Download the recipe card at the bottom of this page to cook along at home.

How to make your own nourish bowl

Choose your grains

• Brown rice black rice red rice quinoa or you could add cauliflower rice for a low carbohydrate option.

Fill up with vegetables

• Sliced lettuce rocket or spinach roasted sweet potato or pumpkin edamame (you can find this in the freezer section) sliced cabbage grated carrot beetroot stir fried broccoli radishes cucumber capsicum tomatoes corn.

Include some lean meat or alternatives

• Chicken salmon tuna prawns tofu black beans falafels lean red meat boiled egg.

Add some dairy

• Feta or goats cheese.

Top with healthy fats

• Avocado nuts toasted sunflower or pumpkin seeds olive oil olives.

Add a sauce

• Pesto satay sauce vinaigrette hummus.

Ingredients

Mediterranean Bowl

• Chicken breast
• Lemon juice
• Sweet potato diced
• Broccoli chopped
• Brown rice cooked
• Red cabbage sliced
• Rocket
• Red capsicum diced
• Feta crumbled

Mediterranean Dressing

• 3 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dijon mustard
• 1 teaspoon oregano
• 1 clove garlic crushed
• Pinch of salt

Steps

1. Preheat oven to 200 degrees.
2. Poach the chicken: Fill a saucepan with water so the chicken breast is covered and add a squeeze of lemon juice. Bring the water to the boil and place the chicken breast in the water. Place the lid on and bring back up to the boil. As soon as the water starts boiling again remove the saucepan from the stove and set aside for 40 minutes to cook. Remove the chicken from the water and slice.
3. While the chicken is cooking peel and dice the sweet potato. Drizzle over extra virgin olive oil and place on a tray. Roast for around 20 minutes or until golden. Cut the broccoli into small pieces. Heat some extra virgin olive oil in a frypan and cook until slightly softened.
4. To prep bowl add brown rice red cabbage rocket broccoli roasted sweet potato capsicum sliced chicken and feta. Add all dressing ingredients to a jar and shake until combined. Drizzle over bowl.