Wholesome nourish bowls » 3 ways

Wholesome nourish bowls » 3 ways 

 hey friends today we're going to be making three different wholesome nourish bowls I feel like these bowls can go by so many different names there's like macro bowls and Buddha bowls I like to call them nourish bowls and we make them pretty often just because it's such an easy way to use up any leftovers that we've got in the fridge but if you feel like we're using a veggie plant protein or grain that you don't have at home just substitute it for whatever you do have seriously these are so flexible these recipes it's really hard to go wrong with any of them but yeah let's just dive right in for the first recipe we're going to be making a golden tempeh marish bowl with some seasoned red rice and a portobello kale sautee so we are gonna be using tempeh for this recipe but if you don't have tempeh you can use tofu as well and we're gonna cut this into about 1 centimeter by 2 centimeter thick cubes and then to enhance its flavor a little bit we're gonna want to marinate it so to a shallow goal we're gonna add in one and a half cups of orange juice we'll also add in a quarter cup of tahini which is a sesame seed paste four cloves of crushed garlic 1 tablespoon of miso paste as well as a tablespoon of sambal oelek or any other hot sauce that you've got 2 teaspoons of freshly grated ginger and finally 2 teaspoons of turmeric powder so now we're just gonna mash it and whisk it until it's all well combined and then when it is we can transfer the tempeh to the bowl toss everything to coat and then you want to let it sit and marinate for as long as possible even if it's just for a few minutes that's already good but ideally 2 hours or overnight in the fridge would be best so for the grain in this recipe I'm gonna be using some red rice which is a whole grain rice and from a health perspective that's great because it means that it's really high in fiber but it also means that it takes a little bit longer than like white rice for example to cook so what I usually like to do is I like to soak it the night before that way the next day it cooks in about half the time and our bodies can actually increase the absorption of the nutrients a little bit better once it's been soaked but if you don't have red rice you can just use brown rice or quinoa white rice whatever you've got is fine so after having soaked about one and a half cups of dry red rice overnight we're gonna drain it and then we're gonna - a medium pot on high heat along with half of a cup of water and for some extra flavor I'm gonna add in one crumbled mushroom glue young-kyu in our nourish bowls I usually like to flavor the rice and I think that the mushroom boo-yan cube does that really really well but if you don't have it you could also just cook your rice in some vegetable broth instead and that'll also work really well then we're gonna bring the rice to a boil reduce it to a simmer and partially cover it with a lid and let it cook until the rice is tender and all the liquid has been absorbed which will take about 20 minutes so while the rice is cooking we're gonna separate the marinated tempeh from the sauce and we're gonna put it in a separate Bowl and then ask for the sauce that the tempeh was marinating and this is actually going to be the dressing for our nourish bowls so reserve this and set it aside for now then going back to the tempeh we're gonna sprinkle about two tablespoons of cornstarch over top of it or you could use arrowroot powder and then we're gonna toss this to coat to a large pan on medium-high heat we're gonna add in a tablespoon of vegetable oil and when it's hot we're gonna gently add in the tempeh we're gonna then pan fry this until the tempeh is golden on all sides giving it a flip every few minutes so while that's cooking away I'm going to prepare the veggies for our nourish bowl we've got two portobello mushrooms you can use whatever mushrooms you've got though cremini mushrooms work great for this - and I'm gonna personally remove this stem off of ours because it's a little bit more kind of thick and woody than usual and I'll save it for a broth what some people also do is they remove the what they call gills which is this accordion looking Brown part on the inside of the mushroom you can just scoop it out with a spoon the reason sometimes people remove it is just because it adds this like muddiness and in a brown texture throughout your veggies some people don't like that personally I don't mind it so I'm gonna leave it in now I'm gonna thinly slice the mushrooms and we're also gonna thinly slice about two medium-sized carrots you can cut it into either coins or half moons like I'm doing here when the tempeh is golden and finished cooking we're gonna set it aside in a separate dish and then to the same pan we're going to add in two teaspoons of sesame oil and the mushrooms we're gonna cook this for about three to four minutes or until the mushrooms