Nourish bowl, rainbow bowl, balance bowl, goddess bowl; there’s several names to describe this style of salad. If you live locally, I highly recommend visiting The Plant Base in Tunbridge Wells if you fancy trying a nourish bowl, and you can pick your own combinations to suit your tastes or mood. However, the purpose of this post is to help you build your own nourish bowl and I’ve devised a basic step by step guide to help you put one together.
You can of course go out and buy the ingredients for your nourish bowls, but I think this kind of meal is a great way to use up leftover veggies. And, make it as colourful as you can so you can literally ‘eat the rainbow’.
- Choose a leaf base and a carbohydrate base. I like the proportion of two thirds leaves, one third carbs. You could leave out the carb base if you want a lighter salad, or swap the proportion if it’s a post-workout meal and go heavier on the carbs. With your leaf base, I would choose from the following: spinach, kale, rocket, watercress. For the carb base, I would choose from: quinoa, brown rice, buckwheat, sweet potato wedges.
- Choose your veggies. Now I’m not going to list the veggies you can choose from, but as I said, this is a great way to use up any veg that needs eating. Alternatively, you can choose veg that compliments each other and may verge towards a particular cuisine, for example Asian (shredded carrot, red cabbage, cucumber, beanspouts), or Mediterranean (peppers, sun-dried tomatoes, roasted aubergine).
- Add a protein. Again, this could be to compliment your veggies if you’re going for a theme (asian- edemame beans, mediterranean- falafel). Or if you have some leftover meat, feel free to add that too if it’s your bag.
- Make a dressing. I like to make my own dressings as I can control what goes in and make it to compliment my salad. You can again tailor it to your salad, or make a generic dressing. If I was making an Asian nourish bowl, I would combine peanut butter, roasted seasame oil, tamari and lime juice and mix. For a Mediterranean nourish bowl, I would combine tahini, olive oil, lemon juice and mix. For a generic dressing, I would combine olive oil, wholegrain mustard, lemon, honey and mix.
- Supercharge your bowl. These are the little added extras to supercharge your salads to boost the nutrient content and add extra texture. Think seeds, toasted chopped peanuts, nutritional yeast, roasted cripsy chickpeas, crushed nori sheets, hemp seeds, the choice is yours.
- Avocado. Because what’s a nourish bowl without avaocado?!