Nourish Bowl

nourish bowl

Make sure your salad always includes lots of colourful veggies, a source of wholegrain carbohydrates, lean protein and good fats. This will help control your blood sugar levels and keep you feeling energised and fuller for longer. Pick one of each from the list below. Remember, the body loves variation, so change it up each time.

Serves 1

Prep time: 10 mins

Ingredients

VEGGIES

1 big handful of leafy greens i.e. spinach, rocket, lettuce, kale +

1 small handful of grated carrot or beetroot +

Sliced, fresh vegetables i.e. capsicum, tomatoes, celery, mushrooms, cucumber or

Roasted vegetables i.e. broccoli, cauliflower, spiced eggplant, red onion

CARBOHYDRATES

1/2 - 1 cup cooked wholegrains i.e. quinoa, brown rice, sweet potato, couscous

LEAN PROTEIN

Palm size leftover chicken/meat/fish or

1-2 hard-boiled eggs or

95g canned tuna or salmon in Springwater or olive oil or

1/2 cup cooked legumes i.e. chickpeas, lentils, kidney beans

HEALTHY FATS

1/4 - 1/2 avocado

Small handful of nuts or seeds

1 tbsp extra-virgin olive oil, drizzled

Sprinkle of goat’s cheese or fetta

1 large spoonful of hummus

DRESSINGS

Extra-virgin olive oil, drizzled

Squeeze of lemon juiced

Balsamic vinegar, drizzled

Method

Choose your ingredients and throw them in a bowl. If using canned fish, drain and add just prior to serving.