Balance Bowls

This recipe is great due to its versatility--substitute any veggies in the fridge and mix up the protein to keep it interesting. It’s nice to pair at least one roasted vegetable with the the  raw vegetables for different textures. This dish can be served hot, cold or at room temperature. If you cook anything in advance, cool and chill it or use it within 2 hours of cooking. Allow children to help determine their toppings. For adults, top with a favourite sauce like peanut or a miso tahini sauce. By using whole grains, protein foods and plenty of vegetables, these bowls are balanced according to Canada’s Food Guide.

10 child-size portions
Preparation Time
10 minutes
Cooking Time
Common Allergens
egg or soy (depending on protein choice)
Equipment List
Baking sheet
Medium pot
Cutting board
medium sweet potatoes, peeled & chopped into 1-inch cubes (or cauliflower)
2 tsp
olive oil
1.5 cups
quinoa or brown rice
beet, peeled & grated
carrots, peeled & grated
2 cups
spinach, chopped finely
2 cups
cooked protein e.g. boiled eggs, baked or smoked tofu or tempeh
To taste
salt, pepper, cinnamon, cajun seasoning

1. Preheat oven to 375°F. Toss sweet potatoes or cauliflower with oil and desired spices and spread in one layer on a baking sheet. Bake in oven for 30-40 minutes until tender and lightly browned, stirring occasionally. 
2. Meanwhile, in a medium-sized pot, cook brown rice or quinoa according to package directions. Set aside once when done with a clean tea towel between the pot and the lid to absorb the steam. Let cool 10 minutes. 
3. Ideally, allow children to help determine what goes into their bowl, layering a scoop of grains topped with protein and veggies for a balanced bowl.

Source: Nicole Fetterly, RD


NoteChildcare facilities with 8+ children should check with their Licensing Officer about what is needed to serve food

Balance bowl
Balance Bowls