Grain bowls have become a go‑to option for anyone looking for heart healthy recipes that are both satisfying and full of flavor. When built thoughtfully, grain bowl recipes offer a balance of whole grains, lean protein, vegetables, and heart‑healthy fats that support cardiovascular wellness while keeping meals exciting and customizable.
Recently, the Thomas Cuisine team joined MedWatch Today to demonstrate how heart‑healthy grain bowls can be an approachable and delicious option for everyday eating. During the segment, Christie Tayar, MS, RD and Chef Rafa Hernandez showcased two nourishing grain bowl recipes that highlight REAL Food ingredients, smart flavor combinations, and practical nutrition principles.
Below are the two grain bowl recipes featured in the MedWatch Today demo.
Citrus‑Marinated Salmon Grain Bowl
A Heart‑Healthy Grain Bowl Recipe with Omega‑3s
This heart‑healthy grain bowl pairs whole grains with omega‑3 rich salmon and a variety of colorful vegetables. The combination supports heart health while delivering vibrant flavor and texture.
Ingredients (Serves 4)
Brown Rice
- 1 cup brown rice, uncooked
- 2 cups water or vegetable stock
- ½ teaspoon kosher salt
Citrus‑Marinated Salmon
- 4 salmon fillets (5–6 oz each)
- Zest of 1 orange
- Zest of 1 lemon
- 2 tablespoons orange juice
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 teaspoon honey
- 1 garlic clove, finely grated
- Kosher salt and black pepper
Roasted Vegetables
- 2 medium sweet potatoes, peeled and diced
- 2 medium beets, peeled and diced
- Olive oil, kosher salt, and black pepper
Additional Vegetables
- 2 medium carrots, peeled into ribbons
- 4 cups chopped kale, Swiss chard, or rainbow chard
- 1 teaspoon olive oil
How to Prepare
- Cook brown rice according to package instructions until tender.
- Whisk citrus zest, juices, olive oil, honey, garlic, salt, and pepper. Marinate salmon for 15 to 20 minutes.
- Roast sweet potatoes and beets at 400°F until fork‑tender.
- Lightly sauté leafy greens until just wilted.
- Pan‑sear salmon until cooked through and flaky.
How to Assemble
Start with brown rice, then layer salmon, roasted sweet potatoes, roasted beets, carrot ribbons, and sautéed greens.
Chicken Shawarma Farro Bowl with Tzatziki
A Flavor‑Forward, Heart‑Conscious Grain Bowl Recipe
This Mediterranean‑inspired bowl uses farro, warm spices, and fresh vegetables to create a balanced, heart healthy grain bowl recipe that delivers bold flavor without relying on heavy sauces.
Ingredients (Serves 4)
Farro
- 1 cup dry farro
- 3 cups water or light chicken stock
- ½ teaspoon kosher salt
Chicken Shawarma
- 1½ pounds boneless, skinless chicken thighs
- Olive oil
- Ground cumin, coriander, smoked paprika, turmeric, cinnamon
- Garlic powder, kosher salt, black pepper
- Juice of ½ lemon
Roasted Chickpeas
- 1 can chickpeas, drained and rinsed
- Olive oil and kosher salt
Vegetables
- Bell peppers, thinly sliced
- Red onion, thinly sliced
- English cucumber, diced
- Cherry tomatoes, halved
Tzatziki
- Plain Greek yogurt
- Grated cucumber
- Olive oil, lemon juice
- Garlic and fresh herbs
How to Prepare
- Cook farro until tender and fluffy.
- Marinate chicken with olive oil, spices, and lemon juice.
- Cook chicken until lightly charred and fully cooked, then slice.
- Roast chickpeas until lightly crisp.
- Sauté peppers and onion until softened.
- Mix all tzatziki ingredients until smooth and well‑seasoned.
How to Assemble
Layer farro with sliced chicken, roasted chickpeas, sautéed vegetables, fresh cucumber and tomatoes, and finish with tzatziki.
Why Grain Bowl Recipes Support Heart Health
Grain bowls are a flexible way to incorporate:
- Whole grains rich in fiber
- Lean proteins
- Colorful vegetables
- Heart‑healthy fats like olive oil and fish
Together, these elements create heart healthy recipes that support balanced nutrition while offering endless flavor combinations.
Watch the MedWatch Today Demo
To see Christie and Chef Rafa walk through these heart‑healthy grain bowl recipes and explain how they support cardiovascular wellness, watch the full MedWatch Today segment below.
Watch the full demo:
