Bone-Building Nourish Bowls

Recipes / June 7, 2019

My husband and I have the “dinner conversation” at least once a week. You know, the one that starts like this:

“What should we have for dinner tonight?”  

The problem is, it’s tough to come up with ideas for meals that are delicious, nutritious, and don’t take all day to make. So, I set out to find an easy and adaptable recipe to end the dinner debate once and for all!

That’s when I discovered the concept of nourish bowls (also called Buddha bowls, hippie bowls, or macro bowls!).

The idea behind nourish bowls is simple. You basically load a bowl full of everything you need for a well-rounded meal! You combine nutrient-dense leafy greens and veggies with your choice of healthy fats, a complex carb, and protein. And for an extra nutritious kick, you can finish off your bowl with toppings like fruits or seeds.

The great thing about these bowls is they’re super easy to prep ahead of time, and you can adjust the ingredients based on your preference!

Plus, like their name implies, nourish bowls are full of everything your body needs for fuel. The trick is to pick ingredients that provide a balance of all the nutrients your body craves.

And, of course, the nourish bowl I’m sharing with you today contains a perfect balance of bone-healthy nutrients!

In my version of a nourish bowl, you get:

These bowls are my go-to now on days when I’m short on time, but I still want to get a nutritious meal in. My trick is to prep the ingredients for these bowls in bulk whenever I have some spare time. That way, I can whip everything together in five minutes for a hearty lunch or dinner!

Here’s how it works:

Nourish bowl infographic


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Bone-Building Nourish Bowls

Course Main Course
Cuisine American
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 1
Calories 864 kcal

Instructions

  1. Start by prepping your ingredients!
  2. Cook your brown rice as per package instructions.
  3. Place your egg in a pot and add cold water until the whole egg is covered and there’s an additional 1 inch of water on top. Bring to a boil over medium-high heat, then cover. Remove from heat and set aside for 8 to 10 minutes. Drain and place in a bowl of cold water to cool. Once cool, you can peel your egg.
  4. Wash all your fruits and veggies. Grate your carrots and cheese, and slice your avocado. 
  5. Once all your ingredients are prepped, it’s time to assemble your bowl. Start by placing your rice at the bottom of the bowl. Then, make it look pretty by arranging the rest of your ingredients separately on top— like I do in the video!
  6. Squeeze half a lemon over your bowl and finish with a drizzle of olive oil! 

Recipe Notes

You can easily switch out any of these ingredients depending on what you like best! Refer to the infographic above for a list of healthy ingredient options.

Ingredients

  • 1 cup spinach
  • 2 tbsp carrot grated
  • 2 cups brown rice
  • 1 egg
  • 2 tbsp cheese grated
  • 2.5 ounces avocado (half an avocado)
  • 1 tbsp olive oil extra virgin
  • 1/2 cup blueberries
  • 1 tbsp sesame seeds
  • 1 tsp pesto to top
  • 1/2 fresh squeezed lemon
Nutrition Facts
Bone-Building Nourish Bowls
Amount Per Serving
Calories 864 Calories from Fat 351
% Daily Value*
Fat 39g60%
Saturated Fat 8g50%
Cholesterol 70mg23%
Sodium 185mg8%
Potassium 873mg25%
Carbohydrates 112g37%
Fiber 16g67%
Sugar 10g11%
Protein 20g40%
Vitamin A 8160IU163%
Vitamin C 24.5mg30%
Calcium 265mg27%
Iron 4.6mg26%
* Percent Daily Values are based on a 2000 calorie diet.

Nourish Bowl Final Thoughts

This recipe is so versatile, and a great option for when you need a quick answer to the “dinner” question!

You can easily make it your own too by switching in ingredients— just make sure you maintain a balanced ratio of nutrients like I described in the infographic above.

Better still, if you have a spare moment, you can prep all these ingredients ahead of time. That way, when you’re short on time, you’ll have everything you need to put together a delicious, nutritious meal in just a couple minutes!

I hope you enjoy this recipe, and I’d love to hear what you put in your bowl! Share your ideas with me in the comments below. 🙂


Author: Monica Straith, BS

Comments
Judy M
Judy M

I just tried this nourish bowl for lunch today and it was EXCELLENT!!! It’s wonderful to have something easy to prepare, healthy and tasty all at the same time. Thanks Monica!

Blaire AlgaeCal
Blaire AlgaeCal

So happy to hear you enjoyed the nourish bowl, Judy! 😃

– Blaire @ AlgaeCal

Terry
Terry

Lots of fat and calories when trying to loose weight. If purchasing your product in the larger deals how do they stay fresh and keep there strength till you finish all of them?

