Nourish Bowl

 

For 2 people – easy ~ €

Preparation time: 10-15 minutes

Cooking time: 0-5 minutes

The Nourish Bowl is a healthy and very nutritious meal concept.

It is based on a bowl that contains several categories of ingredients full of nutrients, including whole grains and legumes for protein. There are not really any typical recipes, but a list from which you prepare your bowl choosing one or two ingredients of each category with what you have in your fridge and cupboards. Try to make it very colorful, as colors = nutrients!

In a deep plate or in a soup bowl, start with a salad base; add raw and cooked vegetables, legumes, whole grain cereal and extras, as well as some good fatties such as olive oil or rapeseed oil.

In the plate on the picture above:

 

  • Spinach and lamb’s lettuce/corn salad
  • Raw carrot sticks
  • Raw beetroot sliced (with a potato peeler)
  • Fried mushrooms
  • Baked sweet potato (left over from the day before – see recipe on the site)
  • Chickpeas cooked in a vegan barbecue sauce
  • A couple of drops of walnut oil
  • Pumpkin seeds

 

Here is another suggestion of Nourish Bowl:

  • Spinach base
  • Raw carrot sticks
  • Raw cucumber
  • Cooked rice
  • Soy cream (vegan cream)
  • Fried mushrooms
  • Smoked Tofu slices
  • Fried red pepper
  • Chickpeas cooked in a barbecue sauce
  • Parsley
  • A couple of drops of olive oil

 

Base: lettuce, spinach leaves, lamb’s lettuce, watercress, rocket salad, kale, Chinese cabbage, …

Raw vegetables: avocado, broccoli, carrot, cucumber, tomato, mushroom, beetroot, red cabbage, bell pepper, garlic, shallots, …

Cooked vegetables: broccoli, onion, bell pepper, mushroom, beetroot, sweet potato, zucchini, parsnip, cauliflower, Chinese cabbage, …

Whole grains: whole rice, whole wheat pasta, bulgur, millet, corn, couscous, quinoa, …

Legumes and proteins: tofu, chickpeas, hummus, cooked dried beans, lentils, …

Good fat: olive oil, rapeseed, nuts, flax…

Optional seeds and nuts: brazil nuts, hazelnuts, chia, pumpkin, sunflower, sesame, poppy, grounded flax seeds …

Extra: fresh herbs (parsley), vinegar, spices, dried fruits, …

Enjoy your meal!

Contribution by Claire B. & Lotta Grant!

Joachim