Build Your Own Healthy Nourish Bowl In 3 Simple Steps

WHAT IS A NOURISH BOWL?

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.

DO YOU EAT THEM HOT OR COLD?

That’s up to you – either way is fine! It depends on your preference and the ingredients you choose to add.

REASONS WHY I LOVE THESE HEALTHY BOWLS

Nourish bowls are an amazing meal option for a number of 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: Obviously one of the most important reasons. So many different flavors and textures combined in one bowl – YUM!

  • Easy To Make: These are super easy to make since you are basically just assembling a variety of your favorite 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 customize their own bowl to suit their individual tastes.

  • Works For Every Diet: No matter your dietary preference or requirements, these bowls can be customized to suit your needs. That’s the beauty of a meal with no specific recipe. Allergies? Just don’t add those items to your bowl. Vegan? Just use plant-based ingredients. Paleo? Don’t add any dairy or grain-based ingredients, etc. I think you get the picture!

  • 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.

HOW TO MAKE A NOURISH BOWL

Are you ready to make one? Just follow this simple 3-step formula/template to easily build yourself a healthy and delicious meal.

STEP 1: BASE OF LEAFY GREENS

Start off with a base of leafy greens. Some options include: spinach, kale, arugula, mixed baby greens (mesclun mix), romaine, leaf lettuce, swiss chard, sprouts, microgreens, etc.

STEP 2: TOP WITH VARIETY OF VEGGIES, PROTEIN, CARBS + HEALTHY FATS

It’s time to top your base of leafy greens with a variety of nutrient dense veggies, protein, carbs and healthy fats. You can sprinkle them on top or arrange them in neat little piles or stripes across the top – whatever makes you happy! Here are some options for each group:

  • VEGGIES: They can be raw, roasted or grilled. Pick a few that you enjoy! Some options include: carrots, cucumber, cabbage, zucchini, beets, mushrooms, peppers, radish, broccoli, cauliflower, snap peas, green beans, asparagus, brussel sprouts, etc.

  • PROTEIN: Some options include: nuts, seeds, beans, lentils, quinoa, tempeh, tofu, eggs, fish and quality meat (chicken, turkey, beef, etc.). If choosing animal protein, focus on quality sources. Perhaps you have a great local farmers market, butcher or CSA program in your area that sources quality meat. Alternatively, there are also meat subscription boxes like ButcherBox or truLOCAL that conveniently deliver high quality meat to your door.

  • WHOLE FOOD CARBS: Some options include: sweet potatoes, quinoa, rice, corn, squash, whole grains, wild rice, beans, peas, etc.

  • HEALTHY FATS: Some options include: avocado, nuts, seeds, olives, olive oil, tahini, salmon, etc.

STEP 3: FINISH IT OFF WITH ADD-ONS

It’s time for the delicious add-ons! These are things that you drizzle, scatter and scoop over the top to bring it all together. Some options include: homemade or quality store-bought dressings or sauces, fermented veggies like sauerkraut or kimchi, nuts, seeds, hemp hearts, salsa, hummus, fruit, cheese, guacamole, pesto, nutritional yeast, fresh lemon juice, herbs, favorites spices or seasonings, etc.

SO LET’S SUMMARIZE…

To make a healthy nourish bowl, simply: Start off with a base of leafy greens. Top with a variety of nutrient dense veggies, protein, carbs and healthy fats. Then bring it all together by drizzling or scattering on some delicious add-ons. Get creative and have fun – the options are endless!

GREAT FOR MEAL PREP

These bowls are absolutely perfect for meal prep. Just prep a variety of ingredients and store them separately in the fridge. For example, you can wash and cut up veggies, roast veggies, cook up some proteins or grains, make a dressing or sauce, etc. Then when it comes time to make a meal, you can easily and quickly mix and match your prepped ingredients to make a delicious nourish bowl. You can also meal prep completely assembled bowls if you prefer but I like the ingredients approach for greater versatility.

LOOKING FOR SOME INSPIRATION?

The beauty of these bowls is that they do not require a recipe and are so flexible! However, sometimes we need a little inspiration to get the creative juices flowing. Here are a few great ideas to get you started!

  1. Tex Mex Style: Base of mixed baby greens topped with shredded carrots, red and yellow tomatoes, green and red bell peppers, shredded roast chicken, corn, black beans, avocado and finished off with a drizzle of sauce (greek yogurt mixed with salsa).

  2. Salmon Bowl: Base of mixed baby greens topped with grilled salmon, cucumber, wild rice blend, hard boiled egg, red cabbage, shredded carrots, pea shoots, pepitas, kimchi and finished off with a drizzle of UMAMI vinaigrette (any tangy vinaigrette or tahini sauce would also taste great!).

  3. Mediterranean Style: Base of baby spinach topped with roasted sweet potatoes, feta cheese, olives, mix of roasted veggies (red onion, zucchini, bell peppers), hummus, squeeze of fresh lemon and drizzle of olive oil.

Here are some more great ideas from some other talented bloggers to check out:

What’s your favorite nourish bowl combo? Let me know in the comments or show me your delicious creations on Instagram by tagging me (@strongerfitness1111). I would love to see what you come up with!

Stronger Fitnesshealthy meals, nutrition, meal prep