How to Build a Nourish Bowl (and 6 easy sauce ideas)
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
fresh herbs
2. PROTEIN
25-30g (palm size)
chicken
turkey
beef
lamb
pork
fish
seafood (fresh or canned)
quality dairy (if tolerated)
hard-boiled egg
tofu
edamame
3. HEALTHY FAT
avocado
quality dairy (if tolerated)
olives
nuts
seeds
olives (and oil)
avocado (and oil)
4. WHOLE FOOD CARBS
sweet potato
quinoa
rice
millet
amaranth
beans
chickpeas
lentils
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
plain yogurt + lemon juice + garlic
your favorite homemade dressing
clean store-bought dressing
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