Low FODMAP Nourish Bowl
Customize a packable low FODMAP lunch with a delicious nourish bowl. Follow these easy steps and you'll have a filling take-to-work meal.
Servings: 1 person
Ingredients
- 1/2 cup brown rice OR quinoa OR millet
- 3.5 oz | 100g chicken breast OR tofu OR 1 egg
- 1.59 oz | 45g cherry tomatoes OR carrots OR spinach
- 1.41 oz | 40g canned chickpeas OR canned lentils OR sprouted mung beans
- 0.35 oz | 10g sunflower seeds OR sesame seeds OR pumpkin seeds
Dressing
- 3 tbsp olive oil extra virgin
- 1 tbsp apple cider vinegar OR lemon juice OR balsamic vinegar
- 1 tbsp mustard OR lactose free yoghurt OR soy sauce
- Pinch of salt
- Pinch of black pepper
Instructions
- Place your favorite grain in 1 cup of boiling salted water. Reduce the heat to minimum and let cook for 20 minutes or until water evaporates and the grain is cooked. Fluff with a fork and set aside.
- Choose one > EGG cook the egg in a pan with boiling water for 10 minutes | CHICKEN BREAST heat 2 tbsp of olive oil in a pan over medium–high heat. Add the chicken, sprinke some salt and cook each side for 5 minutes or until meat is cooked | TOFU drain and wrap with paper towel. Place a plate and a heavy object on top and set aside for 10 minutes. Cut into squares and coat with salt and cummin. In a hot grill pan, grill 5-10 minutes or until crispy and golden brown.
- Choose one > CHERRY TOMATOES cut in half | CARROTS grate or ribbon with a potato peeler | SPINACH heat 2 tbsp of olive oil in a pan over medium–high heat. Add the spinach and sauté for 5 minutes or until spinach has wilted.
- Drain and wash one of the pulses and set aside.
- Assemble bowls in a lunch box. Cover the bottom with the grain. Add the protein, a vegetable and a pulse on top and sprinkle with the seeds. Place the lid and put in the fridge until eating.
- For the dressing, in a small leakproof container, combine all the ingredients and whisk until smooth. Place the lid and put in the fridge until eating.
- You can enjoy the nourish bowl cold or slightly heated in the microwave. Toss over the dressing before eating.