Basic Nourish Bowl

A nourish bowl is a wonderful way to deeply feed your body and soul. With a nourish bowl, there is no end of variations, you can change them up, theme them, think Japanese, Mexican, root vegetable, summer, and I eat them for breakfast, lunch, and dinner.

Having the ingredients ready prepared in the fridge helps immensely in whipping together a healthy, wholesome and satisfying meal. I have seaweed, cooked quinoa or wild rice, roasted vegetables, cooked lentils, and beans, and lots of salad ingredients like sprouts, bitter greens, radishes, and of course, kimchi, sauerkraut and other fermented goodies.

I keep jars of homemade dressing in the fridge along with goodies like tempeh, tofu, boiled eggs, or if you eat meat perhaps poached chicken, salmon and fish. I have a range of toppings like gomasio, crunchy tamari nuts, nori strips, dulse flakes, an assortment of seeds and nuts, seed crackers, and raw food crackers stashed in the cupboard.

This means I can create a healthy lunch in a few minutes by simply assembling. Yay!

Here are my basic steps:

Step 1: create a base of leafy greens – lettuce, rocket, radicchio, dandelion, spinach, kale, radish tops, beetroot greens, nasturtium leaves, cabbage, parsley, basil, coriander, edible flowers, sprouts

Step 2: top with healthy carbs, fats, and protein

Carbs: cucumber, cabbage, zucchini, beets, mushrooms, peppers, radish, broccoli, cauliflower, snap peas, green beans, asparagus, Brussel sprouts

Protein: vegetarian/vegan options: eggs, tofu, tempeh, cashew or vegan cheese, seeds – pumpkin, sesame, flaxseeds, sunflower, chia or nuts, almonds, cashews, brazil, macadamia, unhulled tahini, nut butter, or white fish, poached chicken

Fats: avocado, nuts, seeds, nut butter, olives, olive oil, tahini, or oily fish like salmon or trout, tuna, sardines
If you choose animal protein try to get organic and sustainably sourced

Fermented Foods: sauerkraut, kimchi, miso, tempeh, natto

Seaweeds: dulse, hijiki, wakame, kombu, sea lettuce

Probiotic foods: chia, hemp, and flaxseeds

Roasted Vegetables

Ingredients

  • 3-4 cups of chopped veggies
  • 1-2 tsp. ghee, olive, avocado, or coconut oil
  • 1/4 cup of red onion or leeks
  • Sea salt and freshly ground pepper

Method

  • Toss the vegetables into the roasting pan season with salt and pepper, and  add your spices if using
  • Roast for 20 minutes at 180°c or until the veggies have browned and become tender
  • Be sure to toss the veggies at least once while roasting
  • Heat 2 teaspoons oil or ghee in a frypan over medium heat
  • Once hot add onion and sauté for about 5 minutes
  • When the vegetables are done toss in the onion and give it a stir
  • once cool store it in the fridge ready for creating your own nourish bowl

Herbs and Spices: explore different spices and herbs like coriander and cumin, smoky paprika, garam masala, chilli, fenugreek, zatar, gomasio (spirulina and sesame seeds), cajun; fresh herbs – dill, basil, parsley, dandelion, tarragon, chervil, mint, methi (fenugreek)