These nourish bowls are a staple in our home. A favourite for lunch, out in the sunshine by the rainforest.
Nourish Bowls are, well nourishing, but they are also creative, vibrant and quick to make. There is no recipe to follow here but rather being inspired by what ingredients you've got available, and following your intuition at the time. Ask your body what would nourish it best today, and follow the cues you get, building a piece of art!
I've listed below some ingredients that are great for these. But first, here are a few of our colourful bowls to inspire...
I find that wide, flatter bowls work best for these as they allow you to arrange and see all the bright and beautiful ingredients.
I'll start by choosing one or a few main/bulky ingredients, such as:
- Falafels - either home made or store bought (we do both), which we freeze. When needed simply defrost and lightly pan fry for crunch
- Mushrooms - did you know the best way to prepare mushrooms is to boil them first! Will do a full blog on these, but you can prepare these to your liking
- Cauliflower - we love these roasted with curry powder, a food prep item usually done weekly and stored in the fridge for nourish bowls
- Tempeh - simply slice, grill on both sides and toss with soy sauce to coat
- Tofu - use firm or extra firm, slice or cube, grill on all sides and toss with soy sauce to coat
- Roasted Vegetables - another weekly food prep item for us is roasted sweet potato and pumpkin, an easy and delicious addition to these bowls
- Rice - sometimes I'll add some brown rice, and lately I've loved incorporating black rice (high in antioxidants and more protein than brown rice). My favourite way to cook brown rice is the boil method, as it always produces soft and fluffy brown rice. Rinse rice thoroughly and add to large saucepan. Cover with plenty of water, making sure there is enough room for it to boil. Bring to boil and let boil for 30 minutes. Take off heat, drain and pop back into the same saucepan with the lid on for 10 minutes to steam. *Black rice is quicker, I only do 20 minutes.
Bulk it up with some salads:
- Dark Leafy Greens - such as spinach, kale, silverbeet (which I lightly steam)
- Cabbage - we usually have a variety of cabbages on hand, including wombok, red, white, sugarloaf
- Raw Vegetables - whatever takes your fancy! Such as carrots (peel into ribbons for aesthetic effect), capsicum, cucumber, radish, broccoli, beetroot
- Fruits - add some pineapple, tomato, apple
Add your favourites:
- Asparagus - I'll lightly pan fry these or have them fresh/raw
- Sun Dried Tomatoes
- Coconut Yoghurt
Decorate with garnishes:
- Spring Onion
- Red Onion
- Fresh Herbs - our favourites are flat leaf parsley and coriander
- Roasted Seeds - lightly pan fry until slightly brown and aromatic (our go to are sunflower and pumpkin/pepita seeds)
- Nuts - you could arrange whole or crush and sprinkle
- Spices / Dukkah Mix
Finish with your dressing - I don't usually bother with a dressing recipe on these, rather drizzle straight on and go:
- Lemon or Lime Wedge
- Apple Cider Vinegar
- Olive Oil
- Balsamic Vinegar
- Tahini - drizzle straight on or mix with some lemon juice and sesame oil to make an easy dressing
I hope these offer some inspiration to bring some vibrancy to your lunches with some nourish bowls.
Take some moments with your bowl before consuming, breathe, extend gratitude to these ingredients and to the Earth, and set the intention to nourish your body with this meal. Enjoy!