The Nourished Quick Bowl

July 04, 2020

The Nourished Quick Bowl 

Rice, quinoa and chicken breasts can be purchased pre-cooked or can be cooked in advance.

Base Layer: 

• Grains: Cooked brown or black or wild rice, buckwheat, millet, quinoa or amaranth
• Other veggies instead of grains: Roasted spaghetti squash, zucchini noodles, shredded beets

Protein: (serving size is the palm of your hand 3-6 oz)

• Leftover dinner meats such as fish, lamb, or beef, smoked fish, smoked oysters, canned sardines, non-GMO tofu or beans

Vegetables: As desired

• Fresh Vegetables: Arugula, romaine hearts, Boston lettuce, spinach, wild greens, avocado
• Fermented vegetables: sauerkraut, dill pickle, cultured beets or kimchi (if nightshades are tolerated)
• Shredded vegetables: Carrots, radishes, brussels sprouts, broccoli, cauliflower, zucchini or beets
• Cooked vegetables: Sweet potatoes, yams, butternut squash

Crunch: 1-2 Tbsp

• Roasted nuts or seeds: Almonds, pumpkin seeds, pepitas, sunflower seeds, walnuts, etc.

Dressing: 2 Tbsp

• Extra virgin olive oil, freshly squeezed lemon juice or apple cider vinegar
• Herbs and spices: garlic powder, onion powder, oregano, thyme, basil
• Other: Mustard, honey

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