Bowls are the new plates

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Every now and again, a food trend comes along from nowhere and takes us by storm.

This year is no different, but it isn’t a super food or celebrity chef, it’s the mere kitchen bowl.

From breakfast and lunch through to dinner with a snack along the way, if you are going to eat, then do it from a bowl.

We aren’t talking nuggets and chips being tipped into a cereal bowl and squirted with extra ketchup, but more about blending grains, veggies and proteins to balance portion control and goodness.

Bowl meals are fast, unfussy and full of fantastic flavours. They can be prepared the night before and be eaten while working or enjoyed at home, tucked up on the sofa with no trays and balancing needed.

We have put together our favourite combinations, so you can have a try.

Don’t be afraid; all you need to do is mix the ingredients together and then decide which bowl you are going to enjoy them from.

Cucumber, cherry tomato, rye bread and halloumi
1 handful of ripe cherry tomatoes, washed and halved
40g of halloumi, cut into slices and stir fried
Cucumber, chopped into chunks
1 slice of rye bread, toasted and cut into strips
1 tablespoon of toasted sesame seeds
A drizzle of olive oil
Fresh basil to decorate
Salt and pepper to season

Courgette, bean and mackerel
1 courgette, shaved
1 handful of olives (black or green), pitted and halved
4 tablespoons of kidney beans, washed and drained
1 smoked mackerel fillet, skin off and shredded
A drizzle of olive oil
Fresh parsley to top

Tuna, bean and rice
1 red onion, finely chopped
½ can of tuna
1 red pepper, seeded and diced
1 small can of sweetcorn
4 tablespoons of red kidney beans, washed and drained
300g cooked brown rice with added quinoa
50g kale, washed and chopped
Lime wedges and natural yogurt, to serve

Salmon and broccoli
½ head broccoli, cooked and cut into florets
100g fresh salmon fillet, skinned, deboned and pan-fried
½ cup of peas, cooked and cooled
2 eggs, hard-boiled and chopped
1 tablespoons of mayo

Grilled chicken and red pepper
1 chicken breast, cooked
1 red pepper, deseeded and cut into strips
1 cup of organic baby spinach, steamed
1 cup feta cheese, crumbled
1 tablespoon of roasted sunflower and sesame seeds
1 tablespoon of olive oil
A squeeze of fresh lemon juice

Sweet and green smoothie bowl
75 ml organic apple juice
1 banana, peeled and sliced
2 Juice of ½ a lime
1 large handful spinach
1/2 avocado, peeled and stoned
100g pineapple chunks
Granola, blueberries and raspberries to serve

To make this sweet bowl, put the banana, lime juice, spinach, avocado and pineapple in a blender and whizz until smooth. Pour into a bowl and then add the granola and blueberries and enjoy.

Each suggestion on this list makes one bowl and ingredients can be varied to suit tastes.

Got a bowl meal you love? Let us know about it so we can give it a try.

Team Pure Beauty

Beat Sugar for Good

Tags

diet, food, ketchup, protein, salsa, sugar, vitamin, water

Got a sweet tooth but can’t give up the white stuff?

This isn’t surprising given that our bodies are pretty programmed to want more and more sugar for energy and our brains are bombarded with images and adverts 24/7.

Whilst we expect to find refined white sugar in sweet foods, it is really easy to unknowingly consume extra sugar every day from ready meals, processed foods, white bread, soup and even so called ‘healthy’ snacks.

We have found some easy ways to swap sugar for better choices so that you not only save your teeth from decay and your waistline from extra inches but also amazingly, give yourself more energy. Yes, really.

The breakfast swap is one the easiest to make and it’s one that can make a huge different to your entire day and health. Forget sugary cereal and pastries and instead go for porridge with sliced banana or a handful of blueberries and skimmed milk. You can also opt for a green smoothie packed with kale, avocado, almond milk and a scoop of peanut butter and you will be ready to go.

Forget those big fat fluffy white bagels stuffed with cream cheese and jam and instead make the wiser choice of a wholemeal English muffin topped with a tablespoon of almond butter and fresh strawberry slices.

Skip that large glass of orange juice and instead actually eat an orange. Being doing this you’ll reduce your sugar intake, increase your fibre intake and get a good dose of immune boosting vitamin C. Win, win.

Mega sandwiches made from thick white slice bread are a big no, no. A good swap is dark rye bread which tends to be less processed, contains considerably less refined sugars than it’s white cousin and is also higher in fibre, making you feel fuller for longer. Forget processed ham and pre-made spreads and instead pack a healthy punch with sliced avocado and smoked salmon, egg and tomato or tuna and black olives which all taste so good you won’t even know you are being healthy.

The fruit flavourings in yoghurts tend to come from artificial means or concentrate so they don’t contain any real fruit with nutritional benefits – just sugar! Go for a protein-rich plain yoghurt and top with fresh fruit for an antioxidant hit. Do remember not to over do fruit, yes it is good for you and counts as one of your five a day, but too much can overload your systems with fructose.

We all love pizzas but by swapping the traditional white base for a cauliflower one will make some serious nutritional improvements to your meal and your figure will love you too. Ready-made pizza bases tend to be high in sugar, so get creative and top a cauliflower base with fresh tomato sauce, goats cheese and olives.

Remember sugar is hidden everywhere. It is really scary to think there can be up to a staggering 22g of sugar per 100g of ketchup, that is a lot. Go back to basics and get some ripe tomatoes, lime juice, chili and spring onions and you can create a yummy salsa that won’t make your blood sugar spike but will get your taste buds tingling.

Rather than swapping fizzy drinks for diet options instead jazz up water with ice, mint leaves, cucumber or lemon slices and you will seriously reduce the sugar you consume and it will work wonders for your skin too.

None of this is rocket science, but we are pretty sure that using some of these simple, practical ideas will have a positive impact on your life and you never know, you might even like the changes.