With the school and work year now underway, and routines settled into, take some time to think about your food routines. You may have breakfast and dinners mostly sorted, but what about lunch? What habits or routines have you gotten into with lunch? As it’s the meal we are most often away from home, we can fall into some bad habits, settling for a bland sandwich or unhealthy takeaway.
Think about what it would be like to have a bowl of interesting, colourful, nutritious food to look forward to each day. Introducing the Abundance Bowl! An abundance bowl is simply a bowl containing a few or many nutritious ingredients, mostly plants. Having an abundance bowl several times a week will dramatically increase your vegetable intake and have many positive health benefits. Other benefits include the fact that you use pre-prepared grains and vegetables, so the morning preparation time is minimal .
How to build an Abundance Bowl
The beauty of the Abundance Bowl is that there’s no set recipe; you can make it to your own tastes.
Here’s a guide:
- Start with a grain such as rice, quinoa or buckwheat,
- Roast some vegetables such as pumpkin, sweet potato, beetroot, carrot or zucchini
These two steps can both be done at the start of the week and will last several lunches. If you like legumes, either cook a batch when you cook your grain, or opening a can is fine.
- Add some crunchy raw veg such as finely sliced purple cabbage, grated carrot, chopped capsicum or cucumber. Also add some leafy greens if you like.
- Add an extra layer of deliciousness such as sliced avocado or feta cheese.
- Add extra flavour with a handful of chopped herbs such as mint, basil, spring onions or coriander.
- Add some texture with a handful of seeds such as pumpkin, sunflower or sesame.
- Pour over a delicious dressing and you’re done!
You can add or subtract from these steps according to what food you have available and what you like. Make sure you include protein such as legumes, eggs or cheese and healthy fat in terms of a dressing.
Whisk ¼ cup tahini, ½ cup water, 1 tbl lemon juice, 1 clove of minced garlic, salt and pepper together.
1 tbl apple cider vinegar
2 tbl olive oil
pinch of salt
Finely chopped soft herbs such as basil or chives.
Place ingredients in a jar and shake.
Of course, you don't have to limit the abundance bowl to lunch time. They work well for a simple dinner, an elaborate snack or even breakfast.