Hey friends today, we're going to be making three different wholesome nourish bowls.
I feel like these bowls can go by so many different names. There's like macro bowls and Buddha bowls
I like to call them nourish bowls and we make them pretty often just because it's such an easy way to use up any
leftovers that we've got in the fridge
But if you feel like we're using a veggie plant protein or grain that you don't have at home
Just substitute it for whatever you do have. Seriously, these are so flexible these recipes
It's really hard to go wrong with any of them. But yeah, let's just dive right in. For the first recipe,
we're going to be making a golden tempeh nourish bowl with some seasoned red rice and a portobello kale sautee
So we are gonna be using tempeh for this recipe
But if you don't have tempeh you can use tofu as well and we're gonna cut this into about 1 centimeter by 2
Centimeter thick cubes. And then to enhance its flavor a little bit, we're gonna wanna marinate it
So to a shallow bowl, we're gonna add in one and a half cups of orange juice
We'll also add in a quarter cup of tahini, which is a sesame seed paste, four cloves of crushed
garlic, 1 tablespoon of miso paste as well as a tablespoon of sambal oelek or any other hot sauce that you've got
2 teaspoons of freshly grated ginger and finally 2 teaspoons of turmeric powder
So now we're just gonna mash it and whisk it until it's all well combined and then when it is we can transfer the tempeh
To the bowl toss everything to coat and then you want to let it sit and marinate for as long as possible
Even if it's just for a few minutes that's already good. But ideally 2 hours or overnight in the fridge would be best
So for the grain in this recipe, I'm gonna be using some red rice
Which is a whole grain rice and from a health perspective
That's great because it means that it's really high in fiber
But it also means that it takes a little bit longer than like white rice for example to cook
So what I usually like to do is I like to soak it the night before that way the next day it cooks in about
Half the time and our bodies can actually increase the absorption of the nutrients a little bit better once it's been soaked
But if you don't have red rice, you can just use brown rice or quinoa, white rice, whatever you've got is fine
So after having soaked about one and a half cups of dry red rice overnight
we're gonna drain it and then we're gonna
add to a medium pot on high heat along with half of a cup of water and for some extra flavor
I'm gonna add in one crumbled mushroom bouillon cube in our nourish bowls
I usually like to flavor the rice and I think that the mushroom bouillon cube
Does that really really well
But if you don't have it
You could also just cook your rice in some vegetable broth instead and that'll also work really well
Then we're gonna bring the rice to a boil reduce it to a simmer and partially cover it with a lid and let it cook
Until the rice is tender and all the liquid has been absorbed which will take about 20 minutes
So while the rice is cooking we're gonna separate the marinated tempeh from the sauce and we're gonna put it in a separate Bowl
And then as for the sauce that the tempeh was marinating and this is actually going to be the dressing for our nourish bowls
So reserve this and set it aside for now then going back to the tempeh
We're gonna sprinkle about two tablespoons of cornstarch over top of it
Or you could use arrowroot powder and then we're gonna toss this to coat
to a large pan on medium-high heat we're gonna add in a tablespoon of vegetable oil and when it's hot
We're gonna gently add in the tempeh
We're gonna then pan fry this until the tempeh is golden on all sides giving it a flip every few minutes
So while that's cooking away, I'm going to prepare the veggies for our nourish bowl
We've got two portobello mushrooms, you can use whatever mushrooms you've got though
cremini mushrooms work great for this - and I'm gonna personally remove this stem off of ours because it's a little bit more kind of
Thick and woody than usual and I'll save it for a broth
What some people also do is they remove the what they call gills which is this accordion
Looking Brown part on the inside of the mushroom
you can just scoop it out with a spoon the reason sometimes people remove it is just because it adds this like
Muddiness and in a brown texture throughout your veggies some people don't like that personally. I don't mind it
So I'm gonna leave it in now
I'm gonna thinly slice the mushrooms and we're also gonna thinly slice about two medium-sized carrots
You can cut it into either coins or half moons. Like I'm doing here when the tempeh is golden and finished cooking
We're gonna set it aside in a separate dish and then to the same pan
We're going to add in two teaspoons of sesame oil and the mushrooms
We're gonna cook this for about three to four minutes or until the mushrooms
