Nourish Bowl

I’m excited to share with you all one of my favorite go-to “recipes” that I’ve been eating for years and finally came up with the perfect way to describe it, the Nourish Bowl. When I first shared one of my Nourish Bowls on Instagram, it became one of my most popular posts for good reason… it’s easy and so delicious! The root of the Nourish Bowl is choosing nutrient dense veggies, fruits/carbohydrates, healthy fats, and quality proteins to make a filling meal in a bowl.

Nourish Bowl // nutritionstripped.com

Without fail, this is one of my staple recipes I eat at least once a day. I think the rest of you will catch on and soon become lovers of this “recipe” too! So first things first, what is a Nourish Bowl? Basically it’s what I call a huge salad bowl with the base being dark leafy greens, topped with a protein, a carbohydrate, and a healthy fat. It’s a perfect meal-in-a-bowl and completely nourishing when you’re choosing your toppings wisely.

Below is a breakdown of ingredients that you can start making for your own Nourish Bowl and I also include a recipe for my very favorite one that I hope you’ll try as well! 

Nourish Bowl // nutritionstripped.com Pictured {shredded carrots, sliced cucumbers, purple sweet potatoes, quinoa, chickpeas, hemp seeds, avocado, roasted brussel sprouts, red onion, cherry tomatoes on top of romaine and spinach lettuce}

NOURISH BOWL INGREDIENTS |

Greens | spinach, romaine, arugula, kale, micro greens, sprouts, mustard greens, swiss chard, etc. 

Proteins | tempeh, beans, quinoa and lentils (starchy-proteins), hemp seeds, nuts/seeds, nutritional yeast (not a “protein”, but loaded with plant-based protein). Vegetarian friendly (ovo-, pesca-, lacto-): farm fresh eggs and wild-caught fish. Animal proteins: quality sources only.

Healthy fats | avocado, olive oil, olives, nuts, seeds, hemp seeds, grapeseed oil, sesame oil, truffle oil

Veggies | carrots, bell peppers, cucumbers, zucchini, snap peas, peas, radish, green beans, broccoli, cauliflower; any and all veggies you enjoy!

Carbohydrates | sweet potatoes, quinoa, millet, brown rice, wild rice, beans (starchy-protein), corn and peas  (starchy veggie).

»Fruits: strawberries, pears, banana, papaya, mango, grapes, raspberries, apples, etc.

Add-ons | fermented veggies like kim chi or sauerkraut, homemade salad dressings [try my favorite Sweet Tahini Drizzle], kelp/dulse granules and flakes for added iodine and minerals, nutritional yeast, homemade hummus, apple cider vinegar (a must!), fresh lemon juice

Dressings | my favorite is 2 tablespoons hummus + 2-4 tablespoon apple cider vinegar + 2 tablespoons of nutritional yeast = a super thick and creamy dressing.

**BONUS recipe // take my Nourishing Nut & Seed Bread, cut into cubes, toast until crunchy and golden brown = gluten free/vegan friendly salad croutons!

 

Nourish Bowl // nutritionstripped.com Nourish Bowl // nutritionstripped.com

Nourish Bowl
 
Prep time
Total time
 
A nourishing and hearty salad filled with dark leafy greens, vegetables, healthy fats, and protein.
Author:
Recipe type: entree, salad
Serves: 1
Ingredients
  • 2 cups romaine, roughly chopped
  • 1 cup spinach
  • 4-5 roasted brussels sprouts (from batch cooking day)
  • 1 roasted sweet potato
  • ½ cup carrots, shredded or diced
  • ¼ cup cucumber, sliced thinly
  • ¼ of an avocado
  • 3 tablespoons nutritional yeast
  • 3 tablespoons hemp seeds
  • 2 tablespoons hummus (of your choice)
  • fresh squeezed lemon
  • 2 tablespoons apple cider vinegar
  • dash of kelp granules
  • dash of cayenne pepper (optional)
Instructions
  1. Start by filling a large salad bowl with the dark leafy greens.
  2. Next, top with all the remaining vegetables, sweet potatoes, and hemp seeds; piling them in their own “spot” in the bowl (as pictured).
  3. You can arrange each ingredient in a pile and then wait to stir everything together, or you can simply top the dark leafy greens with all the remaining ingredients at the same time and stir thoroughly.
  4. The nutritional yeast + the hummus + the apple cider vinegar makes for a thick and creamy dressing on it’s own.
  5. Serve and enjoy!

