I realize that finding the time to cook and eat healthy meals can be challenging and so I’d like to introduce you to the Nourish Bowl.
What is a Nourish Bowl? It’s a simple meal that consists of greens, protein, healthy fat, veggies, healthy carbs and various flavor adds.
A Nourish Bowl could be enjoyed for any meal of the day, is quick to assemble, and is the perfect alternative to high calorie take-out meals.
Below are the ingredient categories that make up a successful Nourish Bowl. Select one item from each category to customize your very own meal.
Start with Greens: A healthy serving of daily greens is essential for good health, and so our Nourish Bowl always begins here. Your greens may be cooked or raw, whichever you are in the mood for. Choose from:
Add Protein: Protein is important for supporting your fitness progress, in addition to providing you with usable energy to power your day. Be sure to vary the protein that you choose from time to time. Choose from:
Add Healthy Fat: It’s vital that your diet be rich in healthy fats so don’t skip this category! Healthy fats help to keep you satiated, a benefit that will pay off in fewer calories consumed over the long haul. No more energy crashes in the afternoon! Choose from:
Add Veggies: Colorful, vibrant, organic, seasonal vegetables become the star of this meal. Take time to chop or dice your fresh veggies into a pleasing size before adding to your bowl. Choose from:
Add Healthy Carbohydrates: Wholesome carbohydrates are important for maintaining that pep of energy in your step, so be sure to include a serving of one of the following in your bowl. Choose from:
Finish with Flavor Add-Ins: Here’s where you could really let your creativity shine by adding your favorite fresh herbs or dressings to increase the flavor and enjoy-ability of the bowl. Choose from:
The key to making Nourish Bowls a practical part of your life is to keep your fridge stocked with all of the ingredients that you need. I suggest choosing one or two ingredients from each of the six categories above to stock your fridge with for the week. This will ensure that you are able to simply open the fridge and grab a handful of this and a handful of that to put into your bowl for your on-the-fly meal.
¼ cup uncooked quinoa
½ cup chicken broth or vegetable broth
1 tablespoon spaghetti sauce
1 teaspoon water
1 cup fresh spinach
2 Hard Boiled Eggs, peeled, sliced in half
½ avocado, pitted and chopped
6 Cherry Tomatoes, halved
sea salt and black pepper to taste
Combine the quinoa and broth in a small pot over medium high heat. Bring to a boil, reduce the heat and cook, covered, for 15 minutes. Remove from heat and mix in the spaghetti sauce.
In a small skillet place the water over medium heat. Add the fresh spinach and sauté until tender.
Divide the quinoa between two bowls and top each with one of the eggs, and half of the spinach, avocado and tomatoes. Season to taste with salt and pepper. Enjoy!
Calories: 323
Fat: 15g
Carbohydrates: 33g
Sodium: 286mg
Fiber: 10g
Protein: 15g
Sugar: 8g