Mix it Up with Nourish Bowls

The Ultimate Guide to a Healthy and Versatile Meal

Are you a sucker for any meal in a bowl? Do you love to mix everything up and enjoy all of the flavors, especially when there’s a really good dressing? Me, too!

Let me introduce you to my latest go-to bowl – the nourish bowl.

Nourish bowls, also known as Buddha bowls or grain bowls, have become a popular trend in the world of healthy eating. These colorful and nutritious meals are not only visually appealing but also packed with a variety of health benefits. Plus, they are a great way to use up leftovers!

What Are Nourish Bowls?

Nourish bowls are a complete meal, typically made up of a mix of grains, proteins, vegetables, healthy fats, and a delicious dressing. The beauty of nourish bowls lies in their versatility – you can mix and match ingredients based on what you have on hand or your personal preferences. They are designed to be balanced and nutrient-dense, providing a well-rounded meal that fuels your body.

Why Nourish Bowls Are a Great Option for a Healthy Meal

1. Balanced Nutrition: Nourish bowls combine a variety of food groups, ensuring you get a balance of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals). This balance helps keep you energized and satisfied.
2. Customizable: One of the best things about nourish bowls is that they can be tailored to suit your dietary needs and taste preferences. Whether you’re vegan, vegetarian, gluten-free, or a meat-eater, there’s a nourish bowl combination for you.
3. Easy and Quick to Prepare: With a bit of prep work, nourish bowls can be assembled in minutes. Pre-cook grains and proteins, chop vegetables in advance, and have dressings ready to go for a quick and easy meal any time of the day.
4. Perfect for Using Up Leftovers: Nourish bowls are a fantastic way to repurpose leftovers. Have some leftover roasted vegetables or cooked chicken? Toss them into a bowl with some fresh greens and a tasty dressing, and you’ve got a whole new meal.

Nutritional Benefits of Nourish Bowls

1. High in Fiber: The combination of grains, vegetables, and legumes in nourish bowls provides a substantial amount of dietary fiber. Fiber aids in digestion, helps maintain stable blood sugar levels, and keeps you feeling full longer.
2. Rich in Vitamins and Minerals: Fresh vegetables and greens are packed with essential vitamins and minerals like vitamin C, vitamin A, potassium, and magnesium. These nutrients support immune function, bone health, and overall well-being.
3. Healthy Fats: Adding sources of healthy fats like avocado, nuts, seeds, or olive oil-based dressings can help improve heart health, support brain function, and keep your skin glowing.
4. Adequate Protein: Including a variety of protein sources such as chicken, tofu, beans, or eggs ensures that you’re getting enough protein to support muscle repair, growth, and overall body function.

How to Build Your Own Nourish Bowl

Here’s a simple guide to creating your own nourish bowl:

1. Choose Your Base:
   • Quinoa (1/2 cup cooked)
   • Brown rice (1/2 cup cooked)
   • Farro (1/2 cup cooked)
   • Cauliflower rice (1 cup cooked)
   • Mixed greens (2 cups)
2. Pick a Protein: (add more if you need to meet your protein goals!)
   • Grilled chicken breast (3 oz)
   • Roasted chickpeas (1/2 cup)
   • Baked tofu (3 oz)
   • Hard-boiled eggs (2 eggs)
   • Black beans (1/2 cup)
3. Add a Cooked Vegetable:
   • Roasted sweet potatoes (1/2 cup)
   • Steamed broccoli (1/2 cup)
   • Sautéed kale (1 cup)
   • Roasted Brussels sprouts (1/2 cup)
   • Grilled zucchini (1/2 cup)
4. Include a Fresh Vegetable:
   • Cherry tomatoes (1/2 cup)
   • Cucumber slices (1/2 cup)
   • Shredded carrots (1/2 cup)
   • Red bell pepper slices (1/2 cup)
   • Shredded purple cabbage (1/2 cup)
5. Incorporate a Healthy Fat:
   • Avocado slices (1/2 avocado)
   • Hummus (2 tablespoons)
   • Nuts (2 tablespoons)
   • Seeds (2 tablespoons)
   • Olives (1/4 cup)
6. Top with a Delicious Dressing: (recipes below)
   • Lemon Tahini Dressing
   • Olive Oil and Balsamic Vinegar
   • Miso-Ginger Dressing
   • Greek Yogurt Dressing
   • Honey Mustard Dressing
7. Finish with 1-2 Creative Toppings:
   • Fresh herbs (1 tablespoon)
   • Sesame seeds (1 teaspoon)
   • Green onions (1 tablespoon)
   • Dried cranberries or raisins (1 tablespoon)
   • Nutritional yeast (1 tablespoon)
   • Hummus (1 tablespoon)

Dressing Recipes

Lemon Tahini Dressing (Makes 4 servings)

• 1/4 cup tahini
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 1-2 tablespoons water (to thin)
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Whisk together tahini, lemon juice, olive oil, and minced garlic.
2. Add water as needed to reach desired consistency.
3. Season with salt and pepper to taste.

