Preparing a full meal in one bowl seems to be a trend in eating these days. I’m liking it because “nourish” bowls are so good for you – but they’re also super tasty.
As we age, it’s important that just about everything we put into our mouth is rich in nutrients. According to the National Institutes of Health, “Maintaining a nutrient-dense diet is critically important for older adults because of the impact of food intake on health.”
It’s easy to pack a nutritional punch with a nourish bowl. It’s kind of like a salad with added protein and fiberful carbs. The American College of LIfestyle Medicine (ACLM) created any easy guide for making nourish bowls. Just choose ingredients from each of these six categories: Leafy Greens, Other Vegies, Protein, Fiber-Rich Carbs, Healthy Fats, and Toppers.
I’ve been experimenting with bowls and I think it’s key to prep ingredients from each category beforehand. So, when it’s time to eat you can put a meal together in just a few minutes.
Mix and Match Nourish Bowl
- Leafy Greens – 2 or 3 handfuls (raw or lightly cooked) – arugula, spinach, kale, etc.
- Other Vegies – 1 cup (raw, steamed or roasted) – broccoli, cucumber, bell pepper, artichoke hearts, etc.
- Protein – 1/2 to 1 cup (with an emphasis on vegetable protein like beans and lentils; or sub organic chicken or sustainable fish)
- Fiber-Rich Carbs – 1/2 to 1 cup (like sweet potato, quinoa, farro, or peas)
- Healthy Fats – limit to 1-2 as toppings (like nuts, hummus, avocado)
- Toppings – elements that add flavor (like lemon juice, salsa, or nutritional yeast)
Here’s the recipe for download with more examples and variations.
Please feel free to reach out on the contact page if you have questions.
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Resources
What is lifestyle medicine? American College of Lifestyle Medicine
Six Ways to Take Control of Your Health handout. American College of Lifestyle Medicine.