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Making a Nourish Bowl

I did a talk early last year at Melbourne Airport to a group of women on how to eat healthy and nutritious meals when life is busy and you are time poor.  In our current climate with more people working from home these uncomplicated but satisfying Nourish bowls definitely make their mark. They are definitely my go to, when I want a quick and healthy lunch.

What is a Nourish Bowl??

A nourish bowl is a nutrient dense, balanced and satisfying meal that allows you to be creative and even more importantly use up a lot of those leftovers in your fridge!!

Consisting of healthy greens, colourful veggies, quality protein, complex carbs and good fats, this will ensure you will be getting all the fibre, antioxidants, vitamins and minerals that you need, not to mention fuel for your body.

So grab a bowl and let’s get started…..

  1. Start with a complex carbohydrate
Complex carbohydrates as opposed to refined carbs are slow-releasing, high-fibre carbs that are great for energy. Aim for ½ a cup cooked as part of your bowl. Examples:

  • Baked sweet potato
  • Roasted pumpkin or squash
  • Roasted beetroot
  • Steamed basmati/brown rice (this could be leftovers from the night before)
  • Steamed quinoa
  • Good quality sourdough bread, wholegrain or gluten-free (1 slice)
  • Wholemeal pasta, brown rice pasta, mung bean pasta
  1. Add some greens
Greens, greens, greens! I can’t get enough of them and this is a great way to get those leafy greens into your day. To save time, buy pre-packaged greens from the supermarket. Add 2-3 cups of greens or salad leaves of choice, either fresh or sautéed. Good options include:

  • Rocket
  • Iceberg Lettuce
  • Baby Spinach
  • Cos lettuce
  • Mixed Lettuce
  • Kale, chopped

  1. Next add some colourful veggies
These make the bowls look extra pretty (the more colour, the better) and full of fibre and antioxidants. Include 1-2 cups of colourful vegetables (raw or cooked). Eat the rainbow. Examples:

  • Fresh cherry tomatoes
  • Sliced cucumber
  • Cabbage, shredded
  • Carrots, grated/cut or roasted
  • Red (Spanish) onion or spring onion, diced
  • Roasted cumin-spiced cauliflower
  • Roasted pumpkin pieces
  • Roasted zucchini strips (courgette)
  • Grilled eggplant strips (aubergine)
  • Corn off the cob
  • Red capsicum, diced
  • Radish, sliced

  1. Choose a good quality protein
Protein is essential to keep you satiated, blood sugar levels stable and cravings at bay. Aim for good quality protein around the size of your palm and organic where possible. Great options are:

  • Chicken or turkey breast
  • Tinned fish (sardines or salmon) or leftover grilled/baked salmon from the night before
  • 2 eggs (hard-boiled)
  • Grass-fed meat (beef or lamb)
  • 1 cup of veggie protein (lentils, beans, chickpeas or a mix)
  • Tempeh or tofu (100-150g)
  1. Include a healthy fat
Including a good fat source will help to keep you feeling full and satiated, plus is essential for skin, hormone and brain health. Ideas:

  • ¼ – ½ an avocado, sliced or smashed
  • Approx. 1 tbs of flaxseed oil, extra virgin olive oil or tahini
  • Sprinkle of almonds and/or pumpkin & sunflower seeds
  • Crumbled feta, goat’s cheese or vegan cheese alternative

  1. Add extra flavour
Add any extra flavourings you want (avoid pre-made sauces) by adding seasonings, herbs and spices:

  • Add a sprinkle of nutritional yeast
  • Use some curry powder to flavour veggies
  • Add a pinch of chilli flakes
  • Top with chopped fresh herbs
  • Season with sea salt or Himalayan salt
  • Add a sprinkle of mixed spices for extra flavour
  • Drizzle lemon juice over your meal
*Although this may look overwhelming and a lot, it is all about using what ingredients or leftovers you already have in the fridge and some of these should be staples in your fridge or pantry anyway. If not, get in touch with me and I can help you with a shopping list!!  Enjoy.