Olive Oil and Balsamic Vinegar (Makes 4 servings)

• 3 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Whisk together olive oil and balsamic vinegar.
2. Season with salt and pepper to taste.

Miso-Ginger Dressing (Makes 4 servings)

• 2 tablespoons white miso paste
• 1 tablespoon grated fresh ginger
• 2 tablespoons rice vinegar
• 1 tablespoon soy sauce or tamari
• 1 tablespoon sesame oil
• 1 tablespoon water (to thin if needed)

Instructions:

1. Whisk together miso paste, grated ginger, rice vinegar, soy sauce, and sesame oil.
2. Add water if needed to reach desired consistency.

Greek Yogurt Dressing (Makes 4 servings)

• 1/2 cup Greek yogurt
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Whisk together Greek yogurt, lemon juice, olive oil, and minced garlic.
2. Season with salt and pepper to taste.

Honey Mustard Dressing (Makes 4 servings)

• 2 tablespoons Dijon mustard
• 2 tablespoons honey
• 1 tablespoon apple cider vinegar
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Whisk together Dijon mustard, honey, apple cider vinegar, and olive oil.
2. Season with salt and pepper to taste.

Conclusion

Nourish bowls are a delicious, versatile, and healthy meal option that can be customized to fit any diet or preference. They provide balanced nutrition, help reduce food waste by using up leftovers, and are quick and easy to prepare. Next time you’re looking for a satisfying and nutrient-packed meal, try building your own nourish bowl!

Comment below and let us know what your favorite combinations are!

Mediterranean Nourish Bowl

Print Recipe

A vibrant and protein-packed bowl featuring quinoa, grilled chicken, roasted sweet potatoes, cherry tomatoes, cucumber slices, avocado, and a dollop of hummus. Perfect for a refreshing and filling meal that's rich in fiber, vitamins, and healthy fats.

Prep Time:10 minutes mins

Cook Time:30 minutes mins

Equipment

• 1 saucepan
• grill or grill pan
• baking sheet
• kitchen knife
• mixing bowls

Ingredients

• 1/2 cup cooked quinoa
• 3 oz grilled chicken breast
• 1/2 cup roasted sweet potatoes
• 1/2 cup cherry tomatoes halved
• 1/2 cup cucumber slices
• 1/2 avocado sliced
• 2 tablespoons hummus
• 1 tbsp dressing of choice see blog post for dressing recipes

Instructions

Roast Sweet Potato

• Preheat the oven to 400°F (200°C).
• Peel and dice the sweet potatoes into 1/2-inch cubes.
• Toss with a bit of olive oil, salt, and pepper.
• Spread on a baking sheet and roast for 25-30 minutes, turning once, until tender and slightly crispy.

Cook Quinoa

• While sweet potatoes are roasting:
• Rinse 1/4 cup of quinoa under cold water.
• In a saucepan, combine quinoa with 1/2 cup of water.
• Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
• Fluff with a fork and let it cool.

Grill Chicken

• While potatoes and quinoa are cooking:
• Preheat the grill or grill pan to medium-high heat.
• Season the chicken breast with salt, pepper, and your favorite spices.
• Grill the chicken for about 6-7 minutes on each side or until cooked through.
• Let it rest for a few minutes, then slice.

Prepare Fresh Vegetables

• Halve the cherry tomatoes and slice the cucumber.

Assemble the Bowl

• In a mixing bowl or directly in your serving bowl, place the cooled, cooked quinoa as the base.
• Arrange the grilled chicken, roasted sweet potatoes, cherry tomatoes, cucumber slices, and avocado on top.
• Add a dollop of hummus in the center.

Top with favorite dressing

• See blog post for recipe suggestions

Video

Notes

Nutritional Breakdown per Serving:

• Calories: 585
• Protein: 35 g
• Carbohydrates: 56 g
• Fiber: 16 g
• Fat: 25 g

Course: dinner, Lunch

Cuisine: Mediterranean

Keyword: anti-inflammatory, grilled chicken, hummus, mediterranean, quinoa, roasted sweet potato

Servings: 1

Calories: 585kcal

Asian Inspired Nourish Bowl

Print Recipe

An Asian-flavored bowl with brown rice, baked tofu, steamed broccoli, red bell pepper slices, shredded purple cabbage, creamy avocado, and a sprinkle of sesame seeds. This bowl is a delightful mix of textures and flavors, providing a balanced and nutrient-dense meal.

