Hello 👋🏾 family, I am currently having a Nourish Bowl every night! It’s really one of my favorite ways to eat high raw and to make sure I get my fill of vegetables!!
There’s so many misconceptions that you cannot get adequate protein from a plant based diet. This bowl shows that you can get enough protein without even adding in tofu.
It is recommended that the average person needs about 35 to 55 grams of protein per day. It all depends on activity level, age, gender, health status , etc. The amount of protein needs will vary from person to person.
The recommended amount of fiber per day is 28 grams.
The best part of eating plant based protein is that you get fiber along with it! In this bowl, everything has an amount of protein, even the vegetables. The foods higher in protein in this bowl are quinoa (a complete protein containing all 9 essential amino acids), chickpeas, and cashews (from the dressing)
Quinoa = 8 grams of protein per cup, cooked (5 grams of fiber per cup)
Chickpeas = 15 grams of protein per cup, cooked (13 grams of fiber per cup)
Raw cashews = 5 grams of protein per 1/4 cup (1 gram of fiber per 1/4 cup)
My dish had 33 grams of protein(not including the vegetables and 20 grams of fiber (not including the vegetables. My husband’s dish had 56 grams of plant based protein. If the fiber from the vegetables is included, this dish far exceeds the amount of fiber I need for the day.
You can get adequate protein and an exceptional amount of fiber from eating plant based! Don’t pass up the nourish bowls! They are a great way to get all of the nutrition you need in one meal!
Here’s what you need:
3 cups power greens or salad of choice
1 cup red kale
1 cup beet greens
1/2 cup raw broccoli, chopped
Add in cucumbers, tomatoes, avocado, cilantro, and dill.
Add in any other vegetables of choice.
Add 1 cup cooked quinoa
1 cup roasted chickpeas
1/2 cup roasted sweet potatoes.
Raw Vegan Ranch: (check below)
Mix ingredients together and top with oil free raw vegan ranch dressing!
Nourish bowls are going to be a nightly thing during the week!
Let’s get these ALIVE and nourishing foods family! Y’all be blessed.
MD❤️
Raw Vegan Ranch:
1/2 cup raw cashews (soaked )
1/2 cup unsweetened coconut milk yogurt
1/4 cup coconut milk
1 tablespoon white vinegar
1 tablespoon coconut aminos
1 tablespoon lemon juice (freshly squeezed)
1 teaspoon garlic powder
1 teaspoon onion powder
1/4 teaspoon dry mustard
1/2 teaspoon dried dill
dash of salt ( to taste)
Fresh chopped dill to stir in
(at least 2 tablespoons)
Add all of the ingredients, except for the fresh dill,
to a high speed blender.
Blend until smooth.
Once smooth, pour into bowl and stir in the freshly chopped dill.
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