How to build a nourish bowl by a Nutritionist
Nourish bowls are a fantastic way to get a healthy, balanced, and delicious meal in one bowl. They are great if you are looking for a nutrient-dense lunch or dinner option. Nourish bowls are a great way to get all the nutrients your body needs as they help ensure you're eating a balance of macronutrients (protein, carbs, and fat) and micronutrients (vitamins and minerals) in every meal.
The bonus is that they are incredibly simple to prepare and use up what you have in your fridge and kitchen pantry. Plus, they can be enjoyed at home or take to work.
What is a Nourish Bowl?
A nourish bowl is a wholesome, balanced meal in a single bowl. It is typically filled with a variety of nutritious ingredients that complement each other in taste, texture, and health benefits. Your bowlful is not meant to be complicated and is flexible as to what you include. Using your favourite whole foods, you will include a base of grains, greens and top with a variety of proteins, healthy fats, veggies, and a drizzle of a tasty dressing.
Here’s a template on how to design your nourish bowl:
Start with a Solid Base
The base of your nourish bowl is where you’ll get the bulk of your fibre and carbohydrates to fuel you throughout the day. You can choose between leafy greens and/or wholegrains, depending on what your preference is. Personally I include both.
Leafy Greens: Spinach, kale, rocket, lettuce, watercress, mixed greens—these are nutrient dense and are packed with nutrients such as vitamins A, C, K and magnesium.
Wholegrains: Brown rice, quinoa, farro, bulgur wheat, or barley are more filling carbohydrate options and are full of fibre. Wholegrains are excellent for keeping you full for longer and stabilizing blood sugar levels.
Add a Protein
Protein is a key component of any balanced meal. Protein helps to build and repair tissues, helps you feel satisfied and, and supports overall health.
Animal-based protein: Chicken, turkey, salmon, or other fish, eggs, beef or cheese.
Plant-based protein: Chickpeas, lentils, tofu, tempeh, beans, edamame, or quinoa.
Remember to think about flavour while cooking your proteins, adding herbs and spices which all count towards your 30-plants a week. Also, you can cook the protein in various ways, such as grilled or roasted. I adore roasted chickpeas cooked with olive oil, seasoning and either turmeric or mixed dried herbs.
Include a variety of seasonal vegetables
Vegetables are the heart and soul of the nourish bowl. They provide vital vitamins, minerals, fibre, and antioxidants that support your immune system, digestive health, and energy levels. A variety of colorful veggies will also make your bowl vibrant, fun, and satisfying.
Raw: Think chopped or grated carrots, cucumber, peppers, or cherry tomatoes.
Roasted: Roasting vegetables such as sweet potatoes, cauliflower, broccoli or Brussels sprouts brings out their natural sweetness.
Fermented: Sauerkraut, kimchi, or pickled cucumbers or onions are wonderful for gut health, as they contain probiotics which promote a healthy microbiome.
Add healthy fats for satiety
Healthy fats are not something to be scared off. They are essential for supporting brain function, hormone regulation, and skin health. They also support the body to absorb fat-soluble vitamins such as vitamin A, D, E, and K. Adding a good source of fat to your nourish bowl will also help in keeping you feeling fuller and satisfied for longer.
Avocado: Avocado provides heart-healthy monounsaturated fats and is loaded with fibre, potassium, and vitamins.
Nuts and seeds: Almonds, walnuts, chia seeds, sunflower seeds, pumpkin seeds, and flaxseeds add a crunch and boost of healthy fats. They are little nutrition powerhouses and contain many minerals and vitamins. Walnuts, chia seeds and flaxseeds are also rich in omega-3 fatty acids, which are great for heart and brain health.
Olives and olive oil: Olives and olive oil are a great source of healthy fats, antioxidants and polyphenols.
Boost flavour and nutrition with your dressing
Your nourish bowl should have a delicious dressing or sauce to top it off, like the icing on a cake. This is your chance to add a zesty or creamy sauce that tastes good and adds even more nutrition.
Tahini dressing: Tahini is made from sesame seeds and is packed with healthy fats and calcium. It’s easy to make a tahini dressing with lemon, garlic, and olive oil.
Olive oil and lemon: This is a classic. The extra virgin olive oil helps the absorption of fat-soluble vitamins, and the vitamin C adds to the absorption of plant-based iron in your greens.
Yogurt sauce: This is an option I have been loving recently. I use Greek yogurt with garlic, lemon, and dill or parsley to make a creamy, protein-packed dressing.
Avocado dressing: This dressing works well with spicy bowls. By combining avocado, lime, and coriander, you can make a creamy dairy-free dressing.
Add extras
Herbs: Fresh herbs like coriander, parsley, chopped chives, or basil can brighten up the dish and add extra nutrition and antioxidants.
Spices: By adding some spices such as turmeric, cumin, paprika, or chili flakes, you can spice things up and add important health benefits, for example, turmeric has anti-inflammatory properties..
Microgreens: These are superfoods, try microgreens such as alfalfa, radish, broccoli or pea shoots. Each have their own additional health benefits. For example broccoli shoots support the immune system, detoxification process and oestrogen detoxification .
Play around with different seasonal ingredients and experiment with different flavours.
What are your favourite nourish bowl combinations?
Katie xx