Prep Time:10 minutes mins

Cook Time:30 minutes mins

Total Time:40 minutes mins

Equipment

• saucepan
• baking sheet
• steamer basket or pot with lid
• knife
• cutting board
• mixing bowls

Ingredients

• 1/2 cup cooked brown rice
• 3 oz baked tofu
• 1/2 cup steamed broccoli
• 1/2 cup red bell pepper slices
• 1/2 cup shredded purple cabbage
• 1/2 avocado sliced
• 1 teaspoon sesame seeds
• 1 tbsp dressing of choice see blog post for dressing recipes

Instructions

Cook Brown Rice

• Rinse 1/4 cup of brown rice under cold water.
• In a saucepan, combine brown rice with 1/2 cup of water.
• Bring to a boil, reduce heat to low, cover, and simmer for 30-35 minutes or until water is absorbed.
• Fluff with a fork and let it cool.

Bake Tofu

• Preheat the oven to 400°F (200°C).
• Cut tofu into 1/2-inch cubes.
• Toss with a bit of soy sauce, sesame oil, and cornstarch.
• Spread on a baking sheet and bake for 25-30 minutes, turning once, until golden and crispy.

Steam Broccoli

• Cut broccoli into florets.
• Steam broccoli in a steamer basket over boiling water or in a pot with a small amount of water for 5-7 minutes until tender.

Prepare Fresh Vegetables

• Slice the red bell pepper
• Shred the purple cabbage.

Assemble the Bowl

• In a mixing bowl or directly in your serving bowl, place the cooked brown rice as the base.
• Arrange the baked tofu, steamed broccoli, red bell pepper slices, shredded purple cabbage, and avocado on top.
• Sprinkle with sesame seeds.

Top with Dressing

• See blog post for dressing recipes

Video

Notes

Nutritional Breakdown per Serving:

• Calories: 480
• Protein: 18 g
• Carbohydrates: 50 g
• Fiber: 13 g
• Fat: 23 g

Course: dinner, Lunch

Cuisine: asian

Keyword: asian, baked tofu, brown rice, red bell pepper, steamed broccoli, vegetarian

Servings: 1

Calories: 480kcal

Vegetarian Nourish Bowl

Print Recipe

A hearty and plant-based bowl with farro, roasted chickpeas, sautéed kale, cherry tomatoes, shredded carrots, mixed nuts, and fresh herbs. This bowl is packed with protein, fiber, and a variety of vitamins and minerals, making it an excellent choice for a satisfying vegetarian meal.

Prep Time:10 minutes mins

Cook Time:30 minutes mins

Total Time:40 minutes mins

Equipment

• saucepan
• baking sheet
• skillet
• knife
• cutting board
• mixing bowls

Ingredients

• 1/2 cup cooked farro
• 1/2 cup roasted chickpeas
• 1 cup sautéed kale
• 1/2 cup cherry tomatoes halved
• 1/2 cup shredded carrots
• 2 tablespoons mixed nuts e.g., almonds, walnuts
• 1 tablespoon fresh herbs e.g., cilantro, parsley
• 1 tbsp dressing of choice see blog post for dressing recipes

Instructions

Cook Farro

• Rinse 1/4 cup of farro under cold water.
• In a saucepan, combine farro with 1/2 cup of water.
• Bring to a boil, reduce heat to low, cover, and simmer for 20-25 minutes or until tender.
• Drain any excess water and let it cool.

Roast Chickpeas

• Preheat the oven to 400°F (200°C).
• Drain and rinse 1/2 cup of chickpeas.
• Toss with olive oil, salt, pepper, and your favorite spices.
• Spread on a baking sheet and roast for 25-30 minutes, shaking the pan halfway through, until crispy.

Saute Kale

• Heat a skillet over medium heat with a bit of olive oil.
• Add the kale and sauté for 5-7 minutes until wilted and tender.

Prepare Fresh Vegetables

• Halve the cherry tomatoes
• Shred the carrots.

Assemble the Bowl

• In a mixing bowl or directly in your serving bowl, place the cooked farro as the base.
• Arrange the roasted chickpeas, sautéed kale, cherry tomatoes, shredded carrots, and mixed nuts on top.
• Sprinkle with fresh herbs.

Top with Dressing

• See blog post for dressing recipes

Video

Notes

Nutritional Breakdown per Serving:

• Calories: 530
• Protein: 20 g
• Carbohydrates: 68 g
• Fiber: 18 g
• Fat: 21 g

Course: dinner, Lunch

Cuisine: vegetarian

Keyword: anti-inflammatory, farro, fresh herbs, plant-based, roasted chickpeas, vegetarian

Servings: 1

Calories: 530kcal