Health & Well-being

Nourish Bowl 101

A nourish bowl is a well-balanced, healthy meal containing a variety of nutrient-dense ingredients (veggies, healthy fats, quality proteins and carbs). They are also known as buddha bowls, macro bowls, bliss bowls, power bowls, etc. No matter what you call them, these bowls are an excellent option for a healthy and easy lunch or dinner. The best part about nourishing bowls is that the options are endless.

REASONS WHY I LOVE THESE HEALTHY BOWLS

Nourish bowls are an amazing meal option for several reasons:

  • No recipe needed: I love that these bowls are so versatile and do not require a recipe. You can use whatever is in season or what is on special – the choice is up to you.
  • Healthy: Filled with a well-balanced variety of nutrient-rich, whole foods (aka “real food”).
  • Delicious: One of the most important reasons. So many different flavours and textures combined in one bowl.
  • Easy to make: These are super easy to make since you are just assembling a variety of your favourite ingredients in a bowl.
  • Endless options: There are countless combinations so you will never get bored. This also makes them great in households with multiple people since everybody can customise their bowls to suit their tastes.
  • Works for every diet: No matter your dietary preference or requirements, these bowls can be customised to suit your needs. That’s the beauty of a meal with no specific recipe. 
  • Perfect for meal prep: These are great for meal prep since you just need to prep a variety of ingredients and then can mix and match to make a variety of different nourish bowls.
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So let’s walk through exactly how you can build your nourish bowls. 

Step 1: Choose Your Protein

The protein in your nourish bowl helps contribute to satiety and fullness. Plus, protein is the building block of the body! It helps build everything from hair and skin to organs and blood cells. Needless to say, protein is an important part of every meal. And therefore every nourish bowl recipe, too.

Protein examples to choose from: tempeh, tofu, beans, legumes, quinoa, lentils, nuts, seeds, nutritional yeast (not a “protein”, but loaded with plant-based protein), farm-fresh eggs etc. 

Step 2: Choose Your Non-Starchy Carbohydrates

Non-starchy carbohydrates are just a fancy way of saying water-based vegetables. This is where we get all of that wonderful fibre, as well as a multitude of vitamins and minerals. Load your nourish bowl up with as many of these as you can! 

Non-Starchy Carbohydrate examples to choose from: spinach, romaine, arugula, kale, microgreens, sprouts, mustard greens, swiss chard, bell peppers, cucumbers, zucchini, snap peas, radish, green beans, broccoli, cauliflower, tomatoes, onions, cucumbers, etc.

Step 3: Choose Your Fats

Your fat source is where the vast majority of your satiety and fullness come from. Nourish bowl recipes need some fat to ensure fullness as well as optimal absorption of nutrients.  

Fat examples to choose from: avocado, avocado oil, olive oil, olives, nuts, seeds, nut butter, seed butter, grapeseed oil, sesame oil, truffle oil etc. 

Plant-Based Sources of Healthy Fats
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Step 4: Choose Your Starchy and Sugary Carbohydrates

Starchy and sugary carbohydrates are where the body derives quick, immediate energy. We need them to feel and function our best daily.

Starchy carbohydrates are starch-based (think grains, grain products like bread, as well as starchy vegetables like potatoes or corn. Sugary carbohydrates contain more sugar than starch, think of fruit here.

Starchy and Sugary Carbohydrate examples to choose from are sweet potatoes, quinoa, millet, brown rice, wild rice, beans, legumes, lentils, corn, peas, strawberries, pears, banana, papaya, mango, grapes, raspberries, apples, etc.

Step 5: Choose Your Flavours

The flavour is what ties your nourish bowl recipe together. It’s what makes your bowl taste delicious and truly unique to you.

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*Do connect with me on Instagram at @KiranSinghUK, @SoulfullyNourishedUK & @SlowSimpleIntentional for behind the scenes, daily updates, inspiration and more!

HELLO, YOU!

I am Kiran and I'm a Lifestyle Coach, Podcast Host, Vegetarian Nutritionist, NLP Master Practitioner, Author and an Interior Designer.

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