Living the healthy life is full of variety, delicious and doesn’t have to be time consuming or complicated. Case in point = nourish bowls! A nourish bowl is a balanced, nutrient-dense meal that let’s you be creative and build a satisfying dish in a flash, based on what flavours you’re in the mood for or what ingredients you have in the fridge.
Nourish bowls are a JSHealth staple and an excellent go-to during our 2 week Reset Challenge. Combining greens, colourful veggies, protein, quality carbohydrates and good fats ensures you’re getting in plenty of antioxidants, fibre and all the key macronutrients to fuel your body. Here’s an easy formula to guide you when whipping up your own nourish bowl creations:
Start with a fresh base
Greens, greens, greens! Can’t get enough of them and they are the perfect base of your bowl. Use 2-3 cups of greens or salad leaves of choice, either fresh or sautéed. Good options include:
- Rocket
- Iceberg Lettuce
- Baby Spinach
- Cos lettuce
- Mixed Lettuce
- Kale, chopped
Next add some colourful veggies
These make meals extra delish and are full of fibre. Include 1-2 cups of colourful vegetables (raw or cooked). Eating the rainbow is your motto here – the more colours, the better. Try:
- Fresh baby tomatoes
- Sliced cucumber
- Cabbage, shredded
- Carrots, grated or roasted
- Red (Spanish) onion, diced
- Roasted broccoli
- Roasted spiced cauliflower
- Celery, sliced
- Roasted zucchini strips (courgette)
- Grilled eggplant strips (aubergine)
- Cauliflower rice
Choose a protein
Protein is essential to keep blood sugar levels stable and cravings at bay. Aim for around the size of your palm and organic where possible. Great options are:
- Chicken or turkey breast
- Grilled fish
- 2 eggs
- Grass-fed meat (beef or lamb)
- 1 cup of veggie protein (lentils, beans or a mix)
- Tempeh or tofu (100-150g)
Select a quality carb
Slow-releasing, high-fibre carbs are great for energy. Aim for ½ a cup cooked as part of your bowl. Try:
- Baked sweet potato
- Roasted pumpkin or squash
- Roasted beetroot
- Boiled rice (basmati or brown)
- Boiled quinoa
- Organic lentils or beans
- Sourdough bread, wholegrain or gluten-free (1 slice)
- Wholemeal pasta, brown rice pasta, mung bean pasta
Choose a healthy fat
Including a good fat source will help to keep you feeling full and satiated, plus is essential for skin, hormone and brain health. Favourites include:
- ¼ – ½ an avocado, sliced or smashed
- Drizzle of flaxseed oil, extra virgin olive oil or tahini (1 tbsp)
- Sprinkle of roasted almonds or pumpkin seeds (1 tbsp)
- Crumbled feta, goat’s cheese or vegan cheese alternative (1 tbsp)
- Use extra virgin olive oil to cook your veggies
- Try one of these JSHealth dressings or find plenty in the App
Add extra flavour
This is the best part of the whole process! It’s time to pimp your bowl with your favourite healthy seasonings, herbs and spices:
- Add a sprinkle of nutritional yeast
- Use some curry powder to flavour veggies
- Add a pinch of chilli flakes
- Top with chopped fresh herbs
- Season with sea salt or Himalayan salt
- Add a sprinkle of mixed spices for extra flavour
- Drizzle lemon juice over your meal
