5 nifty nourish bowls

Amy Wood - Nutritionist | 07 Mar, 2022

Nourish bowls are all the rage at the moment, and we can certainly see why! Rich in protein, veggies, healthy fats, and fibre, these super-filling bowls are well-balanced, easy to prepare and packed with nutrients. They're also perfect for meal prep and easy to take with you into the office or on the go. We've put together five recipe ideas for you to give a go, including both traditional poke and buddha bowls, as well as a few twists on the classics!

Salmon poke bowl

Classic salmon poke bowl

Serves 1 - 566 kcals per serving

Kcals 566
Fat 24.9g
Sat fat 4.8g
Carbs 54.9g
Sugar 5.8g
Fibre 4.8g
Protein 29.7g
Salt 2.7g

Ingredients

  • 75g sushi rice
  • 1 tbsp rice vinegar
  • 90g sushi grade salmon, diced into cubes
  • 1 spring onion, chopped
  • 1 heaped tbsp edamame beans
  • 2-inch piece cucumber, sliced
  • ¼ avocado, sliced
  • 2 radishes, sliced
  • 2 tsp reduced-salt soy sauce
  • 5g sriracha (optional)
  • 1 tsp black sesame seeds

Method

  1. Cook the sushi rice according to packet instructions. Once cooked, add the rice vinegar and stir well.
  2. Just before serving, place the salmon in a bowl and season with the spring onion and some soy sauce.
  3. Spoon the cooked rice into your serving bowl, then assemble with the rest of the prepared ingredients on top.
  4. Drizzle with soy sauce and sriracha if you like a bit of heat. Sprinkle with sesame seeds to serve.

Chicken teriyaki poke bowl

Teriyaki chicken poke bowl

Serves 1 - 488 kcals per serving

Kcals 488
Fat 9.7g
Sat fat 1.7g
Carbs 73.1g
Sugar 12.2g
Fibre 5.1g
Protein 27.2g
Salt 2.47g

Ingredients

  • 75g sushi rice
  • 1 tbsp rice vinegar
  • ½ cooked chicken breast
  • 1 tsp teriyaki sauce
  • 1 tbsp light mayo
  • 1 tsp sriracha
  • ½ carrot, shredded
  • 2-inch piece cucumber, sliced
  • Handful romaine lettuce, chopped
  • Handful red cabbage, shredded
  • 1 tsp white sesame seeds

Method

  1. Cook the sushi rice according to packet instructions. Once cooked, add the rice vinegar and stir well.
  2. Shred the chicken breast and mix with the teriyaki sauce in a bowl.
  3. In a separate bowl, combine the light mayo and sriracha to form a spicy sauce.
  4. Spoon the cooked rice into your serving bowl, then assemble with the rest of the prepared ingredients on top.
  5. Top with the spicy mayo and a sprinkling of sesame seeds.

Vegan buddha bowl

Plant-based buddha bowl

Serves 1 - 521 kcals per serving

Kcals 521
Fat 23.4g
Sat fat 3.6g
Carbs 61.6g
Sugar 12.2g
Fibre 13.2g
Protein 17.7g
Salt 0.62g

Ingredients

  • Frylight
  • ½ sweet potato, diced into cubes
  • 50g quinoa
  • 2 heaped tbsp chickpeas, drained
  • Salt and pepper to taste
  • ¼ tsp garlic granules
  • Handful spinach
  • 1 tbsp lemon juice
  • 1 tbsp tahini
  • 1 tsp sesame oil
  • ¼ avocado, sliced
  • Handful romaine lettuce, chopped
  • 1 tsp sunflower seeds

Method

  1. Spray a baking tray with Frylight. Spread the sweet potato cubes out and bake in the oven at 220°C/200°C Fan/Gas mark 6 for 20 minutes.
  2. Meanwhile, cook the quinoa according to packet instructions.
  3. Place the chickpeas in a bowl and season with salt, pepper and garlic granules.
  4. Blanch the spinach by dropping into hot water for 30 seconds and then placing onto kitchen roll to dry.
  5. Make a dressing by whisking together the lemon juice, tahini, sesame oil, and salt and pepper to taste in a bowl.
  6. Spoon the cooked quinoa into your serving bowl, then assemble with the rest of the prepared ingredients on top.
  7. Drizzle with the lemon tahini dressing and serve with a sprinkling of sunflower seeds.

Chicken caprese orzo bowl

Chicken caprese orzo bowl

Serves 1 - 557 kcals per serving

Kcals 557
Fat 26.3g
Sat fat 8.4g
Carbs 46.1g
Sugar 9.1g
Fibre 7.0g
Protein 34.3g
Salt 0.81g

Ingredients

  • 50g orzo pasta
  • ½ cooked chicken breast, sliced
  • 6 cherry tomatoes, sliced
  • 30g mini mozzarella pearls
  • ¼ tsp dried oregano
  • Salt and pepper to taste
  • Large handful romaine lettuce, chopped
  • 1 small avocado, sliced
  • 1 tbsp balsamic vinegar
  • Fresh basil, to garnish

Method

  1. Cook the orzo according to packet instructions.
  2. Meanwhile, place the cherry tomatoes and mozzarella pearls in a bowl and season with salt, pepper and oregano.
  3. Spoon the cooked orzo into your serving bowl, then assemble with the rest of the prepared ingredients on top.
  4. Serve with a drizzle of balsamic vinegar and a few basil leaves.

Prawn burrito bowl

Prawn burrito bowl

Serves 1 - 369 kcals per serving

Kcals 369
Fat 8.1g
Sat fat 1.5g
Carbs 49.3g
Sugar 3.9g
Fibre 7.3g
Protein 22g
Salt 1.88g

Ingredients

  • ½ packet Mexican-style microwave rice
  • 75g cooked king prawns
  • Fajita seasoning to taste
  • ¼ can black beans, drained
  • ¼ avocado, sliced
  • 2 radishes, sliced
  • 4 cherry tomatoes, sliced
  • Lime wedge, to garnish
  • Fresh coriander, to garnish

Method

  1. Cook the microwave rice according to packet instructions.
  2. Meanwhile, place the prawns in a bowl and season with fajita seasoning. If you don't have fajita seasoning, smoked paprika and garlic will also work.
  3. Spoon the cooked rice into your serving bowl, then assemble with the rest of the prepared ingredients on top.
  4. Serve topped with a squeeze of lime and some fresh coriander.

Nutritionist Amy Wood (ANutr), MSci BSc Nutrition has a keen interest in the relationship between diet and health. Having been published in the European Journal of Nutrition, Amy is passionate about making evidence-based nutrition accessible to everyone and helping others to adopt a food-focused approach to taking control of their health.