Start to get a little bit golden and start to release their moisture and then we can add in the carrots along with four cups
Of cut-up kale and a little sprinkle of salt and some pepper
cook this for about another four minutes or until the kale is bright green and
Slightly wilted and want the carrots to be tender with still a little bit crunchy and when it's done we can transfer it to its
Own dish and pretty much all that's left at this point is to assemble our nourish bowl
So on the bottom, I'm gonna pile on some of the seasoned red rice
I'm gonna top it with a generous heap of the sauteed kale mix and then add on the pan-fried
Marinated tempeh here as well. Then feel free to top it with any other veggies that need using up
We're using some bell pepper here topping it as well with some roasted cashews green onions and a sprinkle of sesame seeds
And finally, we can pour the golden tahini sauce on top and now you're ready to devour it
It's a nutrient-dense wholesome and nourishing meal. This is what I love about nourish bowls
It's really easy to visualize that plate method so half of our plate or Bowl in this case is veggies
Another quarter of it is plant-based proteins
And the last quarter that is some grains whole grains in this case
And this is a visual tool that you can use anytime you're constructing a nourish bowl
It doesn't have to be this recipe in particular and in case you're interested in learning more we've written a whole blog post on following
The flight method and we've made a video about it
I'll link it here and in the description box below in case you also want to get this downloadable free pdf that we made on
Following the plate method. Maybe you'll find it helpful for the next recipe
We're gonna be making this soba noodle nourish bowl with two types of plant proteins
So first, we're gonna start off with the soba noodles
Which are really easy to make we're just gonna use about nine ounces or 270 grams worth
We're gonna add it to a pot of boiling water and cook it until it's kind of el dente which is gonna take about four
Minutes and then where you can drain it and rinse it under cold water just to get rid of any of the starch that's on
It and once it's nice and drained we're gonna transfer it to a bowl
I'm gonna drizzle on about a teaspoon of sesame oil just to prevent the noodles from sticking together
But it also adds a really nice sesame flavor
so we'll set this aside for now and then we're gonna saw out a cup and a half of frozen edamame by pouring some
Boiling water over top of it and letting it sit while we move on to preparing the tofu here
I'm using a 450 gram block of firm tofu and squeeze it with my hands just to get rid of any extra
Liquid that's in it and then we can cut these into about 1 centimeter cubes
And we can transfer this to a bowl and I'm also gonna add about 2 and a half
Tablespoons of cornstarch to this. I'm just adding cornstarch here because it kind of gives the the tofu a nice little
Crispy coating but you could also use arrowroot powder or just leave it out all together
We're also gonna add in 1/2 a teaspoon of salt and pepper and then mix this together
Then to a large frying pan on high heat we're gonna add about a tablespoon of vegetable oil and place the tofu in a single
Layer on the heated pan and pan fry this until it's golden on all sides
Which might take about 10 to 15 minutes while the tofu is frying we're gonna prepare the veggies
So for this I've got a head of bok choy, I'm gonna cut the leaves and the stems into bite-size pieces
And we're gonna keep those green leaves and the white stems separated for now
we're also gonna trim the ends off of about two big handfuls of green beans and then cut these into thirds and
finally
I'm gonna use two roasted red bell peppers that I'm getting from a jar here that I'm then gonna thinly slice
These roasted bell peppers add a really nice flavor to the nourish Bowl and once the tofu is completely cooked
I'm gonna add in a tablespoon of black bean garlic sauce and toss it to coat
This black bean sauce is one of my new favorite condiments
It's such a quick and delicious way to add a load of flavor to any dish
So once the tofu is all coated
We can transfer it to its own dish and then returning the pan to the heat on high
We're gonna add in the bok. Choy stems green beans and just a tiny splash of water
We're gonna let this cook until it's soften
But still crunchy which is gonna take about three minutes and then we can add in the bok choy leaves and another two
tablespoons of the black bean garlic sauce
Sauteing this until the bok choi leaves are wilted then we can transfer this to its own goal by now
The edamame should also be thought enough
So we're just gonna drain the water from that and then the last step is to just make the sauce
Which is just three super simple ingredients
So we're gonna need three tablespoons of rice vinegar a tablespoon of sodium reduced soy sauce and half a tablespoon of sesame oil
Mix it together and that's it. Now. It's time to assemble our bowls
