It’s no wonder that nourish bowls are a popular option for meals. In fact, they make a great option for breakfast, lunch or dinner. The ingredient choices you have are endless which means your macronutrients (protein, carbs and fats) covered!
Nourish bowls are great for using up leftovers and rounding up the bits of pieces left in your fridge - the options are endless. Basically, you can start with a base of leafy greens which you top with protein, nutrient dense veggies, high quality healthy fats, complex carbohydrates and for a little sweetness or zing you can include some fruit (blueberries and turkey are great together).
Preparing some of the ingredients ahead of time like cooking up some protein or pre-cooking legumes or prepping your veggies helps with ingredient selection. Nourish bowls don’t take long to assemble once you have the ingredients you need.
Here are the steps to creating a simply satisfying and nutrient dense nourish bowl:
Start with a green base Think spinach leaves, kale, rocket, cos lettuce, radicchio, leafy greens and endive. Including some bitter greens like endive and rocket activates your taste buds to stimulate enzyme production and bile flow which in turn promotes good digestion. You see the better you digest your food, the more nutrients your body will absorb from food. It’s not just what you eat, it’s what you absorb! Bitter greens also promote liver detoxification which helps with cholesterol regulation, hormone balance and fat metabolisation.
Add your veggies The list of veggies you can add here is literally endless. I like to use what’s in season, ideally purchased from a weekly farmer’s market shop. Veggies that come to mind include broccoli, cauliflower, green beans, capsicum, zucchini, cucumber, carrots and tomatoes. A mix of raw and slightly steamed works well here too.
Add your protein Leftovers work brilliantly here. Have some roast chook or lamb from the night before? Beef strips or leftover taco beef mince is perfect too. If your short for time, freshly cut GF turkey from the Deli is a great option. Vegetarian/vegan protein options include quinoa, eggs, fish, lentils and chickpeas, depending on the diet you follow. Hard boiled eggs or some pre-cooked lentils or quinoa in the fridge are great protein staples.
Complex carbs Complex carbohydrates give you energy and also feed your microbiome to promote healthy gut health. This can take the form of ⅓ cup of starchy vegetables like potato, sweet potato, beetroot or ½ cup Buckwheat or basmati rice (½ cup). Pumpkin, peas and corn are also top choices here. It’s a good idea to choose the quantity of carbohydrates consumed relative to your output or activity levels especially if you undertake a sedentary role.
Healthy Fats Healthy fats are essential nutrients for your health and offer health protective benefits. Options you can include in your nourish bowl include Avocado, Olive oil, chia seeds, tahini, chia seeds, raw nuts
Other extras that you can also add in include blueberries, goji berries, strawberries, mango and papaya. Fresh herbs are always a welcome addition with my favourites being basil, thyme, chives and coriander. And of course some freshly ground pepper and a little good quality salt like a pink Himalayan always add another flavour dimension.
For any help you might need with meal planning or to enquire about my 1:1 food coaching consults, head over to www.nourishedu.com.au - I offer a free 15 minute phone consultation, which is a great opportunity to briefly discuss your health concerns and see how a Nutritional Food Coach can support you and your health goals.