare dressing combine all ingredients in a small bowl and whisk until well combined. Taste and adjust seasoning as desired. If needed add water to thin dressing.
• To assemble, arrange in order listed on a large platter or individual serving bowls. Serve dressing on the side.
• Store undressed leftovers in the fridge for up to 3 days.
• Store extra dressing for up to a week or freeze for extended storage.

Video

Notes

Whole Grains – try red or brown rice, wheatberries, bulgur, quinoa, farro, freekeh, whole wheat couscous, barley or buckwheat groats.

Nutrition facts for power bowl without chicken.

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Nutrition Facts (per serving)

Calories: 643kcal | Carbohydrates: 86g | Protein: 20g | Fat: 28g | Sodium: 332mg | Fiber: 21g | Sugar: 23g | Iron: 5mg

Course: Main Course

Cuisine: American

Keyword: buddha bowl, edamame, grilled pineapple, power bowl, protein bowl, salad bowl

More Power Bowl/Grain Salads

If you’re interested in more whole grain salads, here are some others on this website. You can easily switch the whole grain in any of these recipes. For gluten free options consider hulled oats, quinoa or buckwheat. Go here for whole grain options and cooking instructions.

• Strawberry & Basil Salad with Soba Noodles
• Saskatoon Wheat Berry Salad
• Kale Butternut Squash and Farro Salad
• Wheat berry Salad with Chickpeas, Feta and Greek Dressing
• Barley Tabbouleh
• Southwestern Black Bean and Quinoa Salad
• Thai Power Bowl with Almond Butter Dressing

What is Freekeh?

Freekeh (free-ka) is a type of cracked wheat. It is harvested when the kernels are still green then it is roasted and rolled. It is NOT gluten free. Because it’s cracked, it cooks in about 30 minutes. When cooked, it looses it’s green tinge and looks more off-white. It has a chewy, brown rice like texture and a nutty toasted flavour. It offers three times more fibre than brown rice.

You’ll find it in the specialty grain aisle of large grocery stores – often in the organic or vegetarian section.