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7 Nourishing Superfood Bowls You Need To Try This Week

How much greens do you eat every day? It is recommended by nutritionists and dietitians that you consume 2 - 3 cups of vegetables per day. If you are not getting enough, then adding these superfood bowls packed with nutrients, dietary fibre and goodness to you menu this week will reach (and surpass) your quota. As a Health Practitioner focused on Functional Nutrition, I am very anti-diet. I don't believe in having clients count calories, but I do have them focus on getting a well-balance diet made up of wholesome macros from vegetables and fruits. In Australia, the standard serve of vegetables is approximately 75g or and looks something like this:

  • 1/2 cup cooked green or orange vegetables

  • 1/2 cup cooked dried or canned beans, peas or lentils

  • 1 cup green leafy or raw salad vegetables

  • 1/2 cup sweet corn

  • 1/2 medium potato or other starchy vegetables

  • 1 medium tomato

Are you getting enough? Many people aren't which is why this recipe roundup is about to make all the difference to how you feel in your skin and how you nourish your body. I often have my clients challenge themselves to have a week long challenge and have one of these recipes each day for seven days. The results will surprise you!


#1 - Spicy Sweet Potato Fry & Spinach Salad Hummus Bowl


Spicy Sweet Potato Fry & Spinach Salad Hummus Bowl by Feed Feed
Spicy Sweet Potato Fry & Spinach Salad Hummus Bowl by Feed Feed

Sweet potatoes (or yams for my American friends) are a nutrient-rich root vegetable that comes in a variety of colours. They're high in dietary fibre and antioxidants making them a much better choice than white or golden potatoes. In this recipe, sweet potato fries are paired with spicy hummus, avocado and veggies to make a tasty, filling buddha bowl. Full Recipe


#2 - Strawberry Coconut Kale Salad


Strawberry Coconut Kale Salad, Recipe by Week Night Bites
Strawberry Coconut Kale Salad, Recipe by Week Night Bites

A lot of people are shy to use kale but there are so many beneficial reasons why you should at least try. Firstly, kale is an excellent source of essential dietary fibre and provides a heaping serving of antioxidants, calcium, vitamins C and K, plus iron. Antioxidants help the body remove unwanted toxins that build up from natural processes and environmental pollution. Eating foods such as kale that are high in these superfood nutrients is like nibbling on a gentle detox and vitamin elixir. And this salad is one divinely delicious example. Full Recipe


#3 - Lentil, Broccoli & Egg Salad With Crunchy Seeds


Lentil, Broccoli & Egg Salad With Crunchy Seeds, Recipe by Delicious Magazine
Lentil, Broccoli & Egg Salad With Crunchy Seeds, Recipe by Delicious Magazine

Balancing your greens with a clean protein always makes for a satisfying and filling meal. In this case, the main source of protein is egg but if you are vegan, you can swap it out for tofu, more beans and lentils, or even a diced up veggie burger. This superfood bowl perfectly combines the goodness and nutrients from fibre-rich lentils, broccoli, fudgy boiled eggs and a smattering of crunchy seeds. Full Recipe


#4 - Radicchio, Arugula, & Squash Salad With Crispy Prosciutto


Radicchio, Arugula, & Squash Salad With Crispy Prosciutto, Recipe by The Feed Feed
Radicchio, Arugula, & Squash Salad With Crispy Prosciutto, Recipe by The Feed Feed

A feast for the eyes as much as the body, this superfood salad is absolute stunner with jewel-toned pomegranate and a punch of citrus complimenting the radicchio* and fennel. Its a jam-packed serving of dietary fibre and nutrients that deeply nourish the body.


*Not a fan of the bitterness of radicchio, try soaking the leaves in icy cold water for 1-2 hours prior to using it to get rid of the slightly bitter taste. Full Recipe


#5 - Strawberry, Avocado Quinoa Salad


Strawberry, Avocado Quinoa Salad, Recipe by The Crowded Kitchen
Strawberry, Avocado Quinoa Salad, Recipe by The Crowded Kitchen

Part of healthy eating is making the foods that you are less fussed eating more palatable. In this bowl of deliciousness spinach and quinoa are tossed with fresh strawberries, pecans, and cucumber, and then perfectly spiced with a light jalapeño lime vinaigrette. If you are not a fan of greens, this is the salad to try first. Full Recipe


#6 - Peach, Avocado, & Basil Summer Salad


 Peach, Avocado, & Basil Summer Salad, Recipe by Week Night Bite
Peach, Avocado, & Basil Summer Salad, Recipe by Week Night Bite

This bowl is not only super nutritious but it is also a feast of flavours with fresh peaches, snap peas, avocado, fresh basil and spinach leaves, plus the final touch, toasted pine nuts. Cucumbers contain magnesium, potassium, and vitamin K. These 3 nutrients are vital for the proper functioning of the cardiovascular system. Full Recipe


#7 - Blackberry, Avocado & Arugula Salad


Blackberry, Avocado & Arugula Salad, Recipe by The Crowded Kitchen
Blackberry, Avocado & Arugula Salad, Recipe by The Crowded Kitchen

Forget the spinach or kale, and try this arugula bowl paired with fresh blackberries, cucumber, avocado, and vegan feta drizzled with in a lime mint vinaigrette. Its always good to vary th foods you eat to provide your body with all the essential nutrients. Arugula is nutrient-rich plus low in calories and contains only 20 calories in three cups; you can eat heaps of it! Full Recipe



Eating More Veggies Is Pretty Healthy Easy


As you can see from the recipes above (and just wait until you try them all), making healthier food choices doesn't mean deprivation and eating food with as much flavour as carboard. Become mindful of how much green, leafy vegetables you are eating at each meal and create new ways for you to enjoy 2 - 5 cups per day. With all the delicious recipes above, I am sure you'll find a new favourite!


Healthy + happiness,

Emma Lisa xx


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Guest
Aug 28, 2021

Thank you Emma Lisa you have just planned out my healthy menu for the week!! These look great 👌🏼😁

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Emma Lisa
Emma Lisa
Sep 24, 2021
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Most welcome! Love to know which recipes you enjoyed most.

Health + happiness

Emma

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