The Whole-bowl is the answer to life, the universe and everything

Am I possibly the only person on the planet who does not love her air fryer?

Roasted roots, creamy lentils, wholesome black rice and a pretty punchy parsley and basil pesto (and all the other flavour trimmings!). (video here)

Getting the MAXIMUM nutrition and flavour out of one bowl with the MINIMUM FAFF - hoorah!

I am not great at forward planning my meals.

I find a very strict preplanned menu doesn't suit my cooking style which tends to venture towards ‘throw some stuff together’.

How would I possibly know what I feel like eating this Wednesday? What if it’s raining and I fancy soup but my plan was to make a salad?? Who in the world can eat a salad when it’s cold???

SO, instead, I like to have a few trusted ingredients in my pantry and fridge which I know I can rustle up something gorgeously tasty and nourishing in no time. 

Quickest way to get MAX nutrients into by body

For me, roasting a tray of veggies and pulses together, is the easiest way to get a wholesome meal ready in no time.

To Air-fry or Roast?

My girls made me get an air fryer recently and tbh I am not convinced, is it just me or does air-frying dry out most veggies? I know I am going to be eaten alive for saying this BUT give me a tray and an oven over air frying anytime!

Hear me out, when calculating recipe times I am really only concerned about ‘hands on’ prepping time, like how long is the chopping going to take me? Adding things to a tray and waiting for the veggies to soften and caramelise is okay with me because I can still get on with other things.

In addition, as a family of mainly plant-based eaters we go through A LOT of roasted veggies, the size of the air fryer tray is simply too small for us and making the same recipe twice feels some how like a waste of time.

AND then there is the drying out of the veggies issue. Maybe I am too old fashioned or I am probably doing it wrong so please send me some air frying recipes, I am happy to be wrong and love to hear from other cooks making delicious things.

What makes a good WHOLE-BOWL?

The Foundation:

For me a good base is 50% non starchy veggies, a pile of colourful raw, roasted, or sautéed vegetables fills me with joy! Different colour veggies often reflects a variety of different vitamins, minerals, and antioxidants which not only looks great but offers a nutritional diversity for our gut microbiome (which is all the rage these days).

Also, dedicating 50% also ensures a rich fiber intake, crucial for effective blood sugar balance, gut health and ultimately balancing our hormones.

Complex Carbs: Grains & Starchy Veg

I like to add whole grains like quinoa, brown rice, or sorghum & colourful starchy veggies. This provides complex carbohydrates (aka carbs that take a long time to break down into sugar), fibre, and essential nutrients. Portion: 1/4 or 1/2 cup of each (wholegrain and starchy veg) should do the trick.

Protein Source:

I include a protein source like grilled tofu, chickpeas, lentils, beans, eggs (these!) or if not veggie a lean animal proteins like trout or chicken. Protein is essential for muscle repair and making us feel fuller for longer. Portion: 1/2 cup, a palm size.

Healthy Fats: (fat does not make you fat, sugar does)

The right fat is good for us, sources of healthy fats are avocado, nuts, seeds, hemp seeds, extra virgin olive oil or something like pesto. These fats makes us feel fuller for longer and provide essential fatty acids (very good for us). Portion: 1/4 avo, 1/3 cup nuts/seeds, few tablespoons EVOO.

Kick-ass Dressing or Sauce:

I’m ALL about THIS! Most food will benefit from a good dressing or sauce as it ‘brings the dish together’ (what would rice be without gravy? :-) This could be a tahini dressing, a punchy vinaigrette, Asian inspired, vibey pestos or a yogurt-based creamy sauce.

Dive right in finishing touches! Herbs, Spices, Salt & Acidity:

Its all about presentation and taste and adding some amazing finishing touches to any dish will make you want to ‘dive right IN’!

• I love a punchy broccoli sprout! (bitter)

• Citrus zest and a squeeze of juice (acid)

• a good F E T A is life, crumbled over (salt)

• a good chilli oil (heat)

• a drizzle of good EVOO -always (bitter)

• fresh herbs, dill & tarragon packs a flavour punch (fresh)

• bashed up croutons (crunch & salt)

• Crispy fried onion (crunch & salt)

Things to keep in mind:

Optional Extras on the Side :

Consider adding ferments on the side, things like kimchi (obsessed!) and sauerkraut adds a nutritional and flavour kick.

Texture Variation:

Aim for a mix of textures, including crisp and raw elements along with cooked and tender components. This adds interest with every bite and our taste buds and tummies love variety.

Mindful Portioning:

I try to keep to the 50% veggies, 1/4 carbs. 1/4 protein and 1/3 fat ratio. I don’t count calories as the calories in calories out argument has been debunked by almost every doctor and nutritionist worth their salt, but if you do want to lose weight its probably worth thinking about your plate & portion size.

Ingredients

• extra- virgin olive oil

• 1 bunch baby parsnips - scrubbed, unpeeled, halved and quartered (or 3 large parsnips)

• 1 bunch baby beetroots - scrubbed, unpeeled, quartered (or 3 large beetroots)

• 200g organic cherry tomatoes

• 3 red onions, quartered

• salt & pepper

• 2 cups cooked black rice (from one cup dried)

• 2 cups cooked Puy or brown lentils (from one cup dried)

• organic wild rocket leaves

• artichoke hearts

• a really good feta

• a really good red cabbage kraut

• a good chilli & ginger oil (recipe soon)

• organic lemons

• flaky sea salt

Pesto

• 15g parsley, leaves only (freeze stalks for stocks)

• 15g pesto, leaves only (freeze stalks for tomato sauces)

• 1/2 cup any nuts or seeds you have, toasted

• 1 garlic clove, minced

• lemon zest & juice to taste

• salt & pepper

1. Preheat the oven to 200c

2. To make the pesto add the ingredients (not the oil) to a Nutribullet and pulse until the paste is to your liking, I like a rough paste, but up to you, adjust the seasoning to add more zest, juice salt and pepper, when you are happy with the taste add enough GOOD olive oil to pesto to make a scoop-able paste.

3. Line a large baking tray (or two) with baking paper, add the veggies making sure they all lie in a single layer (overlapping causes steam which prevent caramelisation), add a few generous dollops pesto and mix with your hands, massaging the pesto into the veggies. Season with sea salt and fresh pepper and a drizzle of olive oil - roast in the oven until golden, about 30 minutes, turning the veggies once. Don’t faff too much with the oven door, opening and closing often will prevent the oven staying on temperature. Remove once veggies are soft and set aside.

4. While the veggies are in the oven, cook your grain of choice and make your sauce.

To make one bowl - (video) add the rocket to right side of bowl/plate, top with the artichokes, next to the rocket add a good scoop or two sauerkraut, next up the roasted veggies, next to it the wild rice and then the lentils. Add the feta on top of the lentils and rice and drizzle the pesto over the veggies, season with a squeeze of lemon and a finish with a little olive oil, chilli oil if using and flaky sea salt! ENJOY!

Back next week x Adré