The Guide to Making a Nourish Bowl
A go-to recipe that is a beautiful balance of nutrient-dense vegetables, fruits, carbohydrates, healthy fats, and quality proteins. Im excited to share with you all one of my favorite go-to meals that Ive been eating for years. Ive finally come up with the perfect way to describe itthe nourish bowl. When I first shared one of my nourish bowls on Instagram, it became one of my most popular posts, and for good reasonit'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. It's essentially a macrobiotic bowl or macro bowl, so keep reading to learn the nutrition of a macro bowl and how to make your own! What Makes a Nourish Bowl Without fail, this is one of the 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! 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! Pictured: shredded carrots, sliced cucumbers, purple sweet potatoes, quinoa, chickpeas, hemp seeds, avocado, roasted brussels sprouts, red onion, cherry tomatoes on top of romaine and spinach lettuce 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 kimchi 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. Then, you get gluten-free/vegan-friendly salad croutons! TIP: Use your batch cooking day to prepare some of these nourish bowl ingredients ahead of time, like 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 start with a big bed of dark leafy greens, add your favorite toppings, drizzle a delicious dressing or squeeze of fresh lemon, and you're good to go! Literally, lunch or dinner in under 10 minutes.
A go-to recipe that is a beautiful balance of nutrient-dense vegetables, fruits, carbohydrates, healthy fats, and quality proteins. Im excited to share with you all one of my favorite go-to meals that Ive been eating for years. Ive finally come up with the perfect way to describe itthe nourish bowl. When I first shared one of my nourish bowls on Instagram, it became one of my most popular posts, and for good reasonit'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. It's essentially a macrobiotic bowl or macro bowl, so keep reading to learn the nutrition of a macro bowl and how to make your own! What Makes a Nourish Bowl Without fail, this is one of the 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! 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! Pictured: shredded carrots, sliced cucumbers, purple sweet potatoes, quinoa, chickpeas, hemp seeds, avocado, roasted brussels sprouts, red onion, cherry tomatoes on top of romaine and spinach lettuce 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 kimchi 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. Then, you get gluten-free/vegan-friendly salad croutons! TIP: Use your batch cooking day to prepare some of these nourish bowl ingredients ahead of time, like 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 start with a big bed of dark leafy greens, add your favorite toppings, drizzle a delicious dressing or squeeze of fresh lemon, and you're good to go! Literally, lunch or dinner in under 10 minutes.
- 2 tablespoons apple cider vinegar
- roughly chopped
- 1 cup spinach
- 1/2 cup carrots
- 3 tablespoons nutritional yeast
- dash of cayenne pepper (optional)
- â
- 2 cups romaine
- 4-5 roasted brussels sprouts (from batch cooking
- 1 roasted sweet potato
- shredded or diced
- 1/4 cup cucumber
- sliced thinly
- 1/4 of an avocado
- 3 tablespoons hemp seeds
- 2 tablespoons hummus (of your choice)
- freshly squeezed lemon
- dash of kelp granules
- Carbohydrate 27.3484244828283 g
- Cholesterol 0 mg
- Fat 2.50745018787878 g
- Fiber 13.3091224205314 g
- Protein 18.8420613030303 g
- Saturated Fat 0.337868359797979 g
- Serving Size 1 1 recipe (283g)
- Sodium 96.7446315151514 mg
- Sugar 14.0393020622969 g
- Trans Fat 0.784834276363635 g
- Calories 182 calories
Step-by-step
- 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 its own.
- Serve and enjoy!
My Nourishing Bowl Journey: A Recipe for Busy Lives
As a busy professional, finding time for healthy, satisfying meals is a constant challenge. I used to rely on takeout or quick, processed options, but those left me feeling sluggish and unsatisfied. That's when I discovered the magic of the nourish bowl. It's a game-changer, providing a perfectly balanced meal in minutes, whether I'm rushing to a meeting or relaxing at home. My nourish bowl isn't just a meal; it's a flexible framework that adapts to my ever-changing schedule and dietary needs.
The beauty of the nourish bowl lies in its simplicity and customizability. The basic structure – dark leafy greens as a foundation, layered with protein, carbohydrates, healthy fats, and an array of vibrant vegetables – is incredibly versatile. One day, I might load mine with roasted sweet potatoes, chickpeas, and a creamy avocado dressing. The next, I could opt for grilled salmon, quinoa, and a zesty lemon vinaigrette. The possibilities are endless, allowing me to explore different flavor combinations and nutritional benefits while keeping prep time to a minimum.
The key is meal prepping. On my weekly grocery run, I stock up on staple ingredients: a variety of dark leafy greens (spinach, kale, romaine), protein sources (tempeh, beans, lentils, or even leftover grilled chicken), healthy fats (avocado, nuts, seeds), and a colorful selection of vegetables (carrots, bell peppers, cucumbers, etc.). I roast or steam a batch of vegetables on the weekend, saving valuable time during the week. This prep work makes creating a nourish bowl a breeze – simply grab my prepped components, toss them into a bowl, and add a quick dressing. It's the perfect solution for both weekday lunches and quick, healthy dinners.
Beyond the convenience, the nourish bowl also delivers a powerful nutritional punch. The abundance of vegetables provides essential vitamins, minerals, and fiber, contributing to my overall well-being. The lean protein sources keep me full and energized, while the healthy fats provide sustained energy and support hormone production. The customizability allows me to tailor my bowl to my specific needs, whether I'm focusing on weight management, boosting my immunity, or simply seeking a satisfying and nutritious meal. It's a mindful eating experience that nourishes not only my body but also my soul.
This isn't just a recipe; it's a lifestyle. It's a testament to how easy it is to prioritize health and well-being, even amidst a busy schedule. Try it out – you might just find your new favorite meal.
The nourish bowl is more than just a recipe; it's a philosophy, a commitment to nourishing myself from the inside out. It’s a quick, healthy, and utterly satisfying meal that keeps me energized throughout my busy days. From the colorful explosion of flavors to the satisfaction of knowing I'm fueling my body with wholesome ingredients, every bite is a small act of self-care.
I encourage you to explore the endless possibilities of the nourish bowl. Experiment with different ingredients, get creative with your dressings, and discover your own personal favorite combinations. The nourish bowl journey is a unique one, a testament to mindful eating, and a delicious way to nurture your body and mind.
