I'm sure you've heard the saying 'eat the rainbow.' Well it's very true that the more variety of different colours, textures and macronutrients we get into our bodies from plant-based sources, THE BETTER!
These bowls have a thousand different names - you might have heard them called Buddha bowls, nourish bowls, poke bowls, macronutrient bowls, eden bowls and the list goes on! Although some of these may have more traditional principles (like the Hawaiian poke bowl), simply put, these bowls are nutrient super stars that combine a variety of fresh, cooked or cultured foods into one meal.
My personal take on rainbow bowls always follows a few simple principles:
- Include a mix of plant-based fibre, fat and protein sources
- Add as many different colours and textures as possible
- Include something cultured e.g. sauerkraut or tempeh whenever possible
- Use lemon or apple cider vinegar in the dressing
- Add fresh herbs
- Always include dark leafy greens
- Use as much organic stuff as possible
- Use whatever I have in the fridge and garden
- Make it look pretty
The cool thing about making rainbow bowls is that it usually ends up different every time! Here's most recent rainbow bowl recipe.
Wednesdays Rainbow Bowl
- 1 large or 2 small carrots, cut in matchsticks
- 2 handfuls of salad greens (mizuna and cos ruby)
- 1 Lebanese cucumber, chopped
- 1 handful of dark cherry tomatoes, sliced in half
- 2 celery sticks, chopped
- 1 tablespoon almond butter (peanut butter works great too)
- 1 small handful of green & kalamata olives
- 100g organic hard tofu (I slow fried 500g of tofu in 1 tablespoon each x soya sauce, sweet soy, & sesame oil)
- Juice of 1 lemon
- 1 tablespoon of unhulled tahini
- 1 teaspoon soy sauce
- 1/2 teaspoon ginger, grated
- 1 clove of garlic, crushed
When making a rainbow bowl, besides getting as many different colours as possible, the other main goal is to get good sources of fibre, fat and protein. Here's a list of different ideas I've used before for each:
- Sweet potato (cooked)
- Lettuce varieties
- Kale and spinach
- Capsicum (red & yellow)
- Cabbage (purple & white)
- Fresh herbs (coriander, parsley, basil, oregano)
- Snow peas
- Organic tofu
- Organic tempeh
- Organic free range hard boiled eggs (for the non-vegan)
- Legumes (chickpeas, kidney beans, black beans)
- Cooked quinoa
- Nut butters
- Seeds (chia, hemp, sesame, pepitas, sunflower seeds)
- Extra virgin oils (coconut, olive, macadamia, avocado)
Whatever you decide, be sure to include foods you enjoy eating (even if one or two aren't your favourites but you know your body will love you for it).
I would LOVE to hear what creations you've made and other ingredient ideas you have for making rainbow bowls - so please comment below!
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