Mitzi’s Nourish Bowl for Mind-Body Balance
A vibrant, plant-powered meal that satisfies, sustains, and supports your health.
Yesterday I made a big batch of one of my go to healthy meals—a nourish bowl packed with flavour, fibre, and functional benefits. It’s a great way to prep ahead and ensure I have something deeply satisfying and nutrient-rich, especially on busy days.
I was first inspired to make nourish bowls after watching the lifestyle vlogger Hitomi Mochizuki (YouTube: Hitomi). Her unique ability to combine foods inspired by her mixed heritage into wholesome, plant-based, nutritionally packed meals that could keep her full and healthy truly captivated me. It was from this inspiration that I decided to create my own nourish bowls.
I am also influenced by ingredients and spices from all over the world. For instance, the miso (from Japan) adds depth and flavor, while the turmeric (from India) brings warmth and anti-inflammatory benefits. The meal also incorporates flavors from the Mediterranean, like the olive oil and figs, as well as influences from various parts of Africa and the Middle East through the use of sweet potato and spices. I hope this may inspire you to create your own version of nourish bowls that reflect your unique tastes and cultural influences.
This bowl includes a trio of dishes that combine beautifully: a miso-infused rice and quinoa base, a roasted tofu and veg bake, and a warming sweet potato medley with figs and cashews. I also added a generous spoonful of kimchi on the side, which gave it the perfect fermented kick. The full recipe below serves around 4 people, or makes 4 generous portions for the week.
Miso & Quinoa Black bean Rice
200g brown rice
235g black beans (drained weight from can)
100g quinoa
100g spinach
1 tsp miso paste
Cook rice, quinoa and beans together. Stir in fresh spinach and miso paste while. Cook until soft.
Benefits:
Brown rice and quinoa are rich in complex carbs, fibre, and protein. Quinoa contains all nine essential amino acids. Spinach adds iron, magnesium, and vitamin K. Miso introduces gut-supportive probiotics.
Tofu & Veg Bake
350g tofu, cubed
2 bell peppers cubed
1 aubergine
Reduced-salt soy sauce, teriyaki sauce, garlic granules
Roast at 200°C for 25–30 mins until golden.
Benefits:
Tofu is a brilliant plant-based protein with calcium and iron. Peppers are full of vitamin C, while aubergine provides fibre and heart-healthy antioxidants. Using reduced-salt soy keeps sodium balanced.
Sweet Potato, Fig & Cashew Roast
2 sweet potatoes, cubed
2 fresh figs, chopped
A handful of cashews
1 tbsp olive oil
1 tsp turmeric
Sainsbury’s Roast Potato Seasoning
Roast at 200°C for 30–35 mins, turning halfway.
Benefits:
Sweet potatoes are packed with beta-carotene and fibre. Cashews offer zinc and healthy fats. Figs provide sweetness, prebiotic fibre, and antioxidants. Turmeric has anti-inflammatory properties.
Extra Boost: Kimchi on the Side
1 heaped tbsp of Kimchi (I used Vadasz kimchi)
Benefits:
Kimchi adds flavour and supports gut health through natural probiotics. It’s also rich in vitamins A, B, and C, and adds a welcome zing to the bowl.
Nutrition Breakdown (Per Serving – Approximate)
| Nutrient | Amount per Serving | % of Daily Needs (based on 2000 kcal) |
|---|---|---|
| Calories | 650–750 kcal | ~32–38% |
| Protein | 40–45g | ~80–90% |
| Carbohydrates | 75–85g | ~30–35% |
| Fibre | 20g | ~70–80% |
| Fat (healthy fats) | 18–20g | ~25–30% |
| Iron | 9–11 mg | ~50–60% |
| Calcium | 300–350 mg | ~30–35% |
| Vitamin C | ~60–90 mg | ~70–100% |
| Vitamin A | ~700–800 mcg | ~90–100% |
| Magnesium | 130–160 mg | ~35–40% |
| Zinc | 4–5 mg | ~45–50% |
| B Vitamins | Excellent source | 40–60%+ |
| Probiotics | From kimchi | Gut flora support |
Iron Tip: Boost Absorption Naturally
Spinach and tofu contain non-haem iron, which our bodies absorb better when combined with vitamin C. A simple squeeze of fresh lemon over your bowl can increase iron absorption by 3 to 6 times—an easy and delicious upgrade.
Making nourish bowls is my favourite way to incorporate as many healthy ingredients into one meal! This meal idea can be adapted in so many ways- please do share with me the creations you come up with!
