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 I'm Lauren! Most days you can find me testing recipes in the kitchen or working on my couch in leggings, covered in a cozy blanket. I grew up watching my mom cook, but it was not until I attended the Institute of Integrative Nutrition, that I found my love and passion for cooking and baking. Now, I develop recipes for fitness apps all across the United States and Canada!

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How to Build a Nourishing Bowl

Recipes

April 22, 2022

One question that I get asked a lot is how to create nourishing meals. While it does take some planning and discipline, it is much easier than you might assume! There are many ways you can go about creating a nourishing meal, but I think one of the easiest ways is by building a bowl.

Build a Bowl Method:

This is a super simple method that you can use at any meal! It has worked very well for me over the past few years, especially on those days when I don’t know what to make!

I like to start with adding some leafy greens to a bowl. For me, this is a great way to sneak in some extra nutrients to my meal! Some options could be: romaine, kale, arugula, spinach, etc.

Next, I like to add some sort of complex carb. If you want more info on the importance of complex carbs, checkout this article! Some options could be: brown or white rice, quinoa, pasta, etc.

Next, I like to focus on protein. This can look different for everyone! Personally, I tend to eat less meat at meals than the rest of my family. However, I like to always incorporate some sort of protein. Some options could be: meat, black beans, chickpeas or hummus, etc.

Then, I like to top it with as many veggies as I can! You can use raw, roasted, or sautéed vegetables. The options are really endless, but some could be: cauliflower, broccoli, sweet potatoes, onions, peppers, zucchini, etc.

Last, I like to drizzle a little bit of sauce on top! You could make your own sauce, use salsa, or use a store-bought sauce! However, a lot of store-bought sauces have lots of sugar and other ingredients, so be sure to check on that!

A Few Tips:

  • I am a firm believer in trying out different foods! However, if you already know that you do not like a specific food, don’t include it in your bowl. There are way too many delicious foods out there to be eating ones that you do not like!
  • Meal prepping can be an easy way to go alongside building a bowl. You can prep all of your veggies and protein for the week by cutting them and washing them. You could even cook them ahead of time if you are really looking to save some time!
  • In my opinion, the most important part of the bowl is the sauce. Sauces make the world go ’round. Seriously! I always top with a sauce.
  • Even though you can add any sort of veggies to the bowl, I like to make sure I add ones that have a lot of flavor! For example, I rarely make any sort of bowl without onion or garlic because they are so flavorful!
Build a Bowl

This Greek Inspired Bowl:

  • Dark leafy green mix
  • Rice
  • Cucumber
  • Red Onion
  • Roasted Red Peppers
  • Hummus
  • Red Pepper Flakes
  • Salt
  • Pepper
  • Vinaigrette

You definitely do not need a “recipe” to make one of these bowls, but if you are still a little stumped on where to start, here are a few recipes that could be good starting points for you!

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top posts

fitness

coaching

01.

Get Anything You Want in Life

02.

Meditation for Beginners (3 Steps!)

03.

The Story Behind my 1st $20k month

04.

Being a Future Based Thinker

CATEGORIES

Recipes

tell me more!

 I'm Lauren! Most days you can find me testing recipes in the kitchen or working on my couch in leggings, covered in a cozy blanket. I grew up watching my mom cook, but it was not until I attended the Institute of Integrative Nutrition, that I found my love and passion for cooking and baking. Now, I develop recipes for fitness apps all across the United States and Canada!

Hello!