One habit that I am getting better at sticking to is prepping basic ingredients on Sunday for my week ahead. Of course, this doesn’t happen every Sunday, in which case I try to get some prep in on Monday evenings. Lately, on my Sunday prep list are what I, and others, call nourish bowls. I prepare about 4 (sometimes even 5) individual bowls (or containers) at once for my week; they stay delicious, fresh and vibrant until the weekend. Carving out a few hours even to just prepare a few pans of roasted vegetables and hard boil eggs can save you so much time during the week. Nourish bowls can be made in a multitude of ways but I try to keep them balanced in taste, texture and nutrition by combining leafy greens, colourful veggies (roasted and fresh), and healthy fats, carbohydrates and protein. And, of course, a tasty homemade dressing. I have combined this nourish bowl recipe with an amazing creamy roasted cauliflower lemon and tahini dressing. It is SO good; a must try! It’s also great as a dip for veggies!

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Think of the recipe below as more of a guideline when creating your own nourish bowl and feel free to swap in or out the many suggestions I have provided below. Get creative and enjoy the nourishment!

Leafy greens:  romaine lettuce, arugula, spinach, kale, or Swiss chard.
Roasted vegetables: sweet potatoes, cauliflower, broccoli, beets, cabbage, red onion, eggplant, tomatoes, zucchini, or squash.
Fresh vegetables: cucumbers, red cabbage, radish, sprouts, tomatoes, carrots or peppers.
Beans: chick peas, black, white navy, kidney, or pinto.
Grains: quinoa, brown rice, wild rice, or barley.
Eggs: hard or soft boiled, pan-fried, or poached.
Nuts and seeds: hemp hearts, pumpkin seeds, walnuts, or almonds.
Avocados.
Dried or fresh fruit: dried cranberries, apples, oranges, pears, grapefruit or figs.
Herbs: dill, parsley, or cilantro.
Extras: olives, artichoke hearts, and pickled or fermented veggies (blog post coming soon on fermented veggies!).

The possibilities are endless!

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Ciao,

Sarah

Vibrant Nourish Bowl with Cauliflower Lemon Tahini Dressing

Serves: 4
Prep/Cook Time: 60 minutes

INGREDIENTS

Nourish Bowl
2 bunches broccoli, chopped
1 red onion, thickly sliced
1 head of cauliflower, chopped (1 cup will be used in the dressing)
2 sweet potatoes, sliced
1 head of garlic, (will be used in the dressing)
1 can (19 oz.) chickpeas, drained and rinsed
4 cups romaine lettuce, chopped
1 cup sprouts of choice (I used alfalfa)
1 cup of quinoa, cooked

Dressing:
1 cup roasted cauliflower
1 head roasted garlic (removed from skins)
1.5 lemons, juice, adjust to taste
2 tbsp tahini paste
1/2 tsp salt
Black pepper, to taste (I like a lot in this dressing)
1/2 tbsp honey
4 tbsp water or more depending on desired consistency

INSTRUCTIONS

1. Preheat oven to 350 degrees F.
2. Toss broccoli, red onion, sweet potato and cauliflower with 1 tbsp olive oil.  Place on baking sheet, sprinkle with salt and pepper and roast for 15-20 minutes, or until lightly browned.
3. At the same time roast the head of garlic (place on a small sheet of tin foil, drizzle with olive oil and wrap tightly) for about 30 minutes.
As an option, you can also roast the chickpeas at the same time. Toss with 1 tbsp olive oil and bake for about 30 minutes or until crisp.
4. As each item is fully roasted, remove from oven and place on the counter to cool to room temperature.
5. Combine all ingredients for the dressing in a blender and whirl until smooth.  Taste and adjust seasonings.

To serve:
Divide ingredients evenly between four bowls by placing the chopped lettuce on the bottom of the bowl, and layering remaining ingredients on top as desired. Drizzle and toss with dressing.

Enjoy the Nourishment!

NOTE:  This Nourish Bowl can be varied according to your preferences and/or the ingredients you have on hand.