TIP // utilize your batch cooking day to prepare some of these Nourish Bowl ingredients ahead of time. Such as washing, cutting, preparing other veggies or grilling/baking/preparing proteins of your choice. It’ll save you so much time during a busy week.

Nourish Bowl // nutritionstripped.com

On my batch cooking day, I’ll always have tempeh, beans, sweet potatoes, massaged kale salad, and roasted veggies galore to use throughout the week. The Nourish Bowl is the exact dish I use many of these prepared “meal components”. You simply add the ontop a big bed of dark leafy greens, add your favorite toppings, a delicious dressing or squeeze of fresh lemon and you’re good to go! Literally, lunch or dinner in under 10 minutes.

Nourish Bowl // nutritionstripped.com

I hope you all enjoy the Nourish Bowl as much as I do! Get creative, have fun and be sure to send me pictures of your Nourish Bowl creations- I want to see them so use the hashtag #NSnourishbowl.

With a full belly,

xo McKel

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Comments

  1. Anne|Craving Something Healthy says

    Just beautiful Mckel! I’m always trying to get across the idea of including several food groups on one plate and this “recipe” does that so beautifully! I’ll be sharing this I’m sure!

  2. Adriana says

    I make something quite similar that a friend call’s “Adriana’s Dream Bowl”. I noticed the portion size you made is a lot more than I would make… just curious, what would be the Nutritional Values for your serving?

    • says

      Hi Adriana,
      Portions are different for everyone depending on your goals and health/fitness goals. If a salad is a meal it should be quite well balanced. I don’t have the nutrition information on this recipe as it changes daily depending on what and what everyone else puts in it! It’s a guideline :)

  3. Callie says

    This looks perfectly satisfying! I must have missed the post on batch cooking, so thanks for linking it again–I’d love to eat like this more often but always forget about prep time! I had a really delicious bowl like this at a restaurant recently, but it was served warm with roasted vegetables and tahini dressing. A good twist for these cold days!

  4. Amy says

    I will often make salads in the summertime with garden produce, my favorite is spinach, grape tomatoes, cottage cheese 2%, sunflower seeds and no dressing. Obviously the cottage cheese wouldn’t be considered a healthy oil but is it really that bad especially since I’m not using any salad dressing. Feedback is fine.

  5. Marta says

    I find it kind of weird that fish is put under vegetarian friendly…? Either way, these are so cute and colorful. I love love l o v e anything put into a bowl. Love your new web layout too!

  6. Lynn says

    As a new vegetarian (2.5 months), I really like how clean this bowl is. I made this last night for dinner. Super easy to take for lunch. Works well (for me) in a wrap. Lots of easy options for variety while keeping it clean. Prep time can be involved with cooking sweet potatoes and brussel sprouts.

  7. Jodi says

    Hi, I would love to share this article with my friends on Facebook but the link is not working for me, is it just me?

    I have only just discovered your website and as I am just starting out studying nutrition it is an absolute inspiration for me!

    Thank you
    Jodi

  8. Jessica says

    Thank you so much for your beautiful blog! I discovered it yesterday and cannot stop reading – I made a nourish bowl for lunch today (it wasn’t as wonderful as yours, I only used what I already had) but it was wonderful and will definitely become a staple meal for me – so easy and yet so delicious and nutritious! I absolutely love that you give ingredients and different ways that you make yours – it’s so helpful and inspirational. Thank you for sharing with us!!

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