Nourishing bowls are the best way to get your nutrients in wintertime. We tend to eat in a hurry, often the same kind of food every day, without fresh ingredients, and we don’t provide our body the nutrients it needs to function correctly and to naturally detox day by day. These nourishing bowls do not come with special recipes, but a balance of the main nutrients (carbohydrates, proteins, and fats) and also raw and cooked ingredients that really nourish your body and make you feel energized. You can combine any of your favorite ingredients, as long as you make sure the bowl has a little bit of everything your body needs.
The pleasure of creating a nourishing bowl comes from the fact that you can work with what you already have in your pantry or fridge. You don’t need to prepare all the ingredients at once – maybe you have brown/black rice left from a salad you made yesterday, maybe you have some greens you just didn’t know what to do with, or maybe you roasted too many root vegetables for your soup the other day. Never throw away your food, as you can always put together a delicious, nourishing bowl like this one. This bowl made with simple ingredients from your pantry is also a great choice if you’re planning an easy detox day. Exclude the egg for a lean, liver cleansing day and get the benefit from the rest of nourishing ingredients.
I love to make my bowls as colorful as possible, because color means nutrients. The pleasure of seeing the abundance of colors on my plate gives me joy and make me feel energized, because I know I’m doing a good thing for my body. Here are some of my favorite ingredients:
Black or brown rice – This one should never be missing from your pantry because is packed with fiber and essential minerals like magnesium, manganese, and selenium, and it can be the base for a lot of healthy recipes.
Avocado – Contain healthy fats (monounsaturated), vitamins (B6, C, E, K) and minerals (potassium and magnesium) and gives a gorgeous creaminess to every dish you add it to.
Sweet potatoes – Their gorgeous orange flesh is a great source of antioxidants like beta-carotene, but also of minerals (potassium, manganese, and copper), vitamins (A, C, B complex), and fiber.
Beet root – Supports the natural detox function of our bodies and contains a wide array of nutrients – vitamins (especially folate) and minerals (magnesium and potassium), iron, and powerful antioxidants.
Greens – Be it spinach, broccoli, kale, parsley, beet greens, or chard, greens are loaded with fiber, vitamins, calcium, and proteins, and should always be present in your fridge.
Nuts and seeds – Loaded with minerals and healthy fats. Almonds are high in magnesium, sunflower seeds have loads of iron, brazil nuts contain selenium and chia seeds are packed with calcium
Eggs – Always choose organic eggs from pasture-fed hens! Eggs are one of the most complete foods, loaded with vitamins (especially E, D, and B complex, including B12), minerals (especially selenium), and high quality proteins.
- ¼ cup cooked lentils
- ¼ cup cooked brown rice
- 1 organic egg, boiled, cut in half
- 1 ripe avocado
- 1 cup steamed broccoli florets
- 6-10 brazil nuts
- 1 tsp chia seeds
- ½ tsp sesame seeds
- ½ cup cooked beet root, cut in slices
- ½ cup roasted sweet potato, cut in cubes
- 2 tbsp extra virgin olive oil
- ½ tsp sea salt
- ½ lemon, juice only
- freshly ground black pepper
- Arrange all ingredients in a large bowl.
- Add olive oil and lemon juice and stir to combine.
- Season with salt and pepper and serve.