Abundance bowls are a great way to nourish your body with an abundance of vitamins, minerals, phytonutrients and antioxidants.
They are also a great way to use up leftover veggies and herbs and make for a satisfying and healthy lunch or dinner option.
Here’s my recipe below for a bowl of green goodness or you can also use the recipe loosely to create your own abundance bowl using your favourite whole food ingredients.
- The ingredients used in this bowl of green goodness provide your body with an abundance of nutrition that not only promotes overall wellbeing but also aids digestion and detoxification.
- Green vegetables contain some of the highest amounts of phytonutrients, antioxidants, vitamins and minerals with dark green leafys ranking number one as a superfood.
- Leafy greens (such as kale, spinach or chard) provide a significant source of vitamins A, C, E, K as well as B vitamins. They are also a fantastic source of minerals such as magnesium, calcium, potassium and iron. They are rich in fibre, low in carbohydrates and even provide a source of protein.
- Broccoli is a good source of vitamins A, K and B vitamins as well as boasting an impressive amount of vitamin C (over 150% of your daily recommended intake in 100g).
- Including 1 -2 serves of good quality fat in your abundance bowl helps your body to absorb the essential vitamins found in vegetables. Healthy fat sources also provide a satiating effect keeping you satisfied for longer whilst keeping snack and sweet cravings at bay.
- I use tahini for the dressing to provide a great source of plant based calcium as well as magnesium.
Green Abundance Bowl w Tahini Dressing
- 1 cup cooked broccoli florets (roasted or steamed)
- 2 cups kale, finely shredded
- 1 small cucumber, peeled into ribbons
- 1 small zucchini made into noodles*, lightly sauted
- 1/2 avocado, sliced
- 1 tbsp pumpkin seeds (pepitas)
- Extra virgin olive oil
- Lemon juice
Green Tahini Dressing
- 1 tbsp tahini
- 1 tbsp water
- 2 tsp fresh lemon juice
- 1 tbsp parsley, finely chopped
- Pinch black pepper
- To build your bowl, prepare and cook your vegetables (or use leftover veg) and protein of choice.
- Massage kale really well with a squeeze of lemon juice and a generous amount of olive oil (or briefly saute in olive oil for 1 min).
- Fill your bowl with kale and arrange vegetables, avocado and protein of choice.
- Make dressing by mixing tahini with water, lemon juice, parsley and pepper.
- Drizzle dressing over vegetables and sprinkle with pumpkin seeds.
- Boiled egg, cooked chicken, salmon, tuna, well prepared legumes or quinoa
- When cooking dinner meals with vegetables cook extras for quick and easy abundance bowls.
- *Use a spiraliser, mandolin slicer or julienne peeler to turn zucchini into noodles. Lightly saute in olive oil for 1-2 minutes until just softened.
- You can create your own abundance bowls by combining your favourite vegetables + your choice of protein + a good quality fat.
- Add a flavour boost with fresh herbs, chopped spring onions, dukkah, chopped nuts, toasted sesame seeds, shredded nori seaweed or dulse flakes
- Boost your dressing with a hint of garlic or a pinch of turmeric.
- You can also substitute tahini dressing for extra virgin olive oil and lemon juice.