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The Meal Prep Plan To Make Your Week A Little Healthier

Written By Joseph Jackson 06 Jan 2020

Just like a core wardrobe that you can mix-and-match and embellish, you can build a ‘core pantry’ to provide you with nourishing meals in minutes. Spend a bit of time on weekend prep, and you’ll have an easy and healthy meal each weeknight!

The Meal Prep Plan To Make Your Week A Little Healthier

 

Buddha Bowls, Nourish Bowls, Power Bowls…whatever the name, complete meals in a deep round vessel are a food trend we hope stays fashionable for a long while. 

Typically consisting of grains, veggies, proteins, leafy greens and a sprinkle of seeds, with a flavoursome dressing, bowl meals are healthy, filling and convenient – if you do some clever planning. 

Just like a core wardrobe that you can mix-and-match and embellish, you can build a ‘core pantry’ to provide you with nourishing meals in minutes. Spend a bit of time on weekend prep, and you’ll have an easy and healthy meal each weeknight!

Use the list below as a guide – and a shopping list – to create your own build-a-bowl. 

Start with… 

Grains: Pearl barley, spelt, buckwheat, bulgur, quinoa, rice, millet…you are spoilt for choice for the base of your bowl. Cook batches of grains and use singly or combined each night for a satisfying texture. (Did you know that all of the packaging of grains and sundries at Apothecary 27 is biodegradable plastic?) 

Add some… 

Veg: Roast a tray of chopped root vegetables at the weekend, then add a spoonful to your bowl each night. Add a second tray to the oven with courgettes, aubergine, mushrooms, peppers and red onion, and you have a Mediterranean bowl at the ready. Vary the veg combos with every meal. 

For the power… 

Protein: Tofu in its many forms is an easy choice for protein. Slices of smoked tofu add an earthy note to an autumnal meal (Taifun's smoked tofu is our absolute favourite!). A block of plain tofu can be crumbled over a bowl or even blitzed in a dressing for a creamy texture. Cheese can be treated much the same, sliced, cubed or crumbled to add a delicious protein source. A few tins of beans and pulses in the cupboard is a convenient addition, such as hearty black beans, soft broad beans, nutty lentils and the ever-versatile chick pea, which can be used whole or blitzed into creamy hummus. 

Add some vitamins…

Greens: Up the vitamin levels with a handful of blanched kale, roasted broccoli, raw spinach. Brussels sprouts tops are delicious shredded and blanched, if you’re not as keen on the sprouts themselves!

Now for the magic…

Pizazz: Kimchi, sauerkraut, or other fermented foods will give your bowl a flavour boost. Don’t forget mixed seeds or chopped nuts for some extra texture – try a spoonful our range of Linwoods seed blends, or the Lost Tea Bean & Nut Mix. 

Dressing: As simple as a squeeze of lemon and a glug of olive oil, a dressing can bring together all the ingredients and lift your bowl to the next level. For an Asian bowl, drizzle with a dressing of sesame oil, rice vinegar and soy sauce. Have roasted roots in your bowl? A nut oil such as walnut or hazelnut blended with apple cider vinegar and a touch of honey is delicious. 

There you have it! And just like swapping sandals for boots when the season turns, take advantage of what foods are at their best now to make the most of your nutritious meal!