Grain Bowls | Struggle Meals

Grains turn to gains! High in protein, affordable in price, Frankie is cookin' up 3 grain bowls!
Tuna Salad Grain Bowl
Ingredients
For the tuna salad bowl:
• ½ cup quinoa
• 1 cup water
• 1 teaspoon kosher salt
• 1 (5 ounces) can albacore tuna in water, drained
• 1 ripe avocado, divided
• 1 tablespoon mayo
• ½ teaspoon kosher salt
• ¼ teaspoon black pepper
For the dressing:
• 3 tablespoons mayonnaise
• 1 tablespoon miso
• 1 tablespoon rice wine vinegar
• 1 tablespoon soy sauce
• ¼ cup canola oil
For the vegetables:
• 1 ½ cups green cabbage, shredded
• 2 carrots, grated
• ½ bunch radish, cut into matchsticks
• 3 scallions
Steps
1. Make the quinoa and tuna - In a saucepan on medium heat, add quinoa. Continuously stir until it begins to toast and smell nutty, about 5 minutes. Add the water and salt, then bring to a slow simmer. Cover and cook until water is absorbed about 30 minutes. Allow to cool.
2. In a bowl, add tuna, half avocado, mayo, salt, and pepper. Mix, but keep slightly chunky. Set aside.
3. Make the dressing and salad - In a small bowl, whisk mayonnaise, miso, vinegar, soy sauce, rice vinegar, and oil.
4. In a large bowl, add cabbage, carrots, scallions, and radishes. Toss about ¾ of dressing in salad and mix together to combine.
5. To assemble - In a new bowl, add half of the quinoa, half the dressed salad, and tuna salad. 6. Top with slices of half an avocado. Drizzle remaining dressing, and enjoy.
Greek Salad Grain Bowl with Chicken
Ingredients
For the farro:
• 1 cup farro
• 2 cups water
• 1 tablespoon butter
• 1 teaspoon salt
• Olive oil, for cooking
For the dressing:
• 1 head garlic
• 1 tablespoon balsamic vinegar
• 3 tablespoons extra virgin oil
• 1 teaspoon kosher salt
• ½ teaspoon black pepper
• 3 tablespoons plain yogurt
For the bowl:
• 2 cups arugula
• 1 English cucumber, ribbons (recommend vegetable peeler for ribbons)
• 1 cup cherry tomatoes, sliced
• 1 cup chicken, cooked and shredded
Steps
1. Make the bowl - Preheat oven to 425.
2. In a saucepan, add farro, water, butter, and salt. Bring to a boil. Reduce heat to low, cover and simmer for up to 40 minutes, until grains are tender and have absorbed all of the liquid. Allow to cool completely.
3. Cut off top of garlic head. Place in foil, drizzle a little olive oil and salt. Wrap in foil. Roast until tender, about 25 to 40 minutes. Keep an eye on it as it cooks. Let cool slightly.
4. Make the dressing - In a small bowl, squeeze cooked garlic out of skins. Using a fork, mash into a paste. Stir in yogurt, balsamic vinegar, oil, salt, and pepper. If sauce is too thick, add water, until it is pourable.
5. To assemble - In a bowl, add farro followed by arugula, cucumber ribbons, cherry tomatoes, and chicken. Drizzle dressing over entire bowl.
Green Goddess Bowl
Ingredients
For the grain:
• 1 ½ cups barley
• 2 ½ cups water
• 1 tablespoon butter
• 1 teaspoon kosher salt
For the green goddess gremolata:
• 1 cup packed fresh parsley
• ½ cup packed fresh mint
• 3 garlic cloves, minced
• 2 scallions
• Zest and juice of 1 lemon
• 1 teaspoon kosher salt
• ½ teaspoon chili flakes
• 2 tablespoons extra virgin olive oil
• 3 tablespoons plain Greek yogurt
For the vegetables:
• 1 large red onion, quartered
• 1 large sweet potato, cut into 1-inch cubes
• ½ pound Brussels sprouts, trimmed and cut in half
• 1 (15 ounces) can chickpeas, drained and rinsed
• 3 tablespoons extra virgin olive oil
• 1 teaspoon kosher salt
• 1 teaspoon garlic powder
• 1 teaspoon cumin
• ½ teaspoon pepper
• ½ cup pumpkin seeds, toasted
Steps
1. Make the grain - Preheat oven to 425 degrees.
2. In a saucepan, bring barley, water, salt, and butter to a boil. Reduce heat to a simmer. Cook covered until tender and most of the liquid has been absorbed, about 40 to 50 minutes.
3. Make the vegetables - On a sheet tray, add all vegetables in their own sections. Drizzle with oil and sprinkle with salt, garlic powder, cumin, and pepper. Mix seasoning on vegetables.
4. Roast for 30 to 35 minutes, until vegetables are tender.
5. Make the sauce - On a cutting board, place the scallions, fresh parsley, and fresh mint and pack them together and add a sprinkle of salt. Then start chopping so the herbs are finely chopped for the sauce.
6. In a small bowl, add the chopped herbs, yogurt, olive oil, lemon zest and juice, and a pinch of salt. Mix well. Place in refrigerator until ready to use.
7. To assemble - In a bowl, add barley, then roasted vegetables, and green goddess gremolata dressing. Top it off with toasted pumpkin seeds. Enjoy!
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[@Melissandrel]

