Nutrition bowls are my absolute favorite way to pack a variety of incredible ingredients into one nutrient-dense meal. They make the perfect weeknight dinner and are always colorful and full of delicious textures and flavors!
As always, feel free to substitute any ingredients or swap out your favorite protein sources. Try these power packed bowls and tell me which is your favorite!
Jess H
Nutritious salmon bowls in the air
This is my favorite nutrition bowl – you all know I love Japanese inspired flavors and this has all the right notes of umami and sweetness.
It stars succulent salmon coated in a honey-tamari marinade paired with steamed broccoli and a burst of lemon juice, all served over a bed of wholesome brown rice. Sprinkle with sesame seeds for a nutritious, delicious meal that’s packed with nutrients… divine!
Components:
- 2 (280g) salmon fillets, diced
- 1 teaspoon all-purpose flour, or flour of your choice
- 2 tablespoons of honey
- 2 tablespoons tamari
- 2 tablespoons of rice wine vinegar or apple cider vinegar
- ½ teaspoon chili flakes
- 1 tablespoon extra virgin olive oil
- 3 cloves garlic, sliced
- 1 head of broccoli, in florets
- ½ lemon, juice
To serve:
- ½ cucumber, sliced
- ½ avocado, sliced
- 2 tbsp sesame seeds
- 2 tbsp sesame oil
- 1 spring onion, chopped
- 250g (8.8oz) cooked brown rice
Method:
Cut the salmon into cubes and put it in a bowl. Cover with the flour and stir to coat.
Whisk together the honey, tamari, rice wine vinegar and chili flakes. Season with salt and pepper with a crack of black pepper. Pour over the salmon and mix. Let them marinate for at least 10 minutes, turning halfway through.
While the salmon is marinating, heat the extra virgin olive oil in a non-stick pan. Add the garlic and cook for 2-3 minutes or until fragrant. Add the broccoli to the pan, season with salt and pepper and stir to sprinkle. Add 2 tablespoons of water and cover with a lid. Steam the broccoli with the lid on for 3-4 minutes or until cooked. Remove from the heat and squeeze the lemon juice over it.
Place the salmon pieces in the fryer basket. Air fry at 200 C or 390 F for 5 minutes. Alternatively, you can cook the salmon pieces in a pan over medium heat until cooked to your liking.
While the salmon is cooking, pour the remaining marinade into the pan and simmer gently until thickened.
To assemble your bowl, fill the base with the rice, add the boiled broccoli, sliced cucumber and avocado. Pour over the salmon and spoon the extra marinade on top. Finish with a sprinkling of sesame seeds, spring onion and a little sesame oil.
Air Fried Greek Chicken Bowl
These vibrant bowls come to life in just 30 minutes, with herbed chicken strips crisped to perfection and nestled atop a mix quinoa, crunchy vegetables and olives. With a dollop of creamy tzatziki, a sprinkling of feta and the citrus of a fresh squeeze of lemon, this dish is quick, convenient and packed with flavor.
Components:
- 300g (10.5oz) chicken leg, cut into strips
- 1 tablespoon extra virgin olive oil
- 2 tablespoons of Greek yogurt
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 2 cloves of garlic, finely chopped
To serve:
- ¼ head iceberg lettuce, chopped, 2 handfuls
- 2 cups cooked quinoa
- 2 baby cucumbers, sliced
- 10 cherry tomatoes, quartered
- 10 Kalamon olives
- ⅛ red onion, sliced
- 3 tablespoons of tzatziki
- 30g (1oz) feta, crumbled
- 1 lemon
Method:
Place the chicken strips in a mixing bowl. Add the olive oil, Greek yogurt, dried oregano and paprika. Stir to coat. Season generously with sea salt and black pepper. If time permits, let it marinate for 20 minutes or more.
Place the chicken strips in the fryer basket in an even layer. Sprinkle the garlic on top. Air fry at 200°C or 390°F for 6 minutes. Note: cooking time will vary depending on the size of your chicken strips.
