If you have been wondering what a nourish bowl is then wonder no more! This bowl is a next-level salad that is loaded with everything that you need for a well-balanced meal. "The root of the nourish bowl is choosing nutrient-dense veggies, fruits/carbohydrates, healthy fats, and quality proteins to make a filling meal in a bowl," writes McKel Kooienga MS, RDN, LDN. If you think through your bowls, you can get all the required food groups your body needs to stay healthy and strong. You can also try preparing everything or some food items in advance so that all you need to do is combine a handful of different foods to create exciting new combinations throughout the week. Follow your taste preferences and have fun!

Ingredients you can include in your nurish bowl:

Leafy Greens (two to three handfuls) - arugula, spinach, kale, mesclun greens/spring, shaved Brussel Sprouts, shredded cabbage, swiss chard, radicchio

Other Veggies (1 cup raw, steamed or roasted) - artichoke, cauliflower, pepper, cucumber, onion, snap peas, squash, tomato, green beans, beets, asparagus

Lean Protein (½ cup - 1 cup) - chicken, salmon, tuna, beans (such as chickpeas, black, kidney and lentils), tempeh, tofu, edamame, egg, cheeses- goat, feta, mozzarella

Fiber-Rich Carbs (½ cup) - whole grains (such as farro, quinoa, bulgur, WW couscous, etc.), corn, peas, fruit (such as berries, apples, pears, oranges and sweet potato).

Healthy Fats (2 - 3 tbsp.) - avocado, nuts (such as walnuts, almonds and peanuts), seeds (such as pumpkin, hemp, sesame, hummus, dressing and olives)

Toppers (Sprinkle 1 - 2 tbsp.) - citrus (such as lemon, lime and orange), jalapenos, fresh herbs (such as mint, basil, thyme and rosemary), spices (such as cumin), salsa, vinegar (such as balsamic, apple cider and white)
 

Now that you have a list of ingredients, give one of the combinations below a try:

Burrito Bowl

Romaine + grilled peppers + roasted sweet potato + black beans + salsa + cilantro + lime juice

Mediterranean Bowl

Arugula + chopped tomato, cucumber, & red onion + garbanzo beans + quinoa + feta + olives + extra virgin olive oil + lemon juice

Asian Bowl

Massaged kale (with lime juice) + sliced cucumber + shredded carrots + edamame + brown rice + chopped peanuts + lime juice + soy sauce + honey

Tofu Nicoise

Bibb lettuce + steamed green beans & sliced tomato + baked tofu + steamed new potatoes + sliced olives + Dijon dressing

Tahini Bowl

Spring mix + roasted broccoli & cauliflower + farro + lentils + mint & lemon tahini dressing

Find even more nourish bowl recipes to try here.

Join OSU Health Plan Health Coaches Bonnie, Jessica, Lindsay and Michael on January 22 at 12:30 p.m. for the educational program “Power Up with a Nourish Bowl.”  We will take a more in depth look at some of these tips and more. Click here to sign up today.