How To Create Quick & Easy Nourish Bowls

Nutritious foods are essential for maintaining health, increasing energy and keeping the majority of illnesses away. Nourish bowls are quick and easy ways to ensure you’re fuelling your body with a variety of nutrients while also keeping your tastebuds satisfied.

Whether you’re plant-based, pescetarian or enjoy eating meat, here are some simple guidelines you can implement to build your very own nourish bowl.

I suggest splitting your foods into six categories. Including each category on your plate ensures you’re consuming a variety of essential nutrients.

Grains or Starch

Include foods such as brown rice, black rice, buckwheat, quinoa, sweet potato, white potato and barley. Grains and starches provide are complex carbohydrates rich in fibre and a variety of vitamins and minerals which are vital for weight control, endocrine health and brain function.

Protein

This macronutrient is essential for muscle growth, health maintenance and appetite control. Kidney beans, black beans, lentils, chickpeas, tofu, tempeh, fish and lean meats are all healthy options.

Cooked Vegetables & Fungi

Cooking vegetables breaks down the plant's cell walls, making them easy to digest and releasing their supply of antioxidants, vitamins and minerals. Fungi, i.e. mushrooms, can be considered nature’s super food for their diverse range of health benefits, including their ability to mitigate disease.

Tasty options include broccoli, cauliflower, zucchini, carrots, pumpkin, enoki, oyster and butter mushrooms.

Raw Vegetables

Eating raw vegetables ensures you’re fuelling your body with a diverse range of micronutrients to support your body’s natural healing processes. Some of my favourites are carrots, cucumber, kale, spinach, tomato, capsicum, lettuce and rocket.

Healthy Fats

Monounsaturated and polyunsaturated fats are vital for hormone function, cardiovascular health and lowering inflammation. Opt for foods like avocado, macadamia, almonds, walnuts, sesame seeds, sunflower seeds and tahini.

Fermented Vegetables & Herbs

These are a great way to diversify your good gut bacteria, add a healthy boost of micronutrients and elevate the flavour of the dish. My go-to’s are low-sodium kimchi, sauerkraut, coriander, parsley, mint, chives and spring onion.

Looking for meal inspiration? Check out my recipe ebooks. Each book is filled with healthy recipes to nourish your body from the inside out.