1. VEGETABLES

maximize nutrients with veggies

greens or kale

shredded cabbage

shredded carrots

sauerkraut/kimchi

roasted veggies

artichoke

beets

squash

peppers

mushrooms

radish

cucumber

tomato

peas

broccoli

green/red onion

sprouts

fresh herbs

2. PROTEIN

variety is key for getting all amino acids

tofu

edamame

quinoa

rice

millet

amaranth

beans

chickpeas

lentils

3. HEALTHY FAT

avocado (and oil)

vegan cheese

olives (and oil)

nuts

seeds

4. WHOLE FOOD CARBS

sweet potato

whole grains

beans

legumes

apples

pears

citrus

dried fruit

5. SAUCE IDEAS

put all ingredients in a jar & shake well

olive oil + apple cider vinegar + honey + mustard

herbs + mayo + salt + pepper

tahini + lemon juice + cumin

vegan yogurt + lemon juice + garlic

your favorite homemade dressing

clean store-bought dressing

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How to Build a Vegan Nourish Bowl

add to order

References

Menzel, J., Jabakhanji, A., Biemann, R., Mai, K., Abraham, K., & Weikert, C. (2020). Systematic review and meta-analysis of the associations of vegan and vegetarian diets with inflammatory biomarkers. Scientific Reports, 10(1), 1–11. https://doi-org.uws.idm.oclc.org/10.1038/s41598-020-78426-8

Oussalah, A., Levy, J., Berthezène, C., Alpers, D. H., & Guéant, J.-L. (2020). Health outcomes associated with vegetarian diets: An umbrella review of systematic reviews and meta-analyses. Clinical Nutrition, 39(11), 3283–3307. https://doi-org.uws.idm.oclc.org/10.1016/j.clnu.2020.02.037

Pollakova, D., Andreadi, A., Pacifici, F., Della-Morte, D., Lauro, D., & Tubili, C. (2021). The Impact of Vegan Diet in the Prevention and Treatment of Type 2 Diabetes: A Systematic Review. Nutrients, 13(6), 2123. https://doi-org.uws.idm.oclc.org/10.3390/nu13062123

5 Steps to Build a Vegan Nourish Bowl