A go-to recipe that’s a beautiful balance of nutrient-dense vegetables, fruits, carbohydrates, healthy fats, and quality proteins.
I’m excited to share with you all one of my favorite go-to meals that I’ve been eating for years. I’ve finally come up with the perfect way to describe it—the nourish bowl. When I first shared one of my nourish bowls on Instagram, it became one of my most popular posts, and for good reason… it’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 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!
Nourish Bowl Recipes
Spinach, romaine, arugula, kale, microgreens, sprouts, mustard greens, swiss chard, etc.
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.
Avocado, olive oil, olives, nuts, seeds, hemp seeds, grapeseed oil, sesame oil, truffle oil
Carrots, bell peppers, cucumbers, zucchini, snap peas, peas, radish, green beans, broccoli, cauliflower; any and all veggies you enjoy!
Sweet potatoes, quinoa, millet, brown rice, wild rice, beans (starchy-protein), corn and peas (starchy veggie).
Strawberries, pears, banana, papaya, mango, grapes, raspberries, apples, etc.
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
My favorite is 2 tablespoons hummus + 2-4 tablespoon apple cider vinegar + 2 tablespoons of nutritional yeast = a super thick and creamy dressing.
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.
The best thing about a nourish bowl is the protein, which you need in your diet to build and repair tissues, including strong muscles. You can choose to go fully plant-based with tempeh, hummus, or lentils. You could also do a meat-based protein, like chicken, fish, or eggs.
You’ll get complex—aka slow-digesting—carbs by making the base of your bowl quinoa, sweet potatoes, or bown rice. These all also provide filling fiber and the energy your body needs to move around all day.
Avocados, olive oil, nuts, and seeds—each healthy fat will keep you fuller for longer, as your body digests them more slowly. They’re each also good for your heart and cholesterol levels. What’s more is that you need some fat to absorb certain vitamins and minerals, particularly the ones you’ll get from the veggies you put in your bowl, including vitamins, A, D, E, and K.
2 cups romaine, roughly chopped
1 cup spinach
4-5 roasted brussels sprouts (from batch cooking day)
1 roasted sweet potato
1/2 cup carrots, shredded or diced
1/4 cup cucumber, sliced thinly
1/4 of an avocado
3 tablespoons nutritional yeast
3 tablespoons hemp seeds
2 tablespoons hummus (of your choice)
freshly squeezed lemon
2 tablespoons apple cider vinegar
dash of kelp granules
dash of cayenne pepper (optional)
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!
Share Your Bowls!
I hope you all enjoy the nourish bowl as much as I do! Get creative, have fun and be sure to send me pictures of your bowl recipes creations. I want to see them, so use the hashtag #nutritionstripped.