I’m excited to share with you all one of my favorite go-to “recipes” that I’ve been eating for years and finally came up with the perfect way to describe it, the Nourish Bowl. When I first shared one of my Nourish Bowls on Instagram, it became one of my most popular posts for good reason… it’s easy and so delicious! The root of the Nourish Bowl is choosing nutrient dense veggies, fruits/carbohydrates, healthy fats, and quality proteins to make a filling meal in a bowl.
Without fail, this is one of my staple recipes I eat at least once a day. I think the rest of you will catch on and soon become lovers of this “recipe” too! So first things first, what is a Nourish Bowl? Basically it’s what I call a huge salad bowl with the base being dark leafy greens, topped with a protein, a carbohydrate, and a healthy fat. It’s a perfect meal-in-a-bowl and completely nourishing when you’re choosing your toppings wisely. Below is a breakdown of ingredients that you can start making for your own Nourish Bowl and I also include a recipe for my very favorite one that I hope you’ll try as well!
NOURISH BOWL INGREDIENTS
Greens | spinach, romaine, arugula, kale, micro greens, sprouts, mustard greens, swiss chard, etc.
Proteins | tempeh, beans, quinoa and lentils (starchy-proteins), hemp seeds, nuts/seeds, nutritional yeast (not a “protein”, but loaded with plant-based protein). Vegetarian friendly (ovo-, pesca-, lacto-): farm fresh eggs and wild-caught fish. Animal proteins: quality sources only.
Healthy fats | avocado, olive oil, olives, nuts, seeds, hemp seeds, grapeseed oil, sesame oil, truffle oil
Veggies | carrots, bell peppers, cucumbers, zucchini, snap peas, peas, radish, green beans, broccoli, cauliflower; any and all veggies you enjoy!
Carbohydrates | sweet potatoes, quinoa, millet, brown rice, wild rice, beans (starchy-protein), corn and peas (starchy veggie).
»Fruits: strawberries, pears, banana, papaya, mango, grapes, raspberries, apples, etc.
Add-ons | fermented veggies like kim chi or sauerkraut, homemade salad dressings [try my favorite Sweet Tahini Drizzle], kelp/dulse granules and flakes for added iodine and minerals, nutritional yeast, homemade hummus, apple cider vinegar (a must!), fresh lemon juice
Dressings | my favorite is 2 tablespoons hummus + 2-4 tablespoon apple cider vinegar + 2 tablespoons of nutritional yeast = a super thick and creamy dressing.
**BONUS recipe // take my Nourishing Nut & Seed Bread, cut into cubes, toast until crunchy and golden brown = gluten free/vegan friendly salad croutons!
- 2 cups romaine, roughly chopped
- 1 cup spinach
- 4-5 roasted brussels sprouts (from batch cooking day)
- 1 roasted sweet potato
- ½ cup carrots, shredded or diced
- ¼ cup cucumber, sliced thinly
- ¼ of an avocado
- 3 tablespoons nutritional yeast
- 3 tablespoons hemp seeds
- 2 tablespoons hummus (of your choice)
- fresh squeezed lemon
- 2 tablespoons apple cider vinegar
- dash of kelp granules
- dash of cayenne pepper (optional)
- Start by filling a large salad bowl with the dark leafy greens.
- Next, top with all the remaining vegetables, sweet potatoes, and hemp seeds; piling them in their own "spot" in the bowl (as pictured).
- You can arrange each ingredient in a pile and then wait to stir everything together, or you can simply top the dark leafy greens with all the remaining ingredients at the same time and stir thoroughly.
- The nutritional yeast + the hummus + the apple cider vinegar makes for a thick and creamy dressing on it's own.
- Serve and enjoy!
TIP // utilize your batch cooking day to prepare some of these Nourish Bowl ingredients ahead of time. Such as washing, cutting, preparing other veggies or grilling/baking/preparing proteins of your choice. It’ll save you so much time during a busy week.
On my batch cooking day, I’ll always have tempeh, beans, sweet potatoes, massaged kale salad, and roasted veggies galore to use throughout the week. The Nourish Bowl is the exact dish I use many of these prepared “meal components”. You simply add the ontop a big bed of dark leafy greens, add your favorite toppings, a delicious dressing or squeeze of fresh lemon and you’re good to go! Literally, lunch or dinner in under 10 minutes.
I hope you all enjoy the Nourish Bowl as much as I do! Get creative, have fun and be sure to send me pictures of your Nourish Bowl creations- I want to see them so use the hashtag #NSnourishbowl.
With a full belly,