If you want to greet summer looking and feeling your best, then you need to be eating wholesome, nutrient dense foods. The foods you eat have a direct affect on the radiance of your skin, how flat or bloated your tummy appears, how much energy you have, and even affects your mood. So let me ask you, are eating to build a healthy body or are you eating more out of convenience?
It is recommended that you consume a minimum of 2 - 3 cups of vegetables per day. This provides you with essential nutrients, fibre, and fuel for your brain, If you are not getting enough, then you can feel sluggish, your skin look dull and your body feel weighted down. Adding these superfood bowls packed with nutrients, dietary fibre and goodness to you menu will reach (and surpass) your vegetable quota. But better yet, the nutrients in these recipes will help you look and feel ready for summer fun. I challenge you try one each day for a whole week!
#1 - Apple Walnut Salad With An Herbed Lemony Dressing
This bowl of deliciousness has plenty of crunch, freshness and flavour that is different with every bite. Its a super healthy choice because its loaded with fibre-rich leafy greens, crunchy green apples which provide a heap of antioxidants and vitamin A, as well as walnuts which are rich source of omerg-3s. I'm pretty sure this one will become a fast favourite; its definitely one of mine. Full Recipe
#2 - Winter Buckwheat & Shaved Brussels Sprout Bowl
Brussel sprouts are those crunchy little green balls, which look like mini-cabbages. They are very nutrient-dense and low in calories with only 28 cal in half a cup. Many people don't like them but when shredded like this recipe, they are far more appealing. Start shredding the heads and sneak some into your favourite recipes this week, then try this recipe. Full Recipe
#3 - Thai Quinoa Salad
I love Thai food but I don't love the excess fat and carbs for my waistline, so I am always on the look out for healthy swaps that have Thai inspired flavour. This superfood bowl is mega loaded with protein-rich grains and nutrients from fresh veggies. With a delicious lime-infused dressing this recipe could easily replace Thai takeaway for you like it has for me. Full Recipe
This bowl of yum is loaded with lean protein, fibre and flavour. It's an excellent healthy swap for fatty Caesar salad and just as good. Quinoa is super rich in dietary fibre, minerals, antioxidants and all nine essential amino acids, making it one most nutritious foods known to man. So if you are craving a Caesar salad this week, try this one instead. RECIPE: Full Recipe
#5 - Feel Good Superfood Grain Bowl
There is a reason this recipe is included in my superfood bowls roundup. The recipe calls for kale, quinoa and avocado, three very nutrient rich foods. Just one cup of raw kale has 33 calories and only 7g of carbohydrates making it a densely nutritious addition to any meal. The tough, leafy vegetable is also a very good source of fibre, iron and vitamin A and K. Add in quinoa*, a seed 'grain" that contains twice the protein and 5 grams more fibre than rice, and you've more than surpassed you RDI in one meal.
*Some people find the taste of quinoa rather bitter or bland but when combined with other flavourful ingredients, like this salad blow, you'll hardly notice. Start small by adding a sprinkling to salad, pasta and other dishes, and increase the amount to add this fibre superstar to your menu.
RECIPE: Full Recipe
#6 - Summer Peach Salad with Quinoa & Arugula
This bowl is not only super nutritious but it is also a feast of flavours with fresh peaches, blueberries, cucumber ribbons, arugula, and quinoa. No two bites are the same. You may be pleasantly surprised to discover just how filling this salad is making an excellent choice if you are snacker. The high fibre content will keep you satiated and feeling full for longer so you snack less. Full Recipe
#7 - Blueberry Watermelon Salad With Feta & Mint
Who says you need lettuce leaves to make a salad? This fruit-based salad bowl is just the thing for lunch on a hot summer's day in Sydney when the mercury is pushing +40c. Each bite is a juicy burst of refreshing flavour with the mint and feta complementing the sweetness of the fruit. I've made it using basil instead of mint and its just as delicious. Definitely a recipe to save! Full Recipe
#8 - Honey-Chipotle Chicken Bowls
Personally I am not a meat eater, I prefer animals wild and running free but that's just my own belief. That said, animal meat such as chicken provides many sustaining nutrients, Chicken contains a whopping 31g of protein and 3.6g of fat per serving. That means that approximately 80% of the calories in chicken breast come from protein, and 20% come from fat. Its an excellent lean protein choice. Try it in this super loaded bowl of leafy greens and fibre-rich quinoa. 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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