How To Create a Delicious Nourish Bowl Every Time | Vegan Oil Free
Some people call them “Buddha Bowls” while others call them “Nourish Bowls”. Whatever you call them, they’re one of the easiest and most delicious ways to maintain a healthy, whole food plant-based diet and lifestyle. Today’s blog isn’t a specific recipe post; it’s more of a “formulator” post along the lines of Dillons famous Starch Blaster.
A lot of people come to this way of eating thinking they need to make gourmet dinners all the time, which is unsustainable because when you have to make everything from scratch, it can take up a lot of time that you could spend doing other fun things. The beauty of this method is that you can take really simple, healthy ingredients and tie them all together with a delicious sauce, which will trick your tastebuds into thinking they’re eating something fancier than they are. That’s assuming your tastebuds have thoughts of their own, of course!
I know a lot of you have seen our Sushi Bowl video, or our video making Reebs Favorite Meal. Those are all Buddha Bowls (or Nourish Bowls as we like to call them). We’ve create a fancy Nourish Bowl Formulator, much like the Starch Blaster Formulator, that you can download for endless ideas and combinations on how to build a delicious bowl. It’s really handy to stick on your fridge for faster decision-making at mealtime. Click here to download it now.
The key to building a delicious Nourish Bowl is choosing items from 5 or 6 of these categories:
6. Fat (optional) - nuts, seeds avocado, tofu
If you’re focused on weight loss, it may be better for you to avoid overt fats for a time but you be the judge. Today we’re going to be making a Harvest Bowl, just in time for Fall, using something from each of these categories.
We’ll start by making some brown rice, which is a great food to make a large amount of at the beginning of the week to help you save time and build Nourish Bowls all week long. Actually, all of the Nourish Bowl categories are great to make in large batches and store in individual containers in the fridge for fast assembly.
Everyone seems to have their own way of cooking brown rice; Dillon likes to cook it just like pasta. Simply fill up a pot of water and dump in as much brown rice as you want. Bring it to a boil, then turn the heat down and simmer it for 30 minutes. Strain the rice in a fine-mesh strainer (just like you would pasta) but don’t rinse it. Then, return it to the pot, cover it, and let it sit on the stove (without any heat) for 20 minutes. It’s perfect every time.
I prefer to cook mine in the InstantPot. I add 2 cups of rice and 2.5 cups of water or veggie broth to the pot, cook it on high pressure for 22 minutes, natural release. Either method (or one of your own choosing) works well.
Next, we’ll slice up some carrots and get a head or two of kale ready to steam; for the Harvest Bowl, we steamed the carrots on the stove in a steamer pot and added some chopped kale during the last couple minutes of cooking.
You can buy fresh kale already washed and chopped if you want to save more time but it doesn’t take long to buy it whole and prep it yourself. Plus, it’s a little more cost-effective. When prepping your kale, hold the end of the stalk and quickly slide the leaves right off. Then roll the leaves up, give them a chop and rinse them off. If you’re prepping for the week, use a salad spinner to get the leaves as dry as you can so they’ll keep longer.
The next category is beans. It’s more thrifty to soak dry beans but we opted to save time by opening up a can of kidney beans and rinsing them off. That’s something we like about cooking this way; you can prepare everything from scratch to save money or you can purchase pre-prepped items to save time. Do what works for you!
After adding the beans to our Nourish Bowl, we need something to tie everything together and that’s where the sauce comes in. The sauce is what makes the whole dish sing and dance for us! We have several SOS-free sauces and dressings available for purchase in our store, which are excellent time savers.
We made a simple mustard sauce for the Harvest Bowl in a bullet blender. Making SOS-free sauces is easy. Our little formula for making them is to include something savory (a couple of tablespoons of mustard along with some garlic and onion powder), something spicy (we used chipotle powder but any herb/spice combo will work), something sour (like apple cider vinegar and lemon juice), and finally, something slightly sweet (such as pitted deglet dates) to balance all the flavors.
Once you have all the components ready, it takes less than a minute to bring your bowl together. You can top the bowl with a some optional whole food fats. We added sunflower seeds and hemp hearts for the Harvest Bowl. That’s all there is to making healthy (and tasty) Nourish Bowls! We hope this gives you some great inspiration and helps simplify your healthy diet. Don’t forget to download your copy of our Nourish Bowl Formulator. Enjoy!
Until Next Time, Xoxo Reebs
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What I Eat In A Day NO PREP! / PLANT BASED + OIL FREE