Learn how to build a healthy nourish bowl using this simple 8-step guide. Great for lunch, dinner and meal prepping!
Nourish bowls, buddha bowls, veggie bowls, vegan bowls… whichever the name, they all have one thing in common. VEGGIES. Ever since going vegan, nourish bowls have been my go-to for easy, healthy meals.
Not only are nourish bowls delicious, but they’re a sure-fire way to pack your body with a variety of nutrients! They can be enjoyed hot or cold, with fresh ingredients or with leftovers! No recipe needed. Endless options. Perfect for meal prep. Works for every diet. Need I say more?
How to Make a Nourish Bowl
If you’ve never made a nourish bowl before, here are a few simple steps to get you started.
Step 1: Choose a base.
This can be any type of leafy greens.
(Kale, spinach, collard greens, rocket, microgreens, cabbage, beet greens, watercress, romaine lettuce, Swiss chard, arugula, endive, bok choy, turnip greens, etc.)
Step 2: Choose a grain or starchy vegetable.
I go for gluten-free grains if I’m incorporating them into a nourish bowl, but I’m conscious that grains can be quite carby, and need certain preparations to make them more easily digestible for our gut. Thus, I tend to go for the veggies. But you do you. If you want to include more of these ingredients, go for it!
(Grains: Rice, quinoa, lentils, beans, buckwheat, amaranth, etc.
Veggies: corn, sweet potato, potato, squash, carrot, etc.)
Step 3: Pick a protein.
I choose vegan proteins for this part, but for those of you who aren’t vegan/vegetarian, you’re more than welcome to use other sources like eggs or meat.
(Tofu, lentils, beans, tempeh, chickpeas, nuts, seeds, etc.)
Step 4: Load up with veggies.
This is where I pile on the veggies, choosing as many colours as possible! They can be roasted, fresh, spiralled, steamed, chopped; however and with whatever you have on hand.
(Capsicum, Brussels sprouts, pumpkin, cauliflower (rice or chopped), zucchini, mushrooms, tomatoes, beetroot, etc.)
Step 5: Probiotic foods.
Including a tablespoon or more of probiotic-rich foods into your nourish bowl can help keep that gut healthy and replenish good bacteria. This is an optional add in, and I often do this if I’ve recently made probiotic foods like sauerkraut, fermented veggies, kombucha, kefir, coconut yoghurt, etc.
(Yoghurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, pickles, natto, fermented vegetables, apple cider vinegar – great to include in dressings – brine-cured olives, etc.)
Step 6. Load up on healthy fats.
Adding healthy fats into a nourish bowl can help keep you fuller for longer, plus provides the body with essential fatty acids to support cell growth, and promote healthy nerve, brain and heart function.
(Nuts, seeds, avocados, vegan cheeses – preferably one that is processed as little as possible, homemade is the best – olives, coconut, walnuts, chia seeds, etc.)
Step 7: Make a dressing.
Mix and match different dressings for different bowls! Adding a dressing helps to keeps meals interesting as the flavours are always different, so I you never need worry about getting bored.
(Hummus, salsa, homemade cashew cream sauce, vinaigrettes, tahini sauce, tamari, pesto, olive oil, salt and pepper, etc.)
Step 8. Add herbs and citrus.
Adding a dash of lemon and some extra herbs and spices can really take your bowl to the next level! What’s more, adding citrus provides a boost of vitamin C, which paired with iron-rich plant foods like dark leafy greens, can help boost absorption of iron in the body!
(Lemon, lime, basil, parsley, cilantro, coriander, dill, mint, rosemary, thyme, etc.)
Then it’s time to assemble! If I’m in a hurry, I’ll just toss it all into a bowl and eat it as I’m heading out the door. If you’re making separate ones for you AND your family, serve everything separately and let people build their own bowls!
Then, all that’s left is to enjoy!!
As always, this is not personal medical advice and we recommend that you talk with your doctor before trying or using any new products. It’s important to check with a doctor before taking this or any new product, especially if taking any other medicine or supplement or if pregnant or nursing. Be sure to check ingredients to make sure there is no risk of an allergic reaction.
Have you made a nourish bowl before? What are your favourite veggies to add? Share in the comments below.
Lots of love,