Energizing Nourish Bowl
This bowl is loaded with fiber, vitamins, minerals, and healthy fats to support digestion, balance hormones, and keep you energized. If you're making it for a group, serve it as is for a nutrient-dense, flavorful meal. But if you're prepping for yourself or just a few people, it works great as meal prep—use it as a base and mix it into different meals throughout the week. Pair it with eggs for breakfast, toss in tuna for lunch, or top it with your favorite protein for dinner. The best part? You don’t have to follow this recipe exactly—swap in whatever veggies you have on hand and make it your own
A colorful, nutrient-packed nourish bowl—fresh, vibrant, and ready to fuel your week!
Ingredients & Health Benefits
Base Ingredients:
Toasted Quinoa (1 cup) – A protein-rich grain loaded with fiber and essential amino acids. Quinoa is high in magnesium, which helps regulate cortisol (your stress hormone) and supports balanced blood sugar levels. It also contains prebiotic fiber, which feeds good gut bacteria and aids digestion.
Vegetables (Gut-Healing & Hormone-Supportive):
Red Onion (1, diced) – Rich in prebiotics that nourish gut bacteria and support digestion. Onions also contain quercetin; an antioxidant that helps reduce inflammation and support the liver in detoxifying excess hormones.
Bell Peppers (2, diced) – Loaded with vitamin C, which helps lower cortisol and supports adrenal function. Their high fiber content aids digestion and promotes a healthy gut microbiome.
Rainbow Carrots (3, shaved & diced) – Different colored carrots provide a variety of antioxidants and fiber. They contain beta-carotene, which converts to vitamin A to support hormone balance and improve gut lining integrity.
Cucumbers (2, diced) – Hydrating and high in silica, which supports gut lining health. Cucumbers also help flush out toxins that may contribute to hormone imbalances.
Radishes (1 bunch, diced) – A natural detoxifier for the liver, helping the body process and eliminate excess estrogen. They also contain sulfur compounds that promote gut health.
Mixed Cabbage (1 bag) – Cruciferous vegetables like cabbage are rich in indole-3-carbinol, a compound that supports estrogen metabolism and detoxification. Also, the fiber in cabbage aids digestion and supports gut-friendly bacteria.
Chopped Kale (1 bag) – One of the most nutrient-dense greens, packed with calcium, magnesium, and fiber. Kale supports liver detoxification, gut health, and hormone balance by aiding estrogen metabolism.
Crunch & Freshness:
Sunflower Seeds (1 cup) – High in vitamin E, which plays a crucial role in hormone production and supports adrenal function. They also contain zinc, which helps regulate inflammation and promotes gut healing.
Cilantro (1 bunch, chopped) – A natural detoxifier that helps the body remove heavy metals, which can contribute to hormone disruption. Cilantro also supports digestion and reduces bloating.
Green Onion (1 bunch, chopped) – Contains sulfur compounds that support liver function and gut health. Green onions also provide prebiotic fiber to nourish good gut bacteria.
Dressing (Hormone & Gut-Supporting Boost):
Lemon Juice (1 lemon) – Stimulates digestion, alkalizes the body, and supports liver detoxification. Lemon juice also boosts bile production, which helps break down fats and absorb fat-soluble vitamins.
Ginger (1 teaspoon, grated) – A powerful anti-inflammatory that soothes the gut, reduces bloating, and supports digestion. Ginger also helps regulate blood sugar, which is crucial for hormone balance.
Garlic (½ teaspoon, minced/grated) – Contains allicin, a compound that supports liver detoxification and gut health. Garlic is also antimicrobial, helping to balance gut bacteria.
Soy Sauce (2 tablespoons) – Provides umami flavor and contains small amounts of phytoestrogens, which can help balance estrogen levels. Choose tamari or coconut aminos for a gluten-free option.
Maple Syrup (2 tablespoons) – A natural sweetener with trace minerals like zinc and manganese, which support immune function and hormone balance.
Sesame Oil (2 tablespoons) – High in lignans, which help regulate estrogen levels. Sesame oil also provides healthy fats that support hormone production.
Olive Oil (1 tablespoon) – A great source of monounsaturated fats that reduce inflammation and support gut lining integrity. Healthy fats are key for hormone synthesis.
Cayenne Pepper (Dash) – Boosts metabolism, supports digestion, and improves circulation, helping nutrients reach cells more efficiently.
Salt (To taste) – Use mineral-rich sea salt for electrolyte balance and adrenal support.
How to Use This Nourish Bowl
This isn’t just a salad—it’s a nutrient powerhouse designed to fuel your body. Here’s how I like to incorporate it into my week:
Add a scoop to eggs in the morning for a fiber and nutrient boost
Mix with a can of tuna or salmon for a quick, protein-packed lunch
Top with grilled chicken, shrimp, or tofu for a balanced dinner
Enjoy as a side dish with any meal to boost vitamin and mineral intake
This bowl keeps me feeling energized, satisfied, and nourished—and it’s endlessly customizable based on what you have on hand. Listen to your body and make it your own!