Mediterranean nourish bowls

Nourish bowls, also known as Buddha bowls, are a healthy mix of macronutrients divided into vegetables or fruits, carbohydrates and protein, usually topped with a dressing or sauce. The ingredients for nourish bowls may vary according to season and feature a variety of whole food plant-based ingredients. They are ideal for light lunches or dinners or for make ahead meal prep recipes.

Here are a few things to consider when making your own nourish bowl:

1. Include a variety of vegetables and colours (eat the rainbow!).

2. Add healthy carbs to the base of your bowl or as a topping. Common examples are beetroot, brown / wild rice, quinoa, pumpkin, or sweet potato.

3. Avoid white carbs and stick to whole grains.

4. Divide the topping into as many colours / whole foods as you can and remember to include healthy fats, leafy greens and protein.

5. Add extra flavour with herbs (dried or fresh), spices, lemon juice or vinegars, sea salt and extra virgin olive oil (also a healthy fat) or a homemade nutritious sauce.

Mediterranean nourish bowls with chilli tahini sauce

Serves 4

1 small butternut, peeled, seeded and cubed

1 small cauliflower, cut into small florets

2 medium beetroots, peeled and sliced into thin wedges

1 red onion, peeled and sliced into thin wedges

100g wild rocket

350g jar chickpeas in brine, drained and rinsed

1/2 cup kalamata olives

Extra virgin olive oil

Juice of 1 lemon

Sea salt and black pepper

Dried oregano

Coriander or flat leaf parsley (optional)

chilli Tahini sauce:

1/2 cup tahini

juice of 1 lemon

1 clove garlic, peeled

1 red chilli, seeded and chopped

approx. 1/2 cup water

sea salt to taste

1. Place the butternut and cauliflower onto a baking tray lined with baking paper. In a separate baking tray, arrange the beetroot and onion. Drilles each tray with 1 tablespoon olive oil and season with sea salt, black pepper and dried oregano. Bake in an oven preheated to 220 degrees C until golden and cooked. Allow to cool.

2. While the vegetables are cooking, place all the chilli tahini sauce ingredients into a food processor. Blend until smooth and adjust seasoning to taste.

3. To assemble, divide the rocket between bowls. Top with the remaining vegetables, olives and feta. Drizzle with olive oil and lemon juice.

4. Serve immediately with chilli tahini sauce.

Note: Any leftover roasted vegetables, chickpeas or sauce can be refrigerated and used to make quick lunches or light dinners.