start to get a little bit golden and start to release their moisture and then we can add in the carrots along with four cups of cut-up kale and a little sprinkle of salt and some pepper cook this for about another four minutes or until the kale is bright green and slightly wilted and want the carrots to be tender with still a little bit crunchy and when it's done we can transfer it to its own dish and pretty much all that's left at this point is to assemble our nourish bowl so on the bottom I'm gonna pile on some of the seasoned red rice I'm gonna top it with a generous heap of the sauteed kale mix and then add on the pan-fried marinated tempeh here as well then feel free to top it with any other veggies that need using up we're using some bell pepper here topping it as well with some roasted cashews green onions and a sprinkle of sesame seeds and finally we can pour the golden tahini sauce on top and now you're ready to devour it it's a nutrient-dense wholesome and nourishing meal this is what I love about nourish bowls it's really easy to visualize that plate method so half of our plate or Bowl in this case is veggies another quarter of it is plant-based proteins and the last quarter that is some grains whole grains in this case and this is a visual tool that you can use anytime you're constructing a nourish bowl it doesn't have to be this recipe in particular and in case you're interested in learning more we've written a whole blog post on following the flight method and we've made a video about it I'll link it here and in the description box below in case you also want to get this downloadable free pdf that we made on following the plate method maybe you'll find it helpful for the next recipe we're gonna be making this soba noodle nourish bowl with two types of plant proteins so first we're gonna start off with the soba noodles which are really easy to make we're just gonna use about nine ounces or 270 grams worth we're gonna add it to a pot of boiling water and cook it until it's kind of el dente which is gonna take about four minutes and then where you can drain it and rinse it under cold water just to get rid of any of the starch that's on it and once it's nice and drained we're gonna transfer it to a bowl I'm gonna drizzle on about a teaspoon of sesame oil just to prevent the noodles from sticking together but it also adds a really nice sesame flavor so we'll set this aside for now and then we're gonna saw out a cup and a half of frozen edamame by pouring some boiling water over top of it and letting it sit while we move on to preparing the tofu here I'm using a 450 gram block of firm tofu and squeeze it with my hands just to get rid of any extra liquid that's in it and then we can cut these into about 1 centimeter cubes and we can transfer this to a bowl and I'm also gonna add about 2 and a half tablespoons of cornstarch to this I'm just adding cornstarch here because it kind of gives the the tofu a nice little crispy coating but you could also use arrowroot powder or just leave it out all together we're also gonna add in 1/2 a teaspoon of salt and pepper and then mix this together then to a large frying pan on high heat we're gonna add about a tablespoon of vegetable oil and place the tofu in a single layer on the heated pan and pan fry this until it's golden on all sides which might take about 10 to 15 minutes while the tofu is frying we're gonna prepare the veggies so for this I've got a head of bok choy I'm gonna cut the leaves and the stems into bite-size pieces and we're gonna keep those green leaves and the white stems separated for now we're also gonna trim the ends off of about two big handfuls of green beans and then cut these into thirds and finally I'm gonna use two roasted red bell peppers that I'm getting from a jar here that I'm then gonna thinly slice these roasted bell peppers add a really nice flavor to the nourish Bowl and once the tofu is completely cooked I'm gonna add in a tablespoon of black bean garlic sauce and toss it to coat this black bean sauce is one of my new favorite condiments it's such a quick and delicious way to add a load of flavor to any dish so once the tofu is all coated we can transfer it to its own dish and then returning the pan to the heat on high we're gonna add in the bok choy stems green beans and just a tiny splash of water we're gonna let this cook until it's soften but still crunchy which is gonna take about three minutes and then we can add in the bok choy leaves and another two tablespoons of the black bean garlic sauce sauteing this until the bok choi leaves are wilted then we can transfer this to its own goal by now the edamame should also be thought enough so we're just gonna drain the water from that and then the last step is to just make the sauce which is just three super simple ingredients so we're gonna need three tablespoons of rice vinegar a tablespoon of sodium reduced soy sauce and half a tablespoon of sesame oil