Challenge your whole family to create a rainbow in their bowls, and you’ll be sure to kick their nutrient levels sky high! Add a creative flair and keep these nourish bowls innovative by switching up the vegetables and proteins each time you prepare them.
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Involve the entire family in the prep for these delicious nourish bowls, then create a bowl bar so everyone can create their own. It’s a perfect way to involve your kids in kitchen fun by having them contribute to age-appropriate cutting, chopping, and prepping.
Prep ahead for perfect weekday “quick” bowls
Prepare large portions of each bowl ingredient on Sunday and divide into reusable containers for a quick grab-and-go lunch at work or at the beach!
- 1/2 cup dry whole wheat couscous
- 3/4 cup boiled water
- 1 tsp miso paste
- 2 tsp low-sodium soy sauce
- 1/2 tsp sesame oil
- 1/2 tsp rice vinegar
- 1 tsp brown sugar
- 1 tsp freshly grated gingerroot
- 1/4 cup water
- 3 cups spinach
- 1/2 cup chopped red bell pepper
- 1/2 cup grated carrots
- 1/2 cup chopped mango
- 1/4 cup chopped cilantro
- 1/4 cup chopped green onions
- 1 cup shredded purple cabbage
- 1/2 cup fresh blueberries
- 4 oz chopped sashimi-grade tuna
- In large bowl, place couscous and 3/4 cup boiled water, cover with plate, and let stand for approximately 5 minutes. Fluff cooked couscous with fork.
- Meanwhile, prepare salad dressing by adding to bowl all dressing ingredients and whisking to combine. Set aside.
- In each of 2 large bowls, add 1 1/2 cups spinach. Top with half the couscous. Now have fun arranging remaining vegetable and fruit ingredients in each bowl to showcase your beautiful rainbow. Top each with tuna, then drizzle with dressing.
Per serving: 351 calories; 25 g protein; 4 g total fat (0 g sat. fat); 60 g total carbohydrates (16 g sugar, 10 g fiber); 349 mg sodium
