BOWL FOOD IS SOUL FOOD

Though food served from a bowl is not a new concept, this choice of serveware has gained traction in the last few years. From the Instagram health community and their superfood bowls – to the British Monarchy. The BBC reports that the Duke and Duchess of Sussex served bowl food at their lunchtime wedding reception: fricassee of free range chicken with morel mushrooms and young leeks; pea and mint risotto with pea shoots, truffle oil and Parmesan crisps; and 10-hour slow roasted Windsor pork belly with apple compote and crackling.

Why the new-found popularity of the humble bowl? Nigella Lawson sums it up best: “bowl food sounds like soul food”. There’s something deeply comforting about cupping a bowl, working your way through layer upon layer. Psychologically, eating from a bowl feels more nourishing – scooping an expert mix of grains, fresh produce and protein. It’s also great for saucy recipes, or recipes with a broth as you’re able to combine and consume the elements in perfect harmony.

We’ve pulled three of our favourite bowl recipes together, for you to try at home:

ACAI BERRY BREAKFAST BOWL

Great superfood breakfast, packed with antioxidants – and very Instagrammable!

INGREDIENTS

2 tablespoons freeze-dried acai berry powder
1⁄2 a frozen banana
1 small avocado
2 tablespoons coconut oil
150 g frozen berries
1 date, pitted
200 ml coconut water or water
Optional toppings:
hemp seeds
flaxseeds
goji berries
fresh banana slices
berries or seasonal fruit
chia seeds
bee pollen
cacao nibs

INSTRUCTIONS

1. Blend all ingredients in a food processor until smooth
2. Serve with your choice of toppings

TOOLS YOU’LL NEED

Food processor
Beautiful bowls

Recipe courtesy of www.hemsleyandhemsley.com

BROWN RICE BOWL

A nourishing lunch bowl with layers of flavours and textures to surprise and delight.

INGREDIENTS

200 g brown sushi rice
120 g frozen edamame beans
2 sheets nori seaweed
2 tablespoons black sesame seeds
1 pomegranate
½ a bunch of fresh coriander
Dressing:
1 lemon
1 orange
2 tablespoons runny honey
2 tablespoons tamari soy sauce
2 tablespoons Japanese rice vinegar

INSTRUCTIONS

1. Rinse the rice in a sieve under cold running water to get rid of some of the starch, then place in a pan with a pinch of sea salt and cover with 400ml of water. Bring to the boil, then reduce the heat and simmer, covered, for 45 minutes, until all the water has been absorbed and the rice is fully cooked.
2. Defrost the edamame beans by putting them in a bowl and covering them with boiling water. Leave for 10 minutes.
3. Warm a dry frying pan over a medium heat and toast the nori sheets for a few seconds on each side. Leave them to cool, then tear them into strips.
4. For the dressing, finely grate the lemon and orange zest into a jug and squeeze in all the juice. Add the remaining ingredients and mix together.
5. Once the rice is cooked, drain well and mix with the dressing and half the sesame seeds.
6. Place the rice in 2 bowls and top with piles of edamame, the pomegranate seeds, nori strips, and the remaining sesame seeds. Pick, roughly chop and scatter over the coriander leaves, then eat and feel clean and calm.

TOOLS YOU’LL NEED

Sieve
Frying pan
Grater
Measuring jug

Recipe courtesy of www.jamieoliver.com

POKE BOWL

The trendiest food bowl of them all.

INGREDIENTS:

250 g tuna steak
Sauce:
3 tablespoons soy sauce
4 tablespoons toasted sesame oil
1 tablespoon water
1 tablespoon fresh lemon juice
½ teaspoon sriracha
2 teaspoon red onion, very finely chopped
1 long spring onion, finely chopped
1 garlic clove, minced
½ teaspoon grated ginger
2 peppadews, chopped
Sushi rice:