Nourish Bowls 4-Ways

Who knew eating healthily was SO EASY?!

Each recipe serves 2

Mediterranean Nourish Bowl:

Ingredients:

cup IMBO Barley
2 cups water
1 cup baby spinach
1 can chickpeas, drained
tsp cayenne pepper (optional)
1 tsp garlic salt
1 tbsp olive oil
cup cucumber, cubed
1 cup baby tomatoes, halved
cup olives, pitted
cup yellow peppers, cubed
cup Danish feta
cup hummus
cup olive oil
Salt and pepper

Method:

1. Preheat the oven to 180C.

2. Pour the barley into a pot. Cover with water, bring to the boil and simmer for 40-50 minutes. Strain and allow to cool.

3. Combine the cayenne pepper, garlic salt and olive oil, toss the chickpeas through the spice mixture. Pop the spiced chickpeas on a roasting tray. Roast for 15-20 minutes until dry & crisp. Allow to cool.

4. In shallow bowls, start the assembly of your bowl: Start with the spinach leaves at the base and top with cooled barley on one corner of the dish. Add each of the other ingredients, in little piles according to your aesthetic preference.

5. Lastly, dollop a big scoop of hummus in the centre, drizzle with olive oil and season with salt & pepper.

Tuna & Egg Nourish Bowl:

Ingredients:

cup IMBO Barley
2 cups water
2 cup baby spinach
2 eggs
1 cup green beans, halved
1 tin chunky tuna
cup grated carrots
cup grated beetroot
cup red onion, slices
cup cucumber thinly sliced into rounds or ribbons
Avocado slices
cup creamy dressing, of choice
Salt and pepper to taste

Method:

1. Pour the barley into a pot. Cover with the water, bring to the boil and simmer for 40-50 minutes. Strain and allow to cool.

2. Bring a small pot to the boil, slowly drop in the eggs and simmer for 6-8 minutes (depending on own preference). Cool immediately in ice water. Peel and cut both eggs in half.

3. Blanch the green beans for 2-3 minutes in boiling water. Allow beans to cool in ice water.

4. Remove the tuna from the tin & strain.

5. In shallow bowls, start the assembly of your bowl: Start with the spinach leaves at the base and top with cooled barley on one corner of the dish. Add each of the other ingredients, in its own little pile according to your aesthetic preference.

6. Drizzle with creamy dressing, season, serve and ENJOY!

Mexican Chicken Nourish Bowl:

Ingredients:

cup IMBO Barley
2 cups water
2 cup baby spinach
2 chicken breasts
1-2 tsp Mexican spiced blend(or spice of choice)
1 cooked mielie on the cob
cup white cheddar, grated
cup spring onion, chopped
1 cup tomato & onion salsa
2 tbsp sour cream
2 tbsp guacamole
2 lime wedges
Salt and pepper to taste

Method:

1. Preheat the oven to 180C.

2. Pour the barley into a pot. Cover with the water, bring to the boil and simmer for 40-50 minutes. Strain and allow to cool.

3. Toss the chicken breasts in the dry Mexican spiced blend and pan fry in an oiled pan on a medium heat until cooked through. (could cover the pan with a lid to insure even cooking).

4. Grill the corn in a griddle pan on a high heat until charred, 10-12 minutes. Allow to cool, cut corn from cob.

5. Cut each chicken breast into even sized strips.

6. In shallow bowls, start the assembly of your bowl: Start with the spinach leaves at the base and top with cooled barley on one corner. Add each of the other ingredients, in its own little pile in the dish according to your aesthetic preference.

7. Top with a generous dollop of guacamole and sour cream. Season with salt & pepper.

8. Finish with a squeeze of lime and an extra lime wedge in each bowl to garnish, serve and ENJOY!

Steak Nourish Bowl:

Ingredients:

cup IMBO Barley
2 cups water
2 cups baby spinach
300g rump steak
2 tsp dry steak spice rub
8 long stem broccoli, blanched
1 cup butternut chunks, roasted
1 cup beetroot chunks, roasted
cup Danish feta
2 tsp toasted sunflower seeds
cup creamy dressing, of choice
Salt and pepper

Method:

1. Pour the barley into a pot. Cover with the water, bring to the boil and simmer for 40-50 minutes. Strain and allow to cool.

2.Rub the steak with the spice rub. Pan fry on a medium heat for 3-5 minutes a side, depending on preference. Allow to rest before slicing thin even slices.

3. Bring water to the boil in a small pot. Blanch and refresh the broccoli stems.

4. In shallow bowls, start the assembly of your bowl: Start with the spinach leaves at the base and top with cooled barley on one corner of the dish. Add each of the other ingredients, in its own little pile according to your aesthetic preference.

5. Sprinkle with toasted sunflower seeds.

6. Drizzle with a creamy dressing & season. ENJOY!