I love salads, but sometimes get bored with them and the ingredients wilt in my refrigerator. That’s one of the reasons I am excited to start making nourish bowls.

If you haven’t heard of the nourish bowl, it’s a great way to eat a flavorful, healthy meal and maximize your nutrition.

In this week’s Ohio State University On Campus newsletter, registered dietitian Lindsay Atwood described a nourish bowl as “a next-level salad that is loaded with everything you need for a well-balanced meal.”

            The key to making a nutrition bowl is choosing nutrient-dense veggies, fruits/carbohydrates, healthy fats, and quality proteins to make a filling meal in a bowl. “If you think through your bowls,” Atwood writes, “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.” 

Here's what to include in a nourish bowl

            Nourish bowls also are a great way to use leftovers and decrease food waste. You can make them at home according to your taste preferences and have some fun trying different combinations.

Atwood’s article listed these ingredients for your nourish 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 tablespoons) - avocado, nuts (such as walnuts, almonds and peanuts), seeds (such as pumpkin, hemp, sesame, hummus, dressing and olives)

Toppers (Sprinkle 1 - 2 tablespoons) - 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

            For additional recipes, Atwood recommended this website: minimalistbaker.com/18-nourishing-bowl-meals/

            Maybe you are already an expert at making these bowls. If not, give them a try for healthier eating in the new year.

Laurie Sidle is an Ohio State University Extension Family and Consumer Sciences and 4-H program assistant and may be reached at 330-264-8722 or sidle.31@osu.edu
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This article was previously published in The Daily Record.