I mean, is there ever going to be a struggle meal episode I don't love ? I don't think so. Well done again.

[@FrankieCooks]

thank you

[@user-xd6nc6rg7b]

The point of the video was the grain/veggie/protein/sauce formula. If these ingredients aren't available where you are, you can substitute for what you do have. :)

[@mgray999]

Couscous also sounded great for a couple of these.

[@deadfr0g]

Thanks, Frankie! Usually in life I struggle *against* the grain, but now I can struggle *with* the grains as well.

[@rebeccahherdener2068]

deadfr0g LOL

[@rebeccahherdener2068]

Love the wordplay.🤣

[@sabbathunlimited]

Thank you for making me cackle out loud today. :D

[@tyna4054]

This guy is such a character! How can you doubt whatever he says! You cannot 🤣🤣😶

[@angiewoo9732]

You have no idea how much these videos are a silver lining during the coronavirus. Many people are losing their jobs or live in fear that they will. With these videos you provide a sense of control during a time when everything feels like it is out of control. Food is something so dear to our hearts and you help empower people with these videos even during the toughest times. From the bottom of my heart I want to give you the biggest thank you

[@leesalt]

Many types of quinoa have to be rinsed thoroughly before cooking. Something to keep in mind unless you enjoy soapy, bitter taste from the saponin.

[@miekekuppen9275]

Depends on where you live, and it´s got better over the years, but definitely check the packaging instructions. Also don´t feed quinoa to kids under 2 years of age because the saponins irritate their gut lining.

[@momo5j7]

Mieke Kuppen that makes sense now. My son loves oatmeal and whenever I have him some with quinoa, he’d have irritation! I thought he was allergic to it but now I know!

[@blanchekonieczka9935]

Best bowl meal I've ever had was a Buddha bowl. Fresh spinach on the bottom add roasted vegetables-onions, sweet potatoes, broccoli and seasoned chickpeas. Top with sauce made from tahini, lemon juice and maple syrup. Didn't think I'd like the sauce but it was amazing!

[@ellatoler9706]

Some of your ingredients are quite expensive, but your bowls are terrific.

[@Saute]

I totally loved the way you spoke. And you explained everything so nicely. 😀😀😀

[@rashmigautam16]

In India, grains are staple food. Wheat, Rice, Bajra and Dals are the most consumed grains. Whereas quinoa is new and a little difficult to find.😯

[@Saute]

@@rashmigautam16 Well i think nowadays every supermarket has Quinoa, chia seeds, etc. All such modern flourishing healthy ingredients are pretty available. Maybe not in local grocery stores😯. Or u always have Amazon.😁😁😁😁

[@ruthcousins3110]

My fave grain bowl to make at home is rice, mixed frozen veg, egg and soy sauce. I got inspired from a traditional Japanese breakfast of a raw egg cracked over a bowl of fresh rice. For me in England rice is more or a dinner ingredient so that's how I have it. I boil the rice and then add frozen veggies and once that is cooked and steaming add the raw egg and season with soy sauce. The raw egg coats it perfectly and it's so satisfying 😋. Be careful though I know it's not 100% safe to eat raw eggs in some countries so check. I know it's safe for the UK and Japan though

[@Miko0219]

indeed it isn't safe but it's worth it considering the egg becomes a sauce for the rice

[@rebeccahherdener2068]

The reason u add the egg raw at the end while the veggies and rice are STILL STEAMING HOT,is so that it does cook a bit. Especially when you mix it all together and let it sit for a moment. Which is why it is somewhat safer than drinking or eating legit raw cold eggs.

