Nourish Bowl

When I need something sustaining for lunch or dinner, I love to make a Nourish Bowl, filled with nutrient-rich ingredients that will elevate my health to the next level. The Nourish Bowl includes nutrient dense veggies, healthy fats, and quality proteins for a delicious and satiating meal. The Nourish Bowl is what I call a huge salad bowl... the base can be spread with a creamy dressing such as my hummus, baba ghanoush, avocado dip or green tahini. This provides essential fats and proteins that will assist with nutrient absorption when you eat it.

Nourish Bowl Recipe

by Teresa Cutter

INGREDIENTS

Include a serving of each to create your own Nourish Bowl (see notes):

Greens (large handful) - baby spinach, cos lettuce, rocket, kale, micro greens, sprouts etc.

Proteins (palm sized serving) - nuts + seeds, tahini, hummus, organic eggs and wild-caught fish, organic chicken.

Healthy fats (1-2 tbsp) - avocado, extra virgin olive oil, olives, nuts, seeds, tahini.

Veggies (large handful) - carrots, broccoli, cucumbers, zucchini, peas, cauliflower, sweet potato, roasted pumpkin or other seasonal veggies you love.

Boosters (few spoonfuls) - fermented veggies like kimchi or sauerkraut, tahini dressing, seaweed, apple cider vinegar, lemon juice, dukkah enriched with turmeric, fresh grated ginger, raw chopped garlic.

Dressings (1-2 tbsp) - hummus, pesto, extra virgin olive oil mixed with lemon, vinaigrette made with apple cider vinegar, dijon mustard and olive oil.

METHOD

COMBINE kale, zucchini and iceberg into separate bowls.

MASSAGE the kale with a little olive oil, lemon juice and salt for 1 minute until it starts to wilt......what I love about this salad is that it keeps well for 3 days in the fridge, so it's a meal you can enjoy when you're busy and stressed for time.

DRIZZLE a little olive oil and lemon into the zucchini and toss through...you can also add fresh herbs or fold through freshly made pesto.

SPREAD hummus over the base of 2 serving dishes.

TOP with kale, lettuce and zucchini.

CUT an avocado in half and arrange over each salad.

GARNISH with pumpkin seeds and enjoy.

NOTES & INSPIRATION

I've used massaged kale, shredded zucchini and shredded iceberg lettuce.

As a base, I've used homemade hummus to add protein and healthy fats.

Shop clean supplements, protein powders and collagen blends.

Teresa Cutter a classically trained chef and qualified nutritionist, and the founder of The Healthy Chef.

by Teresa Cutter, Nutritionist + Chef

Teresa Cutter is a classically trained chef and qualified nutritionist, and the founder of The Healthy Chef. She has been creating simple, wholefood recipes for over 30 years.