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Bone-Building Nourish Bowls

Garry AlgaeCal
The nourish bowl I’m sharing with you today contains a perfect balance of bone-healthy nutrients! In my version of a nourish bowl, you get: Loads of essential minerals and vitamins (calcium included!) from a combination of leafy greens, raw vegetables, and sesame seeds. Bone-building protein from egg and cheese. Inflammation-fighting antioxidants from fresh blueberries, pesto, and whole grains. Healthy fats from avocado and extra virgin olive oil. You can easily make it your own too by switching in ingredients. I hope you enjoy this recipe, and I’d love to hear what you put in your bowl!
4.34 from 6 votes
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Main Course
Cuisine American
Servings 1
Calories 864 kcal

Ingredients
  

  • 1 cup spinach
  • 2 tbsp carrot grated
  • 2 cups brown rice
  • 1 egg
  • 2 tbsp cheese grated
  • 2.5 ounces avocado (half an avocado)
  • 1 tbsp olive oil extra virgin
  • 1/2 cup blueberries
  • 1 tbsp sesame seeds
  • 1 tsp pesto to top
  • 1/2 fresh squeezed lemon

Instructions
 

  • Start by prepping your ingredients!
  • Cook your brown rice as per package instructions.
  • Place your egg in a pot and add cold water until the whole egg is covered and there’s an additional 1 inch of water on top. Bring to a boil over medium-high heat, then cover. Remove from heat and set aside for 8 to 10 minutes. Drain and place in a bowl of cold water to cool. Once cool, you can peel your egg.
  • Wash all your fruits and veggies. Grate your carrots and cheese, and slice your avocado. 
  • Once all your ingredients are prepped, it’s time to assemble your bowl. Start by placing your rice at the bottom of the bowl. Then, make it look pretty by arranging the rest of your ingredients separately on top— like I do in the video!
  • Squeeze half a lemon over your bowl and finish with a drizzle of olive oil! 

Notes

You can easily switch out any of these ingredients depending on what you like best! Refer to the infographic above for a list of healthy ingredient options.

Nutrition

Calories: 864kcalCarbohydrates: 112gProtein: 20gFat: 39gSaturated Fat: 8gCholesterol: 70mgSodium: 185mgPotassium: 873mgFiber: 16gSugar: 10gVitamin A: 8160IUVitamin C: 24.5mgCalcium: 265mgIron: 4.6mg
Tried this recipe?Let us know how it was!