A great benefit of working from home is the ability to make fresh and delicious lunches in the middle of our work days. But, more often than not, we find ourselves standing in our kitchen, looking between the fridge and pantry for something – anything – to inspire us.
When it comes to maximising the goodness and minimising the effort, Wellness Coach Katie Lowndes says a food bowl is a winner every time. It gives you a nutritious and tasty lunch every single day, without sacrificing variety or precious mental energy.
“Food bowls are one of my favourite meals,” says Katie. “Once you’ve got the equation down pat you can be as creative as you like with the ingredients. You just know that you’ve got a bowlful of goodness that will satisfy your tastebuds and keep you going until dinnertime.”
The food bowl includes seven main components: a grain base, a protein, dried herbs or spices, fresh herbs, veggies, “tastebud ticklers” and a dressing. Grains could include rice, couscous, freekeh or quinoa, your veggies can be roasted or steamed and then depending on what you prefer (or what’s in the fridge) you can season with your favourite herbs and flavours!
“We all know that food is so important to our health and by finding ways to make meal planning and grocery shopping as streamlined as possible we can make eating well easy and enjoyable without it being boring or difficult to maintain,” says Katie. “Planning takes away stress, lowers costs, and increases health. That is a huge WIN in my books!”
Here are three food bowls to be inspired by.
Greek Food Bowl
- Grain: Brown rice
- Dry Herbs + Spices: Dry oregano, coriander seeds
- Fresh Herbs: Oregano
- Veggies: Roasted cauliflower, broccoli, zucchini, eggplant
- Tastebud Tickler: Black olives
- Dressing: Tzatsiki
- Optional addition: Feta, pomegranate
Mexican Food Bowl
- Grain: Freekeh
- Protein: Chopped, cooked prawns, black beans and chorizo
- Dry Herbs + Spices: Cajun spice
- Fresh Herbs: Coriander
- Veggies: Grilled corn on the cob
- Tastebud Tickler: Salsa (red onion, avocado, tomatoes, fresh lime and a dash of tabasco)
- Dressing: Sweet chilli and yoghurt
- Optional addition: Corn on the cob topped with paprika and grated parmesan
Italian Food Bowl
- Grain: Couscous
- Protein: Mozzarella
- Dry Herbs + Spices: Basil and oregano
- Fresh Herbs: Basil
- Veggies: Charred red peppers, halved fresh cherry tomatoes, red onion
- Tastebud Tickler: Fresh chilli
- Dressing: Garlic oil
- Optional addition: Grilled sardines (or sustainable tinned)
Katie Lowndes is a wellness coach, author and founder of life and wellness resource Katie’s Beauty Kitchen. After working in the beauty and wellness industry for over 20 years, Katie has an Higher National Diploma in Beauty and Related Sciences and is a qualified teacher, DISC trainer and wellness coach. With a huge passion for health, food and creating a happy space, it felt only natural for her to turn her focus to helping others become their best selves.