FOOD

These Cafe-Style Bowl Recipes Make Healthy Eating Easy

Here are four delicious options for breakfast, lunch and dinner.

21/03/2017 5:54 AM AEDT | Updated 21/03/2017 5:55 AM AEDT

Take a look at café fare, Instagram and food blogs these days and you'll see that plain ol' bowls are really having their moment. Well, that and also what's in the bowls.

Imagine a nourishing, tasty and colourful combo of flavoursome lean protein, veggies, whole grains, nuts and seeds.

Essentially, bowl recipes are a simple way to keep you motivated to eat healthy food as well as create your own bowls, whether it's for breakfast, lunch and dinner.

To get inspired and develop ideas, try these bowl recipes from The Farm Wholefoods, which all contain healthy ingredients whipped together in a way that make them not only Insta-worthy, but incredibly delicious.

Grab a big, pretty bowl and get started.

The Farm Wholefoods

1. Luxe breakfast bowl

Smoked salmon, avocado, kale, quinoa, grated zucchini, capers, goat cheese, lemon and eggs.

INGREDIENTS

  • ½ cup shredded kale, marinated in 2 tablespoons lemon juice
  • ¼ cup cooked quinoa
  • ½ small zucchini, grated
  • ¼ teaspoon baby capers
  • 2 eggs, poached or scrambled
  • 50g smoked salmon
  • ¼ avocado, smashed
  • 20g goat cheese
  • 1 tablespoon picked dill leaves
  • 1 lemon wedge
  • Salt and pepper

METHOD

  1. Arrange the quinoa and kale in the bottom of a bowl. Add grated zucchini on top.
  2. Sprinkle over the capers and season with salt and pepper.
  3. Place the eggs on top, along with the smoked salmon and avocado.
  4. Crumble over the goats cheese and dill.
  5. Add a lemon wedge and serve.

The Farm Wholefoods

2. Dragon fruit smoothie bowl

Pitaya, mango and banana blended with coconut water, topped with buckinis and fruit.

INGREDIENTS

  • 1 large frozen banana, chopped into chunks
  • 1 large frozen mango cheek, chopped into quarters
  • 100g frozen pitaya (dragon fruit -- available at health food stores)
  • 75-100ml coconut water
  • 2 tablespoons buckinis (or other muesli)
  • 1 strawberry
  • 1 tablespoon coconut flakes
  • 1 tablespoon passionfruit
  • 1 mint sprig

METHOD

Place the mango, banana and pitaya in a high powered blender. Add in the coconut water, starting with 75ml and adding more as required. Blend until thick and smooth -- like a sorbet consistency.

Place into a bowl and decorate with toppings as above.

The Farm Wholefoods

3. Beetroot and goat cheese salad

Beetroot, goat cheese, walnuts, currants, spring onions and spinach.

INGREDIENTS

  • 2 cups baby spinach
  • 1 beetroot (roughly 150g -- washed, peeled and grated)
  • ¼ cup walnuts, roughly chopped
  • 1 spring onion, white part only (sliced into rounds)
  • ¼ cup currants
  • 20g goats cheese

METHOD

  1. Arrange the baby spinach at the bottom of the bowl.
  2. Scatter across the grated beetroot, followed by the spring onion, walnuts and currants.
  3. Crumble over the goat cheese and serve.

The Farm Wholefoods

4. Feast lunch bowl

Pulled pork served with sweet potato mash, toasted corn, red cabbage slaw, cherry tomatoes, baby spinach, mint leaves and homemade tomato and apple chutney.

INGREDIENTS

  • ¾ cup cooked pulled pork (or pulled jackfruit for vegan option)
  • 3 tablespoons tomato and apple chutney (recipe below)
  • ½ cup sweet potato mash
  • 1 teaspoon extra virgin olive oil
  • ¼ cup corn kernels
  • ¼ cup baby spinach
  • ½ cup red cabbage slaw (recipe below)
  • ¼ cup cherry tomatoes, halved
  • 1 tablespoon mint leaves, finely shredded

METHOD

  1. Mix the pulled pork with the tomato and apple chutney, and warm through over a low heat.
  2. Place a frying pan on a medium heat and add in the olive oil, corn kernels, cooking for 1-2 minutes until lightly toasted.
  3. Add in the spinach and toss through until slightly wilted.
  4. Assemble the bowl, starting with the sweet potato mash, pulled pork mix, red cabbage slaw, spinach and corn. Sprinkle over cherry tomatoes and mint leaves, and serve.

Red cabbage slaw

INGREDIENTS

  • ¼ red cabbage, finely shredded
  • 2 green apples, sliced into thin matchsticks
  • ¼ small red onion, finely shredded
  • ¼ cup apple cider vinegar
  • 3 tablespoons extra virgin olive oil
  • Salt and pepper

METHOD

  1. Place all ingredients in a bowl and thoroughly combine.

Tomato and apple chutney

INGREDIENTS

  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons mustard seeds
  • 2 brown onions, diced
  • 2 red apples, peeled and diced
  • ½ cup apple cider vinegar
  • 800g canned tomatoes
  • 2 teaspoons smoked paprika
  • Salt and pepper

METHOD

  1. Heat the oil in a saucepan. Add in the onion, apple, mustard seeds and sauté for five minutes. Season with salt and pepper.
  2. Pour in the apple cider vinegar, tinned tomatoes and smoked paprika and bring to the boil. Once boiling, reduce the heat and simmer for 45 minutes.
  3. Remove from the heat and allow to cool before transferring to a blender. Blend until smooth.
  4. Transfer to a container and store in the fridge.

The Farm Wholefoods

Recipes and images courtesy of The Farm Wholefoods.


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