[@harleyvs0709]

like a fried rice!

[@adelinewurzer4533]

that sounds delicious. i'm going to make this and add green onions and sriracha

[@adelinewurzer4533]

the hot rice cooks the egg

[@franksm2822]

The perfect video to watch while the struggle barley mushroom risotto absorbs the stock.

[@b26550]

I wish he had his own show or something. I love these so much and they're so helpful for beginners.

[@FrankieCooks]

isn't this my own show?

[@cassandratetzlaff262]

I could watch this guy all day. He's great!

[@orangesweetness]

I love these struggle meal videos so much! One randomly came up on my suggested, and I'm hooked! I enjoy Frankie's personally as well! He makes these videos super entertaining while cooking tasty yum yums!

[@coreyjacq]

That sink behind him for sure doesn’t work

[@lukedodson3267]

Well it's a built set, not a kitchen in someone's house so.....

[@Melissandrel]

Well of course it doesn't, it's a struggle kitchen, you have to go to the village well to get your water.

[@ryvrdrgn16]

@@Melissandrel Best answer. :D

[@petepete9831]

😭

[@rebeccahherdener2068]

Mélissandre L. 😂🤣😂🤣😂☠️☠️

[@anitraahrens905]

BRAVO, CHEF FRANKIE! Keep teaching the message the whole needs to hear.

[@robyn6521]

I love your videos! You're inspiring me to cook more often and try ingredients I wouldn't often use

[@doodahgurlie]

Loved it! Hope you do more grain bowls in the future using other grains and your veggie/protein/sauce formula, Frankie!

[@sophie3howl]

This is amazing! A hip grain bowls for $2 each! Restaurants would charge you at least $12 for each bowl. Ridiculous! I should cook more. Thanks for this great series, Frankie! Keep it up! 💪🏻

[@solidandsoiled]

Omg can't believe i just found this series! It's fabulous!!

[@sirjohndoeofpa3292]

Great video Frankie!!! We do this alot at home with brown rices and quinoa

[@carladrake394]

Just found struggle meals channel been binge watching over the past few days love these videos so entertaining and helpful ☺ win win

[@Chan-qu5uk]

SO DID NO ONE NOTICE THAT REALLY AWESOMELY ORGANIZED CONDIMENT DRAWER!!!!!!

[@msj.randel1496]

Thank You Frankie I needed this. !

[@capnbarky2682]

Japanese ppl call these Don. Oyakodon is a great struggle meal, egg chicken and rice.

[@crashmolloy3235]

I love love love roasting garlic!

[@samg461a]

My favourite grain bowl is barley, with white beans, mushrooms, and onions tossed in pesto.

[@donghaeslonghair3296]

Quinoa actually is really frickin expensive in my country

[@coreyjacq]

Donghae's long hair same .

[@SilkaLiveDoll]

@@coreyjacq Then go with rice. Cheap-cheap, available most places. :D

[@coreyjacq]

Heather Darrow tru but I hate rice. Usually I go with couscous

[@ryvrdrgn16]

Yup, Keenwah here is treated like gold. I'm staying away from it. :D

[@mgray999]

Buy it in bulk. The smaller containers in the health food section at the store are ridiculously priced. I got a pound (1/2 kg) for about 5 bucks, and that is the same price as couscous. Look at Kroger and online for it.

[@thestreamoflife1124]

Excellent 👍 presentation 👍 great ideas and Budget friendly 👍 easy to assemble

[@JA-ug7wq]

Wow, that 89¢ avocado!! I miss California produce prices here. An Avocado where I live will run you close to 4 bucks and it'll be hard as a rock!

[@trevorbresin8154]

So good!

[@flowergrowersmith449]

Great - thanks Frankie.

[@BrownEyedGirl331]

Enjoy these so much but would love to see some struggle meals for the calorie conscious also, thank you!

