How To Build Your Own Nourishment Bowl
- Ruth Carlisle
- Apr 21, 2018
- 3 min read
Updated: Dec 3, 2023
It's getting to that time of year, when the sun is finally coming out and there is a vibe of panic - as (what seems like) everyone around you is getting summer body ready. All of a sudden the gym membership comes out, the snacking stops and the boring salads take a major place in your diet. However, if you're anything like me - this lasts about 2 weeks at max, and you find you slowly start slipping back into your usual food habits. As, quite frankly the good looking food was too tempting.
Imagine your lunchtime staff room today. You are sat there munching away with unappealing dread at a tasteless salad, and then you see someone across from you with a full filled sandwich, or a slice of cake - how can you not be tempted by it all?!
Well let me tell you how I have conquered the art of getting on that summer health hype, but actually stick to my healthy meals - and it lasting more than 2 weeks!!
Nourishment Bowls. Nourishment Bowls is the answer.
I love food. I love the variety of food that is out there. Restricting me to one set type of food, is not going to last - and I bet most people are in the same boat as me.
Nourishment Bowls provide an incredible variety to make every meal different, exciting and healthy. They provide the ingredients you need to resist temptation to fall back into old food habits. They are filled with a variety of components to satisfy you're hunger and to get all the nutrients and goodness your body requires. And the best thing - they are fantastically quick and easy to make! (I'm talking 10 minutes at max!).
If you need any more convincing, here are you're main food groups (that can be placed in nourishment bowls) and their benefits:
1) Grains - The fibre in whole grains helps provide a feeling of fullness without as many calories. Furthermore, it reduces blood cholesterol and helps with weight loss
2) Fruit - An excellent source of vitamins, minerals and antioxidants that can protect you from chronic diseases.
3) Vegetables - High in fibre, potassium, and vitamins A and C. The best way to get all this goodness into you, is by eating a variety of different coloured vegetables.
4) Protein - Promotes growth and protection for bones, muscles, cartilage, skin, and blood. Protein is high in B vitamins which serve a variety of functions in the body. These include releasing of energy and playing a vital role in the function of the nervous system.
5) Dairy - A source of protein and calcium which improves bone health and reduces the risk of CVD and Type 2 Diabetes.
So what are you waiting for!
The steps are as follows:
1) Start with a base (2 cups)
- Leafy lettuce
- Rocket
- Kale
- Spinach
2) Add Veggies (pick 2-3, 1/4 cup each)
- Cucumber
- Tomatoes
- Carrots (I love to grate my carrots to add a different texture)
- Brocolli
- Mushrooms
- Peppers
- Beetroot
- Courgette
3) Add Protein
- 1-2 Hard boiled egg
- Chicken
- Salmon
- Turkey
- Lentils
- Nuts
- Beans
- Chickpeas
4) Add Carbs (1/2 cup)
- Brown Rice
- Sweet Potato
- Quinoa
- Corn
5) Add Fruit (1/4 cup - I am one of those people who can't decide if they like the sweet with savoury combo - so this can be optional if you're like me!)
- Strawberries
- Blueberries
- Melon
- Kiwi
6) Add a Topping (as desired)
- Seeds (my go to is pumpkin or chia seeds)
- Nuts
- Balsamic Vinegar
- Herbs
- Cheese (feta cheese is my fave!)
- Lemon/Lime Juice
- Tahini
INGREDIENTS
2 cups of a leafy base
1/4 cup of veggies x2-3
1/4 cup of fruit
Protein source
Topping (as desired)
METHOD
Start your bowl with a layer of the leafy base of your choice
Prepare your protein choice and cooked vegetables as desired (this may involve some cooking depending on what you choose), and add into your bowl.
Add fruit, raw vegetables and topping to your bowl.
Enjoy!
So there you have it! How could you ever get bored with a meal like this?! Of course, I have only made some suggestions but there are plenty more out there - so raid your fridge and get prepping!
Happy Eating!
Ruth xxx