If you follow me, you’ll know I LOVE colour, vegetables and food in general. So…what do you get if you put all those things together? A NOURISH BOWL!
WHAT’S A NOURISH BOWL?
It is quite simply a big bowl of nourishing ingredients i.e FOOD THAT MAKES YOU FEEL DAMN GOOD inside and out. Nourish bowls can be enjoyed daily by switching up the ingredients or the ‘nourishing’ aspect of the bowl. For example, one day you might enjoy an immunity boosting bowl full of spinach, bell peppers, garlic and ginger, the next a gut health bowl with sweet potato, pumpkin seeds and sauerkraut.
HOW TO NAIL BUILDING A NOURISH BOWL
GREENS load the base of bowl with your favourite leafy greens
RAINBOW aim for 3+ colours of vegetables
PROTEIN eggs, fish, chicken, tofu, tempeh, beans, legumes, nuts & seeds
CARBOHYDRATE sweet potato, rice, quinoa
HEALTHY FATS avocado, nuts, seeds, olive/flax/walnut oil
SEASONING herbs, spices, apple cider vinegar, coconut vinegar, lemon, tamari sauce
EXTRAS hummus, tahini, sauerkraut, hemp, spirulina, nutritional yeast
I’m not down with dieting, I’m up on nourishing
WHAT’S NOURISHING ABOUT THIS LEMON & COCONUT BOWL?
SPINACH: alkalising, high in iron, calcium, folate and vitamin K and possibly as beneficial to your gut health as taking a probiotic according to an Australian study that found an enzyme (sugar sulfoquinovose or SQ) which feeds good gut bacteria.
SWEET POTATO: full of vitamin A for sharp eye sight and glowing skin, and a brilliant prebiotic to help feed the good bacteria in your gut.
PUMPKIN SEEDS: high in fibre, protein, minerals including magnesium and iron, anti parasitic (contain compounds known as cucurbitins that paralyze intestinal worms).
EGGS: source of protein, healthy fats; although yolks are high in fat, the majority is monounsaturated, plus the yolk contains vitamins B2, B12 and D.
LEMON: high in immune boosting vitamin C, antibacterial and aids your body’s natural detoxification process.
COCONUT: contains lauric acid which, when digested, forms a substance called monolaurin which has an antibacterial, antiviral, antifungal effect, killing harmful pathogens in your digestive tract.
3 handfuls mixed salad leaves
Juice ½ lemon
1 tsp coconut oil
1 small sweet potato
Small handful pumpkin seeds
1 heaped tbsp hummus
Pink salt & pepper
½ tsp smoked paprika
1 tsp white wine vinegar
- Boil 2 pans of water
- Peel and cube sweet pot. Add to one pan of water
- To the other pan, add the vinegar, whisk the water and crack in the egg
- Tear up the salad leaves and add to a bowl
- Add the lemon and coconut oil. Massage in, and set aside.
- Heat a small frying pan and add the pumpkin seeds. Once they start popping, lower the heat right down and give the pan a shake every minute to prevent burning. Toast for about 5 mins.
- Once the sweet potato is soft (about 10 mins), strain the water and add to your nourish bowl
- When your egg is cooked (3 mins for runny, up to 8 for a solid yolk) strain the water and add the egg to your bowl
- Sprinkle the pumpkin seeds on
- Add a dollop of hummus
- Season with salt, pepper and smoked paprika
Here are the rough cooking times for each ingredient:
- Sweet pot 10 mins
- Egg 3 – 8 mins (as you can tell I like mine ‘well done’, no orange mucus for me sir)
- Pumpkin seeds 5 mins