Nourishing Bowl

When building a balanced and nourishing bowl, the goal is to combine all of the macronutrients (protein, fibre, healthy fats) so you are nourishing your body in one delicious meal!

Greens

Go crazy with your favorite greens! Try something new… arugula, spinach, collard greens, dandelion greens, cabbage slaw.

Protein

You can keep it plant-based and include your favourite ingredients such as edamame, beans, quinoa, chickpeas, lentils, nuts, seeds etc. or small amount animal-based protein. Eggs are a great addition as well as fish (tuna, salmon) My family loves Poke bowls with fish!

Healthy Fats

My favourite is avocado, olives, nuts and seeds or nut butters. Healthy oils (avocado, extra virgin olive oil) for salad dressing

Veggies

Eat the rainbow of colors, which contains fibre, antioxidants, vitamins and minerals. Variety and nutrient density is key!

Carbohydrates

Slow-releasing carbs will keep your energy sustained throughout the day. Some examples include sweet potato, quinoa, brown rice, legumes or beans.

Add-Ins

Some suggestions could include some nuts, sunflower seeds, chia or flaxseeds, hemp hearts, cacao or cinnamon.

Dressing

A homemade dressing can be very simple and quick. You can keep it as simple as lemon juice, apple cider vinegar and a dash of extra virgin olive oil!

Marsha Fenwick, C.N.P.  R.R.T.