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Nourish bowl for on the go
Nutrition content per serve
Calories: 395 (1653 kJ) | Protein: 25g | Carb: 35g | Sugar: 3g | Total fat: 11g | Fibre: 13g | Serves 1 | Total time: 10 minutes
* Approximate values from Xyris Foodworks software
* Will vary depending on what you include in your bowl. This
is based on a can of tuna, brown rice cup, ¼ avocado and some vegetables.
Ingredients:
Base:
- A large handful of leafy greens (e.g., spinach, lettuce, slaw)
Top with:
- Veggies – handful, raw, roasted or grilled (e.g., carrots, cucumber, cabbage, zucchini, beetroot, mushrooms, broccoli, cauliflower, tomatoes, etc.)
- Protein – palm size (e.g., canned tuna, tofu, eggs, fish, roast chicken, etc.)
- Whole food carbs – ¼ to ½ cup (e.g., sweet potatoes, quinoa, rice cups, potatoes, etc.)
- Healthy fats – approx. ¼ cup (e.g., avocado, ricotta cheese, nuts, seeds, olives, olive oil, tahini, feta, etc.)
Add on:
• Some examples include homemade or quality store-bought dressings or sauces, fermented veggies like sauerkraut or kimchi, nuts, seeds, hemp hearts, salsa, hummus, guacamole, pesto, nutritional yeast, fresh lemon juice, herbs, spices, seasonings, etc.
Directions:
- Base of leafy greens: Start off by placing a couple of handfuls of leafy greens in your bowl.
- Top with veggies, protein, carbs and healthy fats: Add a variety of nutrient dense veggies, protein, carbs and healthy fats. You can sprinkle them on top or arrange them in neat little piles or strips.
- Finish off with add-ons: Drizzle, scatter or scoop on some delicious add-ons to bring it all together.
Notes:
• These bowls are ultra-versatile, and you do not need to follow a specific recipe. Just use the three steps to build yourself a healthy and delicious meal. Get creative and have fun – the options are endless! Plus, they are super easy to prepare for the week ahead for quick lunches on the go, so it’s a win-win!
All information contained in this article has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.