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+ the healthy chef recipes +

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. 

WHAT’S GREAT ABOUT IT:

Leafy salad greens are known as functional alkaline foods. The American Journal of Clinical Nutrition states that alkalising diets improve bone density and serum growth hormone concentrations and also helps to prevent muscle wastage. Salads are a pre-biotic for your gut.  Prebiotics are high fibre foods that stimulate the favourable growth of probiotic bacteria in the gut and help rebuild the natural levels of good bacteria that your body needs. A good supply of probiotics in the gut will boost your immune system, enhance digestion and reduce digestive disorders. The word probiotic means pro-life, so where possible choose foods that are life giving to your health.

+ ingredients & methods +

ingredients (Serves 2)

  • Greens  – baby spinach, cos lettuce, rocket, kale, micro greens, sprouts etc.
  • Proteins – nuts + seeds, tahini, hummus, organic eggs and wild-caught fish, organic chicken.
  • Healthy fats – avocado, extra virgin olive oil, olives, nuts, seeds, tahini.
  • Veggies  – carrots, broccoli, cucumbers, zucchini, peas, cauliflower, sweet potato, roasted pumpkin or other seasonal veggies you love.
  • Boosters  – 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  – hummus, pesto, extra virgin olive oil mixed with lemon, vinaigrette made with apple cider vinegar, dijon mustard and olive oil.

method

  1. COMBINE kale, zucchini and iceberg into separate bowls.
  2. 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.
  3. 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.
  4. SPREAD hummus over the base of 2 serving dishes.
  5. TOP with kale, lettuce and zucchini.
  6. CUT an avocado in half and arrange over each salad.
  7. 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.

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