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 a 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! Pictured: shredded carrots, sliced cucumbers, purple sweet potatoes, quinoa, chickpeas, hemp seeds, avocado, roasted brussells sprouts, red onion, cherry tomatoes on top of romaine and spinach lettuce Nourish Bowl Recipes How to make a delicious, easy macro bowl. #nutritionstripped #mealprep Tweet Greens Spinach, romaine, arugula, kale, micro greens, sprouts, mustard greens, swiss chard, etc. Proteins 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. Healthy Fats Avocado, olive oil, olives, nuts, seeds, hemp seeds, grapeseed oil, sesame oil, truffle oil Other Veggie Recipes Deconstructed Vegetable Sushi Bowl Simple Grilled Vegetable Skewers Ultimate Vegetable Pot Cooking with Summer Vegetables Hearty Vegetable Bowl Veggies Carrots, bell peppers, cucumbers, zucchini, snap peas, peas, radish, green beans, broccoli, cauliflower; any and all veggies you enjoy! Carbohydrates Sweet potatoes, quinoa, millet, brown rice, wild rice, beans (starchy-protein), corn and peas (starchy veggie). Fruits Strawberries, pears, banana, papaya, mango, grapes, raspberries, apples, etc. Add-ons 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 Dressings My favorite is 2 tablespoons hummus + 2-4 tablespoon apple cider vinegar + 2 tablespoons of nutritional yeast = a super thick and creamy dressing. Bonus Recipe Take my Nourishing Nut & Seed Bread, cut into cubes, toast until crunchy and golden brown. Then, you get gluten-free/vegan-friendly salad croutons! 3.2.2199 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.
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Serving Size: 1 recipe (283g) | ||
Recipe Makes: 1 | ||
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Calories: 182 | ||
Calories from Fat: 23 (13%) | ||
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Amt Per Serving | % DV | |
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Total Fat 2.5g | 3 % | |
Saturated Fat 0.3g | 2 % | |
Monounsaturated Fat 1.1g | ||
Polyunsanturated Fat 0.3g | ||
Cholesterol 0mg | 0 % | |
Sodium 96.7mg | 3 % | |
Potassium 1496.7mg | 39 % | |
Total Carbohydrate 27.3g | 8 % | |
Dietary Fiber 13.3g | 53 % | |
Sugars, other 14g | ||
Protein 18.8g | 27 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 182
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