Blaire AlgaeCal
Blaire AlgaeCal

Thanks for reaching out to us, Terry! Feel free to swap out certain ingredients to lower fat/calories. For instance, you could substitute the brown rice for leafy greens instead 🌱

AlgaeCal comprises of a mineral powder, made from the dried and ground marine algae, in conjunction with added bone-building vitamins and minerals. Strontium Boost is simply the mineral strontium bound with citric acid. The products are very stable (hence the 3 year expiration date on all of our bottles!) so you should have plenty of time to finish them 😊

– Blaire @ AlgaeCal

Sandy
Sandy

You mean substitute leafy greens for the brown rice.

Blaire AlgaeCal
Blaire AlgaeCal

Good catch, Sandy! That is absolutely what I meant – thanks for pointing this out 😃

– Blaire @ AlgaeCal

Geri Soroken
Geri Soroken

I am going to make the bone building nourish bowl for dinner and I’ll substitute cauliflower rice for the brown rice. I’m interested in the AlgaeCal plus and the Stronium Boost bit it is a bit expensive. I ride my recumbent bike every day for 45 minutes. That’s the only exercise I can do because I have chronic pain every day.

Blaire AlgaeCal
Blaire AlgaeCal

That sounds like it’s going to be a delicious nourish bowl, Geri 😍 Be sure to take a look at our bundle pricing, which offer savings of up to 37%! To see all of the options, go here.

We’re so sorry to hear about the pain you’re going through, but it’s great you are staying active. Please don’t hesitate to email [email protected] or call our Bone Health Consultants at 1-800-820-0184 if you have any questions. We’re here for you every step of the way!

– Blaire @ AlgaeCal

Deb
Deb

One Tablespoon egg?

Jenna AlgaeCal
Jenna AlgaeCal

Hi Deb,

We included 1 hard boiled egg in the recipe!

– Jenna @ AlgaeCal

Aloha
Aloha

That’s a lot of calories and carbs.

Jenna AlgaeCal
Jenna AlgaeCal

Hi Aloha,

The calories and carbohydrates in this recipe are all coming from healthy, whole foods! If you prefer to cut down, you can always swap out the foods higher in carbs (such as brown rice) for low carb options (add more spinach!)

Scroll up to our ‘How to Build Your Nourish Bowl’ infographic for more ingredient options. 😋

– Jenna @ AlgaeCal

Sandy
Sandy

It doesn’t matter where they are coming from, two cups of rice is not a good thing. One-half cup is considered one serving. Diabetics, and those wanting to lose weight, should just omit the rice or have 1/4 to 1/2 cup at the most. For myself, I would omit it and also omit the cheese and use the whole avocado rather than throwing half of it out, as they do not keep till another meal. Also, I looked at my bag of Lundberg Basmati Rice, and 1/2 cup has 33 carbs, so two cups would have 132 carbs, and your list for the whole recipe is only 112 carbs. So people, read your labels on product packaging, don’t rely on these lists on the various websites. I have found them to be wrong more often than they are right, and they often have contradicting amounts from one site to another.

Blaire AlgaeCal
Blaire AlgaeCal

Thanks for sharing, Sandy! Definitely feel free to adjust the recipe to suit your personal health needs ❤️Great point – different rice packages will have different carb amounts. For a more accurate analysis, it’s best to check the label on the specific rice package that you use 😊

– Blaire @ AlgaeCal

Carol
Carol

Substitute brown rice for cauliflower rice sautéed 5 minutes with avocado oil (optional chopped onions & garlic).
Cauliflower rice can be prepared ahead of time & refrigerated for later use.
Carol

Susan Y Azcona
Susan Y Azcona

Fantastic!
Can’t wait to concoct.

Barbara
Barbara

Is the nutritional analysis correct for one serving. 1826 calories is far more than I eat in a day.

Jenna AlgaeCal
Jenna AlgaeCal

Hi Barbara,

Sorry for the confusion, there are 864 calories per serving! 😊

– Jenna @ AlgaeCal

KATHY
KATHY

Jenna,
When I eat organic spinach, I slightly cook it w lemon but I eat spinach a few times a week since it is high in iron. I have been told Iron binds Calcium Absorption but does it also not allow me to absorb the Iron. When I do Iron rich foods or Pea Proteins, I try not to pair with Calcium. Is that a correct assumption. I do love that you are pairing this with Good Fats like Avocado, EVOO, ect. I use to be a non fat person which was bad advice. Tyou

Megan AlgaeCal
Megan AlgaeCal

Hi Kathy!

Your diet sounds amazing and full of nutritious choices! The interaction between iron and calcium would be more of a concern when you’re taking higher doses (such as in supplement form), so no need to worry about having your iron-rich foods with calcium 😊 Glad you’re enjoying healthy fats now, too. Keep up the great work, Kathy!

-Megan @ AlgaeCal

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