[@ameliaetienne8521]

I think this is pretty brilliant

[@jfr7160]

Thank you Frankie!!! 🍛

[@lexitrask]

We made the green goddess bowl and it was so yummy! We switched some things out according to what was on sale/what we have so we used asparagus instead of the brussel sprouts and quoina for the grains. Totally recommend for a good hearty meal!

[@juliebaker4402]

I love that more vegetarian recipes are showing up here! :D

[@Marina_DU]

Maybe you could do an episode cooking without over and microwave? I'm struggling so much that my student's residence doesn't have those 😅 Sincerely, A struggler

[@tiredapplestar]

Marina DU You should get a rice cooker or instant pot (if you have the funds). You can do so many things with those and there’s tons of recipes out there for both.

[@astrasillage]

I think it might work if you pour boiling water over the grains and cover and let them soak?

[@marianmacfarland8701]

Buy the Mainstays brand toaster oven, it is roughly $15 and while it is small, you can make basically all of the oven meals in it. It will save you more money than it costs, I promise.

[@ryvrdrgn16]

Stir-fry and rice-cooker all the things :D

[@superiorsoy]

like someone else said a rice cooker is a good investment. otherwise you can buy packets of couscous from the supermarket for like 50p/pack (so 25p per serving) that you can prepare by simply pouring boiling water on them from a kettle. throw some raw chopped up peppers, onions, lettuce in there and you're done. no idea what you could do for meat though, maybe mix some tuna into the couscous while it's hot? some ready to eat meat from the fridge?

[@dr_bhavs]

"When in doubt, UsE tHE IntERnEtS"

[@sue_m]

another great vegetarian recipe! thanks! :)

[@BootlegAdult]

Hi Frankie, love struggle meals! I was wondering if some day you could do a vegetarian special? I know most of the recipes you provide can easily be substituted however I feel this adds to the price often. Thanks!

[@rmenninghaus1646]

I believe the first and third are vegetarian, do you mean vegan?

[@BootlegAdult]

@@rmenninghaus1646 if you mean on this video only the last recipe is vegetarian.

[@misskendalias]

@@BootlegAdult sub with a nonmeat protein

[@BootlegAdult]

@@misskendalias did you even read my comment? I know I can just do that, but that often increases price. I don't just want to eat chickpeas constantlym

[@FrankieCooks]

Yes, I'm working on that

[@chanapolpimsen2647]

Another grain that I would recommend is rice berry, taste amazing and full of nutrients

[@feliciagaffney1998]

I LOVE farro! It's my healthier rice alternative! ❤

[@coreyjacq]

It costs me 2$ for an avocado

[@katbean12]

Whatever happened to Frankie’s world? That LEGIT was the only reason I even got on Facebook & still the only reason. I go to check for new episodes. Literally is my favorite show, it’s brilliant and I love it so much. Please tell me it’s not over forever? Im obsessed with history & I eat food + Frankie is PERFECT on it. Again, I cannot stress how much I loved that show. Please PLEASE bring it back 😩😩😩🤞🏻

[@garlicgirl3149]

I see a Grain Bowl Part II in our future!

[@ryvrdrgn16]

Calorie count would be a great addition. :)

[@Iampatrix]

Most of the ingredients, aside from the mayonnaise, don't have many calories. Probably like 500-600 per serving just because the bowls were so large.

[@ryvrdrgn16]

@@Iampatrix Yeah, I was wondering if most of the meals on the show would significantly contribute to total calories needed for the day to function. :)

[@mgray999]

@@ryvrdrgn16 Are you saying they look low or high in calories?

[@gabyfesta5146]

​@@Iampatrix Quinoa, avocado, and oil are all calorically dense as well. With the portion size he used, assuming 1/2 cup quinoa per person, half the dressing and salad per person, half an avocado, a packet of mayo, and half a can of tuna per person, you're looking at a ~900-1000 calorie bowl (I can elaborate if needed). Its very cost effective because you can eat 1/2 a days worth of calories for only $2, but it is still very calorically dense, and that shouldn't be underestimated.

