April 22nd marks a fantastic day, Earth Day! I always have the fondest memories from childhood of planting a tree on this day, using less electricity, water, and eating healthy meals from home/school. Not only do I think this practice is fantastic for us to instill in young children, but for us to use the same principles as adults, daily!
Today, I wanted to focus on a symbolic recipe for Earth Day, my Nourish Bowl. The Nourish Bowl not only looks round like the earth, but it’s visually sectioned off to represent certain components of a healthy well-balanced and nourishing meal; which you can use your imagination and view it as separate countries or regions of this earth. Healthy fats, proteins, fiber, carbohydrates, and any other goodies you want to add into it are all wonderful ways to nourish your body with whole foods from the ground.
I enjoy this meal once a day sometimes twice! You can switch it up using any ideas listed below for each component (i.e. healthy fats, protein, carbohydrates). It’s a simple and easy to make meal for yourself or the whole family.
Greens | spinach, romaine, arugula, kale, micro greens, sprouts, mustard greens, swiss chard, etc.
Proteins | tempeh, beans, quinoa and lentils (starchy-proteins), hemp seeds, nuts/seeds, nutritional yeast (not a “protein”, but loaded with plant-based protein). Vegetarian friendly (ovo-, pesca-, lacto-): farm fresh eggs and wild-caught fish. Animal proteins: quality sources only.
Healthy fats | avocado, olive oil, olives, nuts, seeds, hemp seeds, grapeseed oil, sesame oil, truffle oil
Veggies | carrots, bell peppers, cucumbers, zucchini, snap peas, peas, radish, green beans, broccoli, cauliflower; any and all veggies you enjoy!
Carbohydrates | sweet potatoes, quinoa, millet, brown rice, wild rice, beans (starchy-protein), corn and peas (starchy veggie).
Fruits | strawberries, pears, banana, papaya, mango, grapes, raspberries, apples, etc.
Add-ons | fermented veggies like kim chi or sauerkraut, homemade salad dressings [try my favorite Sweet Tahini Drizzle], kelp/dulse granules and flakes for added iodine and minerals, nutritional yeast, homemade hummus, apple cider vinegar (a must!), fresh lemon juice
Dressings | my favorite is 2 tablespoons hummus + 2-4 tablespoon apple cider vinegar + 2 tablespoons of nutritional yeast = a super thick and creamy dressing.
Start by filling a large salad bowl with the dark leafy greens.
Next, top with all remaining vegetables of your choice, a carbohydrate, a protein, and healthy fat; piling them in their own “spot” in the bowl (as pictured).
You can arrange each ingredient in a pile and then wait to stir everything together, or you can simply top the dark leafy greens with all the remaining ingredients at the same time and stir thoroughly.
Top with your favorite dressing.
Serve and enjoy!
I hope you all enjoy this Nourish Bowl! Check out more of my Nourish Bowls on my Instagram page- I LOVE these.
Eat well, live well, be well,
McKel Hill, MS, RD, LDN
Photos: McKel Hill