mix it together and that's it now it's time to assemble our bowls so first then we're gonna load our bowls up with some of the cooled soba noodles we're gonna top it with some of that crisp tofu and then the green beans and bok choy veggies followed by some edamame and the sliced roasted red bell pepper and then we're gonna top it with some fresh red chili slices some green onions and roasted sesame seeds and finally we can drizzle over top our sauce personally I'm a really huge fan of vinegary dressings but I know that Robin for example isn't so if you do want to mellow out the amount of vinegar in it just add a little bit less and increase the amount of soy sauce and sesame oil but that's it nourish Bowl number two is ready for the eating for the final recipe we're making this coconut rice and roasted lentil nourish bowl again I've got one and a half cups of dry brown rice that I first rinsed and soaked overnight that I'm now going to drain and then we're gonna add this to a medium pot on high heat along with 400 milliliters of light coconut milk that just come from a care we're also gonna add in an optional six cardamom pods but I'm first gonna crack open a little bit just to expose the seeds and finally I'm gonna add in one vegetable blue on cue that I'm just gonna crush in there with my hands to make sure it dissolves evenly and give this all a stir let it come to a boil and then reduce the heat to low and let it cook uncovered until the rice is tender and all the liquid has been absorbed which might take about 10 to 15 minutes then we can remove the rice from the heat and fluff it with a fork just to reveal the cardamom pods which we do want to remove don't want to eat those and then we're gonna let this sit cover it until we're ready to serve it while the rice is cooking we're gonna roast some veggies so for this we're gonna need a head of broccoli that I'm gonna cut into bite-size pieces there's also one red onion we're gonna need that we're gonna coarsely chop and two parsnips that we're gonna peel and cut into about 1 centimeter by 2 centimeters sticks parsnips are a great little root vegetable I honestly don't use it often enough I think but it's in the same family as carrots so if you don't have any parsnips you can use carrots instead or maybe zucchini honestly whatever you have will work perfectly well here and once we've added all these veggies to a baking dish we're gonna drain and rinse a can of cooked lentils I've got brown lentils here and then we're gonna add this to a baking dish as well and then we're gonna drizzle on top divide it over both the trays about a tablespoon of olive oil and a heaping teaspoon each of ground cumin garlic powder onion powder and about half a teaspoon of salt a sprinkle of cayenne and some freshly cracked black pepper and then we're gonna toss everything to coat now if you want you can mix the lentils right in there with the veggies but I just wanted to keep them separate for presentation purposes later and now we can pop these veggies and lentils into the oven at 400 Fahrenheit or 200 Celsius for about 10 minutes we're gonna stop to give it a stir and then return it to the oven for another 10 minutes but while that bakes we're going to whip together a really quick sambal tahini Mayo this is one of my go-to dressings for a salad and nourish bowls because it's really easy so to a jar or Bowl we're gonna add in 1/3 a cup of tahini 1/4 cup of water a tablespoon of sambal oelek or any other hot sausage the juice from about half of a lime two teaspoons of sodium reduced soy sauce 2 teaspoons of agave syrup and half a teaspoon of onion powder and then we're gonna give this a stir until we're left with a smooth sauce and finally it is time to assemble our bowls so on the bottom we're gonna add our coconut flavored rice we're gonna top it with a generous heap of the roasted lentils and the veggies and then you can add whatever fresh veggies you've got here - like I bought some peeled carrots and radishes that need using up if you can top it with whatever you've got I'm also adding on some roasted almonds which I think gives it a really nice crunch and then comes the best part as always which is drizzling on that tahini sambal sauce over top the coconut milk in the rice and the tahini and the sauce makes this a really creamy nourish Bowl that's just really hearty filling and packed full of flavor but yeah I think that's it for today I hope you enjoy these recipes and hopefully got some new ideas of like combinations and things you can try with your nourish bowls if you're looking for the full breakdown to any of the recipes as always we've got that on our blog so I'll leave that link for you in the description box below and thanks a lot for watching the complains signing off we'll see you in the next video so in our nourish tahini sauce is kind of one of my go-to sauces for nourish bowls it's really easy it's so rude for for a while yep three two damnit