Place lettuce and quinoa in two serving bowls. Add the cucumber, cherry tomatoes, olives, red onion and tzatziki. Top with the chicken, crumble over the feta and finish with a generous squeeze of fresh lemon juice.
Halloumi with honey & Bowl of roasted vegetables
Halloumi with honey & Bowl of roasted vegetablesColorful root vegetables and melt-in-your-mouth halloumi adorn a bed of brown rice and baby spinach in this deliciously nutritious bowl! This is perfect for those cooler nights at home – snuggle up on the sofa and enjoy warm and comforting flavours.
Components:
- 1/8 (450g) Kent pumpkin, skin on, diced
- 2 tablespoons of extra virgin olive oil
- 200g (7oz) halloumi, cut into 1cm slices
- 1 tablespoon of honey
- 3 sprigs thyme, leaves gathered
- 1 1/2 cups cooked brown rice, we used microwave rice
- 2 pre-cooked beets, cut into small pieces
- 2 cups baby spinach, chopped
- 1 fresh onion, sliced
- 3 tablespoons dry roasted almonds, chopped
,For the dressing:
- 2 tablespoons of extra virgin olive oil
- 1 tablespoon of white wine vinegar
- 1 spoon of honey
- 2 tablespoons Dijon mustard
- 1 small clove of garlic, finely chopped
Method:
Preheat the oven to 200°C. Line a tray with baking paper. Spread the pumpkin pieces all over the pan and drizzle with the olive oil and a generous pinch of sea salt. Throw in the coat. Bake in the preheated oven for 30-35 minutes or until golden brown and cooked through. ,
To make the dressing, put all the ingredients in a jar and shake to combine. ,
Dry the halloumi with kitchen paper. Heat a non-stick pan over medium-high heat and brush lightly with extra virgin olive oil. Boil the halloumi for 1-2 minutes on each side or until golden brown. Drizzle the honey over the halloumi along with the picked thyme leaves. Cook for another 1-2 minutes.
To assemble the nutritious bowls, place the cooked brown rice, shredded baby spinach, sliced beets and roasted pumpkin in the base of two serving bowls. Add the cooked halloumi on top, along with the spring onion and the chopped almonds. Pour the dressing on top to finish.
Citrus Kale Nourish Bowl
This vibrant nutritious bowl features a blend of flavors and colorful folate-rich ingredients. From vibrant kale leaves to hints of citrus, crunchy almonds and protein-packed quinoa, this bowl is a nutritional powerhouse. Plus, the added crunch of almonds and seeds makes every bite a textural delight that will have you hitting this dish again and again.
Components:
- 4 stalks cabbage, stems removed & coarsely chopped
- 4 eggs
- 2 tablespoons extra virgin olive oil
- 6 asparagus spears
- 1 ½ cups cooked quinoa or grain of your choice
- 1 orange, peeled and sliced
- ½ Lebanese cucumber, sliced
- 2 radishes, sliced or 2 spring onions, chopped
- 2 tablespoons pumpkin seeds, toasted
- 2 tablespoons almonds, roasted
For the dressing:
- 2 tablespoons extra virgin olive oil
- ½ lemon, juice
- 2 tablespoons maple syrup
- 2 tablespoons Dijon mustard
Method:
To make the dressing, whisk together all the ingredients in a small bowl or jar. Season to taste with sea salt and black pepper.
Place the cabbage leaves in a bowl and pour over half the dressing. Massage the dressing into the cabbage with your hands. This helps to soften the cabbage leaves.
To cook the eggs, submerge them in a pot of boiling water. Boil for 6 minutes for soft, 8 minutes for medium and 10 minutes for boiling. Remove from the water and peel.
While the eggs are cooking, heat 2 teaspoons of extra virgin olive oil in a pan. Once heated, add the asparagus spears. Sprinkle with sea salt and black pepper and sauté for 4-5 minutes or until the asparagus is cooked through.
To assemble your bowls, divide the sauerkraut between two serving bowls. Then layer on cooked quinoa, fried asparagus, orange slices, sliced radishes and cucumber, sliced avocado, and hard-boiled eggs. Top with sunflower seeds, pumpkin seeds and roasted almonds.
