RAINBOW NOURISH BOWL

Benefits: This is a nutrient-dense layered bowl of color and texture that ticks all the boxes for flavour, nutrients, and sustained energy, that’ll make you glow from the inside out. It can be mixed and matched and eaten over a few days. Have fun trying out the combinations below.

Ingredients:

Choose 1 or more from each section

 

Base:

1 cup cooked quinoa/ brown rice/ couscous 

For roasting:

2 sweet potatoes/ half butternut squash/ 2 carrots/ half cauliflower

For blanching:

4 sprigs broccoli/ asparagus/ beans/ peas/ edamame/ peas

 

Protein source:

Tinned chickpeas/ beans/ cooked puy lentils with harissa paste or ready-made pesto

Raw veg:

Salad leaves/ peppers/ red cabbage/ radishes/tomatoes/cucumber/avocado/ carrots

Season with salt, olive oil, lemon or lime

 

Herbs:

handful of basil/ coriander/ mint/ parsley

 

For toasting:

a handful of nuts or seeds, soy sauce

Tahini Dressing:

1/4 cup tahini
juice of 1 lemon
1 clove garlic, minced
salt and pepper, to taste
1tsp maple syrup/honey
Warm water to thin (add 1 tablespoon at a time)

 

Method:

  • Prepare the base, by placing grains in a sieve and run under cold water. Cook per instructions, with a little soy sauce or stock in the water. Allow to cool.

  • Prepare your veg for roasting, cut into bite-size chunks, then lay out on a baking tray with a drizzle of olive oil and salt. Roast for 30 - 40 mins at 190 Deg C.  Allow to cool.

  • Blanche your vegetables of choice, by lowering into salted boiling water, just long enough until the water comes back to boil. Then immediately run under cold water and set aside.

  • Toast seeds or nuts in a dry pan for a few minutes until they begin to pop slightly. Take off heat and drizzle with a little soy sauce.

  • Stir your protein source in a bowl with a teaspoon of harissa paste or a dessert spoon of pesto.

  • Prepare your raw veg in any way you choose, eg: grating or peeling slices of carrot, finely slicing cabbage, dicing tomatoes, chopping cucumber into strips. Season with a little salt, drizzle with a little oil, and a squeeze of lemon or lime.

  • Finally, make the tahini dressing. Add all ingredients to a jam jar with a lid. Shake and adjust flavors.

  • Layer up your bowl, drizzling a little dressing between layers. Starting with grains, then the roast veg, then protein source, then the blanched veg, then raw veg and finally toated seeds and herbs and drizzle of tahini dressing over salad to serve.

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