As Autumn is well and truly here with the crisp mornings and evenings, gone are the raw salads and in comes the warm nourish bowls. The key to the perfect nourish bowl is incorporating a balance of complex carbohydrates, a protein source, a healthy source of fat and an abundance of [organic] vegetables. I also top mine with fermented vegetables such as kimchi or sauerkraut however I also love a good drizzle of fermented hot sauce.
Personally, my favourites ingredients to use in my nourish bowls include:
Sweet potato, potato, pumpkin and/or beetroot usually roasted with a little coconut oil and spices of choice. Cold, starchy root vegetables in particular potato lowers the GI (glycemic index) and is also a great source of resistant starch as they are broken down into short chain fatty acids (SCFA).
Wild/ brown rice make a batch up and divide into portions and freeze and defrost as needed. Additionally, eating your rice cold lowers the GI and also keeps you fuller for longer as well as becoming an excellent source of resistant starch for a healthy gut. Wild rice is technically a seed and is higher in protein and fibre than other rice varieties. Another worthy note is that it contains no arsenic compared to brown rice.
Quinoa- another favourite! Ensure you rinse and soak thoroughly due to the presence of phytic acid. Quinoa is also high in protein.
Legumes such as chickpeas, pinto beans, black beans, black-eyed beans, lentils and fava beans either whole or blitzed into a hummus. I love roasting chickpeas with a little olive oil and chipotle spices until crunchy!*
Tempeh/ tofu- I am loving wild rice and lupin tempeh at the moment.
Avocado- I usually have 1/3 an average size avocado. Sometimes more, sometimes less depending on my fat intake that day.
Nuts and seeds- I use activated nuts and seeds which are super crunchy and are easier to digest then raw nuts/seeds.
Tahini- I seed-cycle and as sesame seeds are only consumed in the second half of the menstrual cycle, I only use it then. I love making a dressing using hulled tahini, fresh lemon juice and turmeric.
Olives: every now and then I crave olives and love whole kalamata olives!
The majority of my plate… I am talking literally 70% of my plate includes green vegetables such as stirfried/roasted organic kale, broccoli or silverbeet. I usually stirfry in a little organic sesame oil, water, fresh ginger and garlic as well as some coconut aminos.
Fermented vegetables are always included in my lunch and dinners. Not only does it add flavour but an extra dose of probiotics for a healthy gut. Click here for the brand that I love due to their vegan-friendly and delicious range of fermented products.
✽I recommend cooking your grains in vegetable broth- I make my own using vegetable offcuts, filtered water, S&P and dulse flakes.
✽Combining legumes and grains is known as protein-pairing. It is a source of complementary proteins which makes up for the lack of complete proteins that are only found in animal products. You don’t necessarily have to combine a legume and grain in one sitting however relatively close within meals is ideal.
✽Do not fear oil! When used appropriately, it is beneficial for optimum absoprtion of nutrients in particular vitamin A, D, E and K which are found in the coloured vegetables including pumpkin, sweet potato, green leafy vegetables and beetroot.
I wish you all a lovely day,
“You are never too old to set another goal or to dream a new dream.” –C.S. Lewis.