The beauty about grain bowls is that there are endless possibilities!
There are a few different types of bowls: a Buddha bowl is generally vegetarian and usually includes whole grains such as brown rice and quinoa, plant-based proteins such as chickpeas or tofu, and fresh vegetables. Each ingredient is arranged in an arty way creating a colourful bowl. Nourish bowls are generally the non-vegetarian version and poké bowls are the Hawaiian raw fish dish.
The concept of these beautiful, colourful bowls have appeared across social media and the internet for the last few years. Whether you like yours full with meat, seafood or veggies, why not use fresh spring produce to make your own creation today! Remember there’s no right or wrong: any ingredient can be used in your bowl, it’s a great way to use up leftovers.
How to build a healthy bowl
- Fill half your bowl with non-starchy veggies and/or fruit, a quarter with protein and the other quarter with whole grains, such as quinoa, brown rice, wholemeal pasta or starchy vegetables.
- Choose lean proteins: If you are a non-vegetarian, choose lean proteins like grilled chicken breast, turkey, or fish. These are ZeroPoint foods and are high in protein, which will keep you fuller for longer. For vegetarians, legumes like chickpeas and lentils are a great idea.
- Add healthy fats: Healthy fats like avocado, nuts, and seeds not only add flavour but also provide important nutrients like omega-3 fatty acids. These healthy fats help in reducing inflammation, improving heart health, and brain function.
- Use colorful vegetables: The more colourful your bowl is, the more nutrients it will have. Vegetables like capsicums, carrots, beetroot, and sweet potatoes not only add colour but also provide important vitamins and minerals.
- Choose complex carbs: Instead of refined carbs like white rice or pasta, choose complex carbs like quinoa, brown rice, or sweet potatoes. These carbs take longer to digest, keep you fuller for longer, and provide important nutrients like fibre.
- Add flavour with fresh herbs, spices, pickled vegetables and lemon or lime juice.