Nourish bowls are my absolute favourite way to pack an assortment of incredible ingredients into one nutrient-dense meal. They make for the perfect weeknight dinner, and are always colourful and bursting with delicious textures and flavours!As always, you can substitute any ingredients or swap out your favourite sources of protein. Try these power-packed bowls and let me know which one is your favourite!Jess x
Air-Fried Salmon Nourish Bowls
This is my go-to nourish bowl – you all know I love Japanese-inspired flavours, and this one hits all the right notes of umami and sweetness.
It stars succulent salmon coated in a honey-tamari marinade paired with steamed broccoli and a burst of lemon juice, all served over a bed of wholesome brown rice. Sprinkle with sesame seeds for a nourishing, delicious meal that’s packed with nutrients… divine!
Ingredients:
2 (280g) salmon fillets, cubed
1 tsp arrowroot flour, or flour of choice
2 tbsp honey
2 tbsp tamari
2 tsp rice wine vinegar, or apple cider vinegar
½ tsp chilli flakes
1 tbsp extra virgin olive oil
3 garlic cloves, sliced
1 head broccoli, in florets
½ lemon, juiced
To serve:
½ cucumber, finely sliced
½ avocado, finely sliced
2 tsp sesame seeds
2 tsp sesame oil
1 spring onion, finely chopped
250g (8.8oz) cooked brown rice
Method:
Slice the salmon into cubes and place in a bowl. Cover with the flour and toss to coat.
Whisk together the honey, tamari, rice wine vinegar and chilli flakes. Season with a crack of black pepper. Pour over the salmon and toss to coat. Leave to marinate for a minimum of 10 minutes, turning half way through.
Whilst the salmon is marinating, heat the extra virgin olive oil in a non-stick frying pan. Add the garlic and cook for 2-3 minutes or until fragrant. Add the broccoli to the pan, season with sea salt and stir to coat. Add 2 tbsp water and cover with a lid. Steam the broccoli with the lid on for 3-4 minutes or until just cooked. Remove from the heat and squeeze the lemon juice over the top.
Place the salmon pieces in the air-fryer basket. Air-fry at 200C or 390F for 5 minutes. Alternatively, you can cook the salmon pieces in a frying pan over a medium heat until cooked to your liking.
Whilst the salmon is cooking, pour the leftover marinade into the frypan and simmer gently until just thickened.
To assemble your bowl, fill the base with the rice, add the cooked broccoli, sliced cucumber and avocado. Top with the salmon and spoon the extra marinade over the top. Finish with a sprinkle of sesame seeds, spring onion and a drizzle of sesame oil.
Air-Fried Greek Chicken Bowls
These vibrant bowls come to life in just 30 minutes, boasting herbed chicken strips, crisped to perfection and nestled over a mix of quinoa, crisp veggies and olives. Topped with a dollop of creamy tzatziki, a sprinkle of feta and a citrus pop from a fresh lemon squeeze, this dish is quick, convenient and crammed with flavour.
Ingredients:
300g (10.5oz) chicken thigh, sliced into strips
1 tbsp extra virgin olive oil
2 tbsp Greek yoghurt
1 tsp dried oregano
1 tsp sweet paprika
2 garlic cloves, finely chopped
To serve:
¼ head iceberg lettuce, shredded, 2 handfuls
2 cups cooked quinoa
2 baby cucumbers, sliced on the round
10 cherry tomatoes, quartered
10 kalamata olives
⅛ red onion, finely sliced
3 tbsp tzatziki
30g (1oz) feta, crumbled
1 lemon
Method:
Place the chicken strips in a mixing bowl. Add in the olive oil, Greek yoghurt, dried oregano and paprika. Stir to coat. Season generously with sea salt and black pepper. If time allows, leave to marinate for 20 minutes or longer.
Place the chicken strips in the air-fryer basket in one even layer. Sprinkle the garlic over the top. Air fry at 200°C or 390°F for 6 minutes. Note: cook-time will vary depending on the size of your chicken strips.
Arrange the lettuce and quinoa across two serving bowls. Add the cucumber, cherry tomatoes, olives, red onion and tzatziki. Place the chicken on top, crumble over the feta and finish with a generous squeeze of fresh lemon juice.
Honey Halloumi & Roasted Veggie Bowl
Colourful root vegetables and melt-in-your-mouth halloumi adorn a bed of brown rice and baby spinach in this delicious nourish bowl! This is perfect for those cooler nights at home – cosy up on the couch and enjoy warming and comforting flavours.
Ingredients:
1/8 (450g) Kent pumpkin, skin on, cubed
2 tbsp extra virgin olive oil
200g (7oz) halloumi, sliced into 1 cm slices
1 tbsp honey
3 sprigs thyme, leaves picked
1 1/2 cups cooked brown rice, we used microwave rice
2 pre-cooked beetroot, sliced into small chunks
2 cups baby spinach, shredded
1 spring onion, finely sliced
3 tbsp dry roasted almonds, chopped
For the dressing:
2 tbsp extra virgin olive oil
1 tbsp white wine vinegar
1 tsp honey
2 tsp Dijon mustard
1 small clove garlic, minced
Method:
Preheat oven to 200°C. Line a baking tray with baking paper. Spread the pumpkin chunks across the tray and drizzle with the olive oil and a generous pinch of sea salt. Toss to coat. Bake in the preheated oven for 30-35 minutes or until golden and cooked through.
To make the dressing, place all of the ingredients in a jar and shake to combine.
Pat the halloumi dry with paper towel. Heat a nonstick frypan over a medium high heat and lightly grease with extra virgin olive oil. Cook the halloumi for 1-2 minutes on each side or until golden. Drizzle the honey over the top of the halloumi along with the picked thyme leaves. Cook for a further 1-2 minutes.
To assemble the nourish bowls, place the cooked brown rice, shredded baby spinach, sliced beetroot and cooked pumpkin on the base of two serving bowls. Add the cooked halloumi on top, along with the spring onion and chopped almonds. Drizzle the dressing over the top to finish.
Citrus Kale Nourish Bowl
This zesty nourish bowl features a medley of flavours and colourful folate-rich ingredients. From vibrant kale leaves to the notes of citrus, crunchy almonds and protein-packed quinoa, this bowl is a nutritional powerhouse. Plus, the added crunch of almonds and seeds makes each bite a textural delight that will have you whipping up this dish on repeat.
Ingredients:
4 stalks kale, stems removed & roughly chopped
4 eggs
2 tsp extra virgin olive oil
6 asparagus spears
1 ½ cups cooked quinoa, or grain of choice
1 orange, peeled and sliced into segments
½ Lebanese cucumber, sliced on the round
2 radish, sliced finely, or 2 spring onions finely chopped
2 tbsp pumpkin seeds, toasted
2 tbsp almonds, toasted
For the dressing:
2 tbsp extra virgin olive oil
½ lemon, juiced
2 tsp maple syrup
2 tsp dijon mustard
Method:
To make the dressing, whisk together all of the ingredients in a small bowl or jar. Season to taste with sea salt and black pepper.
Place the kale leaves in a bowl and pour half of the dressing over the top. Massage the dressing into the kale with your hands. This helps to soften the kale leaves.
To cook the eggs, submerge them in a pot of boiling water. Leave to boil for 6 minutes for soft boiled, 8 minutes for medium boiled and 10 minutes for hard boiled. Remove from the water and peel.
Whilst the eggs are cooking, heat 2 teaspoons of extra virgin olive oil in a fry pan. Once heated, add the asparagus spears. Season with sea salt and black pepper and saute for 4-5 minutes or until the asparagus is cooked through.
To assemble your bowls, divide the marinated kale between two serving bowls. Then, layer on cooked quinoa, pan-fried asparagus, orange slices, sliced radishes and cucumber, sliced avocado and boiled eggs. Top with sunflower seeds, pumpkin seeds and toasted almonds.
