There's just something special about bowls. They give us a sense of snacking security, whereas plates can often leave us feeling vulnerable to slippage and spills. Not to mention they also pair perfectly with our other major food-vessel love: spoons. Because let's be honest, forks are the equally hazardous sidekicks of plates.
Bowls are for the busy, can't be bothered with sitting still, gourmet on-the-go-getters. So in honor of getting out in the sun this season, we're declaring that bowls are in — for breakfast, lunch, AND dinner. What better way to consume fresh ingredients than out of a convenient, perfect for mixing, mashing, and eating on-the-move vehicle? Cradle it on your lap for ideal noshing and carry it carefree to your rooftop or local park for a picnic.
To get the party started we've rounded up three healthy recipes from a new cookbook called Nourish Bowls — so you can spoon up all spring long.
Marinated Feta With Roast Tomatoes, Cavolo Nero, Spiced Beans, & Land Cress
Ingredients
1/4 tsp black onion
1/4 tsp coriander
2 tbsp olive oil
1/2 cup feta, cubed
1 handful cherry tomatoes
1/2 tsp lemon zest, grated
1 scallion, chopped
1/2 cup chickpeas, rinsed
1/4 cup borlotti beans, rinsed
1/4 tsp cumin, ground
Pinch of chili flakes
Handful of cavolo nero leaves
Instructions For The Marinated Feta
1. Gently fry black onion and coriander seeds in 1 tbsp of olive oil to release the aromas. Add these to cubed feta, along with the frying oil, and stir well. Marinate in the refrigerator, overnight if possible.
Instructions For The Roast Tomatoes
1. Preheat the oven to 400°F
2. Put string of cherry tomatoes onto a roasting tray and roast in the oven until just bursting, about 15 minutes.
Instructions For The Spiced Beans
1. Heat remaining olive oil in a pan with lemon zest, add spring onion (scallion) and cook until softened.
2. Add chickpeas (garbanzo beans) and borlotti beans along with cumin and chili flakes. Warm through and taste for seasoning.
Instructions For The Cavolo Nero
1. Remove the woody stalks from a handful of cavolo nero leaves, shred the leaves, and massage in some apple cider vinegar to soften.
Bowl Assembly Instructions
1. Add the spiced beans, cavolo nero, and roast tomatoes to your bowl, crumble in the feta, scatter over some cress and finish with a squeeze of lemon juice.
Cinnamon Granola With Pear & Kale Smoothie, Coconut Yogurt, Mixed Seeds, & Dried Berries
Ingredients
8 tbsp coconut oil
2 tbsp honey
1 cup rolled oats
2 tbsp quinoa
3 tbsp pumpkin seeds
2 tbsp flaxseeds
1/4 cup almonds, chopped
1/4 cup dried cranberries
1 tsp ground cinnamon
1 pear, quartered and cored
Large handful of kale, tough stalks removed and leaves shredded
1 cup coconut water
1 container of dairy-free coconut yogurt
Instructions For The Cinnamon Granola
1. Preheat the oven to 275°F.
2. Line a baking tray with baking parchment. Melt coconut oil and 2 tbsp honey over a low heat. Place uncooked jumbo rolled oats, quinoa, pumpkin seeds, flaxseeds, roughly chopped almonds, dried cranberries and ground cinnamon (or more to taste) in a mixing bowl.
3. Add the melted coconut oil and honey and stir well, until coated in the oil. Tip onto the prepared tray and spread the mixture out evenly.
4. Bake in the oven for 50 minutes, stirring a couple of times to make sure it doesn’t stick and burn. Remove from the oven and leave to cool for 10 minutes. If you want extra-crunchy granola, turn the oven off and leave the door open, with the granola still inside.
Instructions For The Pear & Kale Smoothie
1. Blend together pear, kale, coconut water and, if you need a little more sweetness, 1 tsp runny honey. (If your blender isn’t powerful enough for raw kale, steam for a few minutes first.)
Bowl Assembly Instructions
1. Add the pear and kale smoothie to the bowl, then add 3 heaped tbsp of granola. Top with a spoonful of dairy-free coconut yogurt or natural (plain) yogurt, pumpkin seeds, shelled hemp seeds, and dried cranberries.
Chili Chicken With Corn & Avocado Salsa, Dandelion Leaves, Black Quinoa, & Zesty Sour Cream
Ingredients
1 chicken breast, boneless
2 tbsp natural plain yogurt
1 lime, juiced
Pinch of chili flakes
1 ear of corn (or 1/2 cup frozen corn kernels)
2 tbsp coconut oil, melted
1 small avocado, peeled and diced
1/2 green chili, deseeded and finely chopped
Pinch of coriander, chopped
Pinch of sea salt
1/4 cup black quinoa
1 tbsp soy sauce
Handful of dandelion leaves (or any salad leaves)
Instructions For The Chili Chicken
1. Preheat the oven to 350°F
2. Marinate chicken breast (skin on) for 10 minutes in yogurt mixed with the lime juice and a pinch of chili flakes.
3. Heat an ovenproof griddle pan until hot, add the chicken, and sear on both sides, then transfer to the oven for 8 minutes, until cooked through and tender.
Instructions For The Corn & Avocado Salsa
1. If using fresh corn, brush the kernels of a fresh cob with melted coconut oil and griddle until lightly charred all over. When cool enough to handle, stand the cob on its end and use a sharp knife to slice the kernels down off the cob. (Alternatively, melt a little coconut oil in a frying pan and sauté frozen kernels.)
2. In a large bowl, mix the sweetcorn with avocado, green chili, coriander, sea salt, and some lime juice.
Instructions For The Quinoa
1. Cook black quinoa (or any type of quinoa) according to the instructions on the packet and stir through ponzu or light soy sauce.
Bowl Assembly Instructions
1. Cut the chicken into slices and add to the bowl with the quinoa, corn and avocado salsa, and some dandelion leaves (or any salad leaves), then top with a dollop of sour cream or natural (plain) yogurt garnished with some grated lime zest.
Quadrille Publishing's Nourish Bowls, $15.31, available at Amazon.
Photographed by Issy Crocker.
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