Nourish Bowls 101

Nourish bowls feature a lot on our menus as they make a great easy, mid-week meal or healthy lunch option! They are perfect for busy people on the go as you can prep the ingredients ahead of time.

They usually consist of five components:

  1. Grains and/or starchy vegetables
  2. Protein
  3. Seasonal vegetables
  4. Dressing or sauce
  5. Toppings and garnishes

As you can see they are called nourish bowls for good reason - they are well-balanced, filled with all the macro nutrients you need to keep you NOURISHED and perfect when you are after something a little more substantial than a leafy green salad.

THE FIVE KEY COMPONENTS:

Grains or starchy vegetables

Usually, the base of the is made up of grains and/or starchy vegetables providing a good source of complex carbohydrates to keep you satisfied.

For example:

  • Rice
  • Quinoa
  • Freekeh
  • Roasted root vegetables

Protein

Protein is the next important addition as it will keep you fuller for longer, balance your blood sugar levels and can be a good source of flavour and help set the ‘theme’ for your bowl.

For example:

  • Chicken
  • Salmon
  • Red meat
  • Eggs
  • Legumes

Seasonal vegetables

Vegetables add colour, texture and fibre!

  • Roasted – batch roast a big tray of seasonal veggies.
  • Grilled/ sautéed – a great way to add a little extra flavour.
  • Steamed – steamed is great when you’re short of time, just make sure you have a delicious dressing and toppings to add the flavour.
  • Raw – finely diced into easy-to-eat pieces, grated or finely sliced.

Dressings and sauces

Instead of stocking up on a number of supermarket dressings (usually filled with preservatives and sugars), make your own from your pantry staples – that way you can make a variety of tasty dressings for half the price.

  • Simple vinaigrette
  • Creamy tahini dressing
  • Asian-Inspired dressing
  • Hummus, whipped feta, tzatziki (you can also add these as an extra topping)

Toppings and garnishes

To really elevate your bowl, add some toppings and garnishes!

  • Extra flavour – fresh herbs
  • Something crunchy – roasted nuts and seeds, croutons
  • Something creamy – avocado, feta, hummus, dips
  • Something sweet – dates, currents or raisins
  • Something tangy – pickled onions, kimchi, sauerkraut
  • Something spicy – jalapenos, chilli, chilli oil, hot sauce

OUR TOP NOURISH BOWL RECIPES:

Miso Chicken Poke Bowls

Jasmine rice + miso chicken + cabbage, carrot, cucumber, edamame beans + miso sesame dressing + crispy shallots, almonds, pickled ginger.

Miso Chicken Poke Bowls

Vegan Nourish Bowls

Quinoa and roasted sweet potato + crispy lentils + kale + cashew tahini sauce + avocado, sunflower seeds.

Vegan Nourish Bowls

Mexican-Inspired Vegetarian Nourish Bowls

Brown rice + Mexican spiced beans + corn, and cos + coriander + pumpkin seeds + sour cream and avocado

Mexican-Inspired Vegetarian Nourish Bowls

Middle Eastern-Inspired Bowl

Quinoa + halloumi + cucumber, capsicum, cherry tomatoes, cos + mint and parsley + olives + red capsicum sauce

Middle Eastern-Inspired Bowl

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