Making your own nourish bowls is an excellent way to get some added nutrients, protein and healthy fats in your diet, not to mention save you some money.
There are no hard and fast rules to making a nourish bowl. But with a few basic guidelines, you'll be putting together your own variety of gluten free nourish bowls in no time.
Most nourish bowls start with a grain (such as quinoa, rice etc.) or rice-noodles as a base. I prefer to start with greens. This way you can load your bowl with more healthy vegetables and protein.
To make:
Prepare a grain or noodle of choice. Quantity will depend on your preferance, how many serves you are making and if you are planning for leftovers.
If preparing rice noodles, follow cooking instructions and rinse with cool water.
To cook quinoa, rinse first then cover with water in a small saucepan. Add some vegetable stock and boil until water is absorbed and the tails are showing in the quinoa.
Boil your egg/s, peel and cool if including boiled eggs.
Layer the base of your bowl with greens of your choice. Ideas include a couple of large handfuls of baby spinach leaves, chopped lettuce of your choice or sauteed kale.
Julienne the vegetables. You can get creative or use whatever you have on hand.
Some of my faves include carrot, cucumber, radish, snowpeas and capsicum (bell pepper).
Place your vegetables in sections on top of your greens (picture a pie chart divided into sections).
Drain and rinse a small tin of beans of choice. Top your nourish bowl with appox 2 tablespoons of beans. Edamame or black beans taste great in nourish bowls. Add to your nourish bowl for extra protein and fiber.
Add a healthy fat such as a boiled egg or half an avocado.
Serve your grain or noodle in the bowl.
Top with your protein.
Your options vary here and this is where it is simple to make a number of different nourish bowls.
I love salmon in my nourish bowls and it is an excellent choice. Tinned tuna is also a great choice to keep on hand. Or you could cook some chicken breast (easy to cook extra for leftovers). Or if you prefer a vegan option, opt for tofu.
Sprinkle with a seed of choice. Think hemp seeds, sunflower seeds or pumpkin seeds. Approx a tablespoon is a good amount.
Drizzle with a sauce or dressing of choice. My fave is Japanese Tonkatsu Sauce that I buy from my supermarket (ensure gluten free).
And most importantly, enjoy!!
Tip: You can also utilize leftovers to add to your Nourish Bowls. For example coleslaw, crumbed chicken. This helps save time and food wastage.
For added probiotics and gut support, fermented vegetables such as sauerkraut are an excellent addition too.
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