[@Iampatrix]

@@gabyfesta5146 actually I just looked up the calories for everything you just listed and you're hundreds of calories off, turns out I was closer, unless you're using a ridiculous amount of mayo and dressing. Average avocado has around 320 calories, so that's 160. One cup of quinoa is 222 calories, so that's 111 calories. One can of tuna is an average 195 calories. So half a can is around 100 calories. 160+111+100=371. Lets round up to 400 to make it easy. So are you going to eat 500-600 calories worth of mayo, dressing, and salad? Yeah...no. 500-600 was right on the mark for an estimation.

[@JulianaFigueira]

The bowls also have a good size 👍🏼

[@jillianstrommen4569]

the first bowl would be so bomb w/ chickpea salad instead of tuna 🤤

[@rebeccahherdener2068]

Jillian Strommen which is a great alternative for those of us with fish allergies.💜

[@arthrodea]

That's a great idea! I don't like tuna, but have made chickpea salad before!

[@erinwalker6185]

You can sure do a lot with grains.

[@famuel2604]

Australians just choked at the 89c av.

[@estergrant6713]

“really small amount of olive oil” *proceeds to add like half a bottle*

[@kerrough]

Quinoa is a seed like millet, not a grain, but these look yummy!

[@Nyctophora]

You can also freese extra chopped herbs in an ice cube tray with water or oil.

[@senorstranos9533]

It's Tasty Day my dudes

Where do you get those great clear deli containers?

[@lilybug96]

“Muss-kles” hahahaha

[@rmenninghaus1646]

again you knock it out of the park...

[@MrAndrewHowes]

The washed out colours make this look like a sad desk lunch

[@mr.bennett108]

I miss his excessive enthusiasm. I get toning it down (my girlfriend didn't like it) but it was very endearing.

[@BootlegAdult]

I found it offputting

[@kathleenannmodina-angue4540]

I loved it as well, but I also appreciate chill Frankie. We get to see all his sides! :D

[@Vpopov81]

Mom's Organic Market on the East Coast put me on to grain bowls but the problem for me is the sauces.

[@mindylynne9416]

You need your own channel

[@recac359]

how many times do I have to order takeout to get all the "free" packets of sauce you have? Or if I go into a restaurant and ask them to give me a dozen packets of Mayonnaise, butter, and soya sauce they're just going to hand it over without me needing to buy stuff?

[@killerdustbunnies]

has anyone else noticed that the wooden countertop beside the stove is burnt?

[@rebeccahherdener2068]

Cheryl Dawson because the struggles are real.🤣

[@Unknown.name1234]

Don’t forget to rinse that quinoa well before cooking or you’ll be sick

[@EmmyRainbows]

I eat quinoa all the time and I've never rinsed it. Any bacteria will be killed by boiling it so it cant make you sick

[@adrianpink8144]

That’s just to get rid of the coating that might taste bitter or soapy. It won’t make you sick.

[@jr52990]

Could you do a struggle meal diet edition? My GF and I are going through weight watchers and while they have recipes on there I was wondering if you had any for this series?

[@rmenninghaus1646]

as a life time WW I would say any of these bowl could be adjusted. Cauliflower rice cut into the grain. More veggies...

[@SeelkadoomPL]

0:51 is this a Bulk Bogan reference?!

[@prizzom]

Thank you for toning down the obnoxiousness down

[@j3anders0n]

If they’re flavor absorbers, why are you cooking them in water instead of stock?

[@DvLnDsGyZ]

This struggle meal will burn a hole in anyone's pocket.

[@mksb1995]

Sushiiii pleaseee

[@yLaQueso0]

This man is doing God’s work ( if there was a god)

[@jb6712]

There is the true God---but not whatever god you're thinking of---and no, by no means is anyone on any cooking video "doing God's work." Frankie has awesome ideas and sound spending techniques, but that has nothing at all to do with God.

[@aineg2259]

Also why is the canola oil so expensive! In the UK u can get a litre for £1

[@ashdeshmukh5711]

love this channel but why are the portions so small? I could never, I eat at least double the serving size here

[@sarrahwilson8149]

Where can I find miso?

[@deja3963]

You can slow down the fermentation process by putting in the fridge, but fermented food is always fermenting. It ages like fine wine.

[@lorenzo8495]

Quinoa is actually a seed ;)

[@positivevibes2468]

RINSE the quinoa or it’ll taste like SOAP😁 tysm for sharing!

