It doesn’t matter if you're a beginner in the kitchen or a seasoned pro, these tips will help you take your nourish bowls to the next level. From selecting the right base to adding the perfect toppings, we've got you covered.
Whether you call them a buddha bowl, macro bowl, or a power bowl, nourish bowls are an easy go-to meal, and for good reason. Packed with a bounty of healthy grains and veggies, not only are they a feast for the eyes but also packed with nutrients, making them the perfect lunch or dinnertime option if you’re looking to eat well and feel good. So, let's dive in and learn how to craft the ultimate nourish bowl!
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What is a nourish bowl?
A nourish bowl is a convenient, visually appealing way to pack in a variety of nutrient-dense foods into one delicious meal, typically including some type of grain, an assortment of veggies, and a protein. Nourish bowls are quick and easy and a good source of healthy energy no matter what your dietary requirements are. The ingredients are simple to prep and to mix and match so you can create endless flavor options.
As an added bonus, they are great for making ahead and they transport easily making them a great option for taking your meals on the go or to the office.
Tips For Crafting The Perfect Nourish Bowl
1) Start With Your Base
When looking to create the base of your nourish bowl, there are usually two ways to go: 1) raw leafy greens like lettuce or kale or 2) a bed of cooked grains like rice, quinoa, or farro.
Here are some good options to consider for the foundation of your nourish bowl:
Grains: quinoa, brown rice, barley, millet, or farro
Greens: spinach, kale, mixed greens, romaine lettuce, arugula, or spring mix
Roasted or sautéed veggies like broccoli, bell peppers, eggplant, sweet potatoes, carrots, mushrooms, or zucchini
Legumes or beans: chickpeas, black beans, navy beans, lentils, or edamame
Seasoning Your Base
Once you’ve decided on the base, you’ll want to be sure to add some seasoning to start building the flavor.
Oils like olive oil, coconut oil, and avocado oil, provide good healthy fats
Salt and pepper. Don't forget the basics, a little salt, and pepper will go a long way in enhancing the flavor of your meal
Dried herbs and spices such as cumin, turmeric, paprika, cilantro, parsley, basil, and mint are good sources of antioxidants and flavonoids
Lemon or lime juice will add a fresh and tangy flavor
While garlic and ginger will provide a zesty and aromatic flavor
Miso paste, soy sauce, and tamari are good options for providing a little umami to your dish
Remember to balance the flavors and try not to overpower your bowl with too many seasonings. You can always add more, but it's harder to remove a strong flavor.
2) Select Your Proteins
Proteins are generally the hero of the meal when it comes to building a balanced nourish bowl, and there are many delicious protein options to select from depending on your personal preferences and dietary requirements. Some good go-to options include:
- Grilled or baked chicken, turkey, salmon, or tuna
- Tofu, plant-based meats, seitan, tempeh, or edamame if you are looking for vegan or vegetarian options
- Hard-boiled or fried eggs are also a quick, easy way to add some protein to your meal
To add some variety to your bowl, you can mix and match different protein options, throwing in chicken with tofu or combining some salmon and edamame.
3) Add The Toppings
If proteins are the hero of your nourish bowl, then toppings are the star. With thousands of flavor combinations, toppings provide variety, texture, visual appeal, and freshness while packing in even more nutritional value into your meal.
Toasted nuts and seeds
Avocado, cilantro, scallions, or fresh herbs
Raw veggies: tomatoes, cumbers, sprouts, shredded carrots
Steamed vegetables: green beans, asparagus, and cauliflower
Sauteed vegetables: spinach, kale, and broccoli
Grilled vegetables: squash, portobello mushrooms, and onions
Stir-fried vegetables: bok choy, carrots, and cabbage
These are just a few of our tried and tested topping favorites, but the options are absolutely endless, and if you’re using raw veggies like cucumber, lettuce, etc, you can add them in the end so they don't get soggy.
4) Top It Off With A Delicious Sauce
While completely optional, sauces are a flavorful way to put the finishing touch on your nourish bowl. If you plan to prep the same bowl for a week of meals, preparing a couple of different sauces helps keep each meal fresh and interesting. And in case you don’t feel like making a sauce after all of this cooking, we’ve provided links to some of our favorite pre-made sauces ready to go.
- Peanut sauce made from peanuts, coconut milk, and a variety of spices has a rich, nutty flavor and is perfect for drizzling over noodles, rice, and roasted vegetables
- Tahini sauce made from ground sesame seeds is a great source of healthy fats and protein and is particularly good with roasted vegetables, grains, and lentils
- Cashew cream typically made from soaking cashews, lemon juice, and spices, is both creamy and nutty, making it the perfect companion for any veggie-rich dish
Lemon-tahini dressing zhuzh up your tahini sauce with a little lemon juice, garlic, and spices. It's a nice light dressing that can add a little something extra to your bowl
Green goddess dressing made from a combination of avocado, fresh herbs, and spices is a great way to add a fresh and herbaceous flavor to your food
Avocado dressing is pretty self-explanatory and perfect for when avocado alone just won’t due
Experiment with different flavor profiles and find the combination you like best. Even try mixing and matching to create your own unique
Looking for some nourish bowl recipe inspiration? This post from aMODRN, These 9 Nourish Bowls Will Be Your New Go-To Lunch has a lot of beautiful and unique options that will have you ready to hit the kitchen.
What is the best way to eat a nourish bowl? Hot or cold?
The short answer is that the best way to eat a nourish bowl is, however your like!
Whether you eat your nourish bowl hot or cold depends on the ingredients and your own personal preferences. Some ingredients, such as cooked grains and roasted vegetables, usually taste better when they are warm. Other ingredients, such as leafy greens and raw vegetables, may taste better when they are cold.
Layering warm grains and proteins with cold, crunchy veggies makes for a yummy combination and adds a nice contrast of textures to your meal.
Suggested Reading: 7 Sustainable Kitchen Swaps For A Healthier, Less Wasteful Kitchen
Are nourish bowls good for you?
The Harvard Healthy Eating Plate, developed by the Harvard School of Public Health, emphasizes the importance of including a variety of nutrient-dense foods in one's diet, including fruits and vegetables, whole grains, and healthy proteins.
Nourish bowls are a great way to get your daily recommended allowance of essential macros and nutrients since they often include a base of whole grains or legumes, which provide complex carbohydrates and fiber. They also include a variety of vegetables, which are rich in vitamins, minerals, and antioxidants. Protein sources such as nuts, seeds, and lean meats provide essential amino acids and healthy fats.
By including a variety of different foods in a nourish bowl, you can ensure that you are getting a balanced mix of nutrients to support your overall health. Additionally, you can customize your nourish bowls to fit your individual dietary and nutritional needs.
Can you freeze nourish bowls?
It is possible to freeze nourish bowls, but the results may vary depending on the ingredients used. Some ingredients, such as leafy greens and certain types of proteins, may not hold up well in the freezer and may become wilted or discolored. However, other ingredients, such as cooked grains, roasted vegetables, and beans, tend to freeze better.
If you plan on freezing your nourish bowls, it's best to do so in an airtight container or resealable bag and then thaw them in the refrigerator before reheating or eating them. Some ingredients, such as cooked rice or pasta, could become mushy after freezing and thawing, so it's best to avoid freezing those types of grains.
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