So first, then we're gonna load our bowls up with some of the cooled soba noodles
We're gonna top it with some of that crisp tofu
And then the green beans and bok choy veggies followed by some edamame and the sliced roasted red bell pepper
And then we're gonna top it with some fresh red chili
Slices some green onions and roasted sesame seeds and finally we can drizzle over top our sauce
Personally, I'm a really huge fan of vinegary dressings
but I know that Robin for example isn't so if you do want to mellow out the amount of vinegar in it just add a
Little bit less and increase the amount of soy sauce and sesame oil, but that's it. Nourish Bowl. Number two is ready for the eating
For the final recipe we're making this coconut rice and roasted lentil nourish bowl again
I've got one and a half cups of dry brown rice that I first
Rinsed and soaked overnight that I'm now going to drain and then we're gonna add this to a medium pot on high heat
Along with 400 milliliters of light coconut milk that just come from a care
We're also gonna add in an optional six cardamom pods
but I'm first gonna crack open a little bit just to expose the seeds and
finally
I'm gonna add in one vegetable blue on cue that I'm just gonna crush in there with my hands to make sure it dissolves evenly
And give this all a stir let it come to a boil and then reduce the heat to low and let it cook uncovered
Until the rice is tender and all the liquid has been absorbed which might take about 10 to 15 minutes
Then we can remove the rice from the heat and fluff it with a fork just to reveal the cardamom pods
Which we do want to remove don't want to eat those and then we're gonna let this sit cover it until we're ready to serve
It while the rice is cooking. We're gonna roast some veggies
So for this we're gonna need a head of broccoli that I'm gonna cut into bite-size pieces
There's also one red onion
We're gonna need that we're gonna coarsely chop and two parsnips that we're gonna peel and cut into about 1 centimeter by 2 centimeters sticks
Parsnips are a great little root vegetable. I honestly don't use it often enough I think but it's in the same family as carrots
So if you don't have any parsnips, you can use carrots instead or maybe zucchini honestly, whatever you have will work perfectly
Well here and once we've added all these veggies to a baking dish we're gonna drain and rinse a can of cooked
Lentils, I've got brown lentils here and then we're gonna add this to a baking dish as well
and then we're gonna drizzle on top divide it over both the trays about a
Tablespoon of olive oil and a heaping teaspoon each of ground cumin garlic powder onion
Powder and about half a teaspoon of salt a sprinkle of cayenne and some freshly cracked black pepper
And then we're gonna toss everything to coat now
If you want you can mix the lentils right in there with the veggies
But I just wanted to keep them separate for presentation purposes. Later
And now we can pop these veggies and lentils into the oven at 400 Fahrenheit or 200 Celsius for about 10 minutes
We're gonna stop to give it a stir and then return it to the oven for another 10 minutes
But while that bakes we're going to whip together a really quick sambal tahini Mayo
This is one of my go-to dressings for a salad and nourish bowls because it's really easy
So to a jar or Bowl we're gonna add in 1/3 a cup of tahini
1/4 cup of water a tablespoon of sambal oelek or any other hot sausage the juice from about half of a lime
two teaspoons of sodium reduced soy sauce 2 teaspoons of agave syrup and half a teaspoon of onion powder and then we're gonna give this
A stir until we're left with a smooth sauce. And finally it is time to assemble our bowls
So on the bottom, we're gonna add our coconut flavored rice
we're gonna top it with a
Generous heap of the roasted lentils and the veggies and then you can add whatever fresh veggies
You've got here - like I bought some peeled carrots and radishes that need using up if you can top it with whatever you've got
I'm also adding on some roasted almonds
which I think gives it a really nice crunch and then
comes the best part as always which is drizzling on that tahini sambal sauce over top the
Coconut milk in the rice and the tahini and the sauce makes this a really creamy nourish Bowl
That's just really hearty filling and packed full of flavor
But yeah, I think that's it for today
I hope you enjoy these recipes and hopefully got some new ideas of like combinations and
Things you can try with your nourish bowls
If you're looking for the full breakdown to any of the recipes as always we've got that on our blog
So I'll leave that link for you in the description box below and thanks a lot for watching! Pick up limes signing off
We'll see you in the next video
[lid pops] YES!
So in our nourish
Tahini sauce is kind of one of my go-to sauces for nourish bowls. It's really easy
It's so rude
For for a while, yep, three two
Damnit