[@johnryangranada8026]

2:25AM... Looking forward to make this!

[@Janine.Najarian]

I love you, Nonna

[@empessimiprimal1040]

Avacado for 68 cents? you having a laugh?

[@Kyle-lu3cd]

Empessimi Primal I think the 68 cents is from the amount used in one serving. Not sure though.

[@davidhealdjr.513]

That’s about what I pay around here. Ymmv.

[@alchemistdreams]

On sale for .33 pretty often where I am, and if I can't wait for a sale they're around 50 cents. Prices depend a lot on where you live.

[@rachelhutton236]

AlchemistDreams in Australia grocery stores charge between 3 and 5 dollars. I get my avocados from a local farm about $7 for 5, but yeah... I’d love to pay 50 cents for one 😂

[@alchemistdreams]

Rachel Hutton Every time I’m frustrated I have to pay .50+ for an avocado I try to remind myself other people have to pay much more. It’s just so expensive compared to other produce that I feel bad for not buying something cheaper instead. :(

[@nikievans6454]

I need struggle meal ideas with Black Beans. Help!

[@FrankieCooks]

you should join our facebook group, struggle meals there are tens of thousands of people sharing ideas for the ingredients they have lying around facebook.com/groups/2555137817845553/

[@kjo6256]

Who actually said Keenwaahh with him? 🙋🏻‍♀️😂😂

[@caelidhg6261]

please do not forget to rinse your quinoa!!! PLEASE RINSE YOUR QUINOA!

[@jeantag1440]

*Food*

[@shawncharles9980]

"You just can't go Greek without the cucumber." Am I the only person who found this funny??

[@MrsRen]

I really wish quinoa had never become a thing

[@helen8022]

Frankieeeeeee I miss ur spontaneous personality. I thought it was very cute.

[@Yesica1993]

I could never figure out how to say quinoa. I have tried so hard to like it. I have! But I can't do it. First time I had it, I thought it was rice. And then I realized... it wasn't. I tried several times, in different ways. But I just can't.

[@nopenopenopenope4076]

You could've seasoned and spiced the roasted vegetables before putting it into the tray. Otherwise, great vid.

[@teenindustry]

Quinoa is not especially cost effective though

[@saxaf]

I'm think its the second most expensive grain where I live

[@autumnramble]

That's the problem with exotic recipes. But I think it will be as good with some normal groats, like wheat or buckwheat.

[@thegravestonelibrary]

I've roasted a LOT of sweet potato, and I can guarantee those sweet potatoes were not cooked through.

[@NeverDieAloneMusic]

I know I might be in the minority when I say this, but the only thing that I hate about "Struggle Meals", is the use of avocado.

[@jessej7111]

As much as I love avocado, the price of one in my area can be as high as two dollars per avo. Yikes.

[@marianmacfarland8701]

I'm like, 99% sure he's operating from California, his prices are super accurate to Anaheim, Long Beach, and LA from my experience. Kalimari and Avocado are both pretty cheap there because they're super available.

[@jessej7111]

I always sort of guessed California. 😆

[@marianmacfarland8701]

That also explains quinoa being cheap for him.

[@jessej7111]

And limes! Don't get me wrong...they're usually 40 cents a fruit in my town (not bad), but I've heard others complaining. 😁

[@Lobo47478]

89 cent avocado🥑 ? Is he traveling back to 1984 to buy them?! That’s not what they go for nowadays,no matter where you go.

[@aareanajames7064]

Early

[@ZaihasSyakhir]

Why wouldnt you put this into your body? Sounds like 50 shades there. Well if u are brave enough, go for it.

[@blanchekonieczka9935]

You lost me with the mint in the final one. Still sounds good except I'd omit the mint.

[@jb6712]

But that the whole idea he's promoting---use what you like, what you have, what you can afford. Make it an enjoyable dish, customize it to suit your tastes.

[@blanchekonieczka9935]

@@jb6712 yes, that's why I'd try this without the mint. 😁

[@petepete9831]

This guy low key adds addarall to everything

[@RJack1915]

Uh must wash the quinoa before cooking to get out the soapy flavors. Stomach ache ahead.

[@pepcaladno6251]

Please don’t change camera views so often and so fast( it looks very bad and annoying