Women’s Nourish Bowl
A delicious, nutrient packed bowl of plant based foods to ground and replenish you in any season.
Grain + Legume Salad Base
To a medium sized saucepan, add ½ cup rinsed quinoa + ½ cup rinsed lentils + 2 cups vegetable broth (or filtered water) and bring to a simmer. Cover with a lid, and let simmer for 15 minutes. Turn off heat, and let sit for 5 minutes.
Add: 1 shredded carrot, 2 chopped scallions / green onions, 1 chopped red pepper, 2 tbsp olive oil, 2 tbsp apple cider vinegar or red wine vinegar, ¼ tsp sea salt.
This makes for the base of the nourish bowl. Add ½ to 1 cup of this protein rich quinoa and legume base to you bowl, and top with additions of your choice:
Ferments: ¼ cup sauerkraut or kimchi
Healthy fats: ½ avocado or olives
Fall / Winter: Roasted squash, beets, sweet potatoes, carrots, celery, sauteed collard greens, cauliflower, broccoli, pomegranate seeds.
Spring / Summer: Cherry tomatoes, sauteed kale, green or red pepper, zucchini
Fresh greens: arugula, spinach, or mixed (bitter!) greens
Additional protein: Marinated tofu, hummus, hard boiled eggs, tempeh, sauteed portobello mushrooms, additional cooked lentils, pumpkin seeds, sesame seeds, sunflower seeds, hemp seeds.
Herbs & Spices: ¼ tsp turmeric powder, smoked paprika, garlic powder, fennel seeds, garam masala, oregano, basil
This nourish bowl is a collection of whole foods, plant rich nutrients and fresh seasonal options to tide you through the seasons with at least one balanced meal during your day. Many of these ingredients can be batch-prepped for easier preparation, such as a large pot of the grain + legume base, and pre-chop and roast vegetables once per week for quick access.
Ayurveda cooking encourages us to prepare our meals fresh daily, and discourages consuming leftovers, so when possible, take time each day to the mindful art of preparing your meal.
Not every day or life situation allows for this, however. If you do batch-prep these ingredients, store in glass, airtight containers and always reheat in glass (never plastic!) or slowly on your stove top in non-aluminum cookware.
Enjoy for a grounding breakfast, lunch or dinner each day. Adjust your additions for a new experience and flavor profile each time!
Author: Lindsay Kluge
Herbal Educator, Pukka Herbs US
Lindsay is a clinical herbalist and nutritionist with a passion for bringing plants and people together. Through her work as a teacher and practitioner, she is passionate about helping people feel empowered in their health through community organic gardening, health education, and connection with nature. She has worked in clinical practiced with naturopathic doctors and MD’s alike, bridging the gap between alternative and conventional medicine to bring comprehensive, research based botanical medicine to her local communities. With an undergraduate degree in horticulture and a Masters in herbal medicine, plants are Lindsay's love language. She currently serves as the herbal educator for Pukka Herbs in the US, and teaches clinical nutrition at her alma mater, the Maryland University of Integrative Health. She is a guest lecturer at herbal medicine schools and conferences throughout the US.
MS Herbal Medicine
Years of Experience:
10+ years as a clinical herbalist and nutritionist practitioner