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Rainbow Nourish Bowls
Serves 2
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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Ingredients
Bowls
- 1/2 cup (125 mL) dry whole wheat couscous
- 3/4 cup (180 mL) boiled water
- 3 cups (750 mL) spinach
- 1/2 cup (125 mL) chopped red bell pepper
- 1/2 cup (125 mL) grated carrots
- 1/2 cup (125 mL) chopped mango
- 1/4 cup (60 mL) chopped cilantro
- 1/4 cup (60 mL) chopped green onions
- 1 cup (250 mL) shredded purple cabbage
- 1/2 cup (125 mL) fresh blueberries
- 4 oz (113 g) chopped sashimi-grade tuna
Dressing
- 1 tsp (5 mL) miso paste
- 2 tsp (10 mL) low-sodium soy sauce
- 1/2 tsp (2 mL) sesame oil
- 1/2 tsp (2 mL) rice vinegar
- 1 tsp (5 mL) brown sugar
- 1 tsp (5 mL) freshly grated gingerroot
- 1/4 cup (60 mL) water
Nutrition
Per serving:
- calories 351
- protein 25 g
-
total fat
4 g
- sat. fat 0 g
-
total carbohydrates
60 g
- sugar 16 g
- fibre 10 g
- sodium 349 mg
Directions
01
In large bowl, place couscous and 3/4 cup (180 mL) boiled water, cover with plate, and let stand for approximately 5 minutes. Fluff cooked couscous with fork
02
Meanwhile, prepare salad dressing by adding to bowl all dressing ingredients and whisking to combine. Set aside.
03
In each of 2 large bowls, add 1 1/2 cups (350 mL) 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.
