A Guide to Making Your Own Balanced Nourish Bowls

What is a nourish bowl you might be thinking? Basically it is a bowl jam-packed with tons of yummy, nutritious foods! I love them because you can really customize them based on what you have available in the fridge, aka less food waste. They also make a great option for meal prepping, all you have to do is cook/chop up all your ingredients the day before and pull them out when its time to assemble!

In order to keep this a balanced meal, when putting together my nourish bowls I like to follow this simple formula:

Step 1. START WITH A BASE OF LEAFY GREENS

Start by adding your leafy greens to a bowl such as spinach, arugula, kale, romaine, mixed greens, sprouts, micro-greens etc. Layering leafy greens on the bottom not only adds volume to your bowl but lots more nutrients!

Step 2. TOP WITH A SOURCE OF PROTEIN

This can be anything from grilled chicken, steak, eggs, beans, tofu, tempeh, quinoa, fish, nuts and seeds, etc. Focus on using quality protein sources over quantity.

Step 3. ADD ON VEGGIES, CARBS AND HEALTHY FATS

Feel free to get as creative as you’d like with this part, the options are endless!
Veggies: They can be grilled, roasted, raw, steamed. Pick a few veggies that you love! Some options are: cucumber, carrots, bell peppers, zucchini, broccoli, cauliflower, Brussels sprouts, beets, mushrooms, etc.
Carbs: potato, sweet potato, beets, quinoa, brown rice, wild rice, beans, lentils, chickpeas, buckwheat, millet, etc.
Healthy fats: avocado, nuts, seeds, olive oil, tahini, quality cheeses, hemp hearts.

Step 4. SPICE IT UP WITH THE EXTRAS
This is where the fun comes in. You can really level up your nourish bowl by adding things like: a delicious dressing, fermented veggies, hummus, spices, fresh herbs, squeeze of citrus, tzatziki, the list goes on!

Recipe Idea:
Roasted Winter Veggie Nourish Bowl

Ingredients:
Leafy green base: Mixed Greens
Protein: Quinoa
Veggies: Roasted Beets & Brussels sprouts
Healthy fats: Avocado & Hemp Hearts
Extras: Maple Tahini Dressing –

  • 1/3 cup tahini
  • 1 tablespoon maple syrup
  • 1 teaspoon apple cider vinegar (with the mother)
  • 1 tablespoon warm water
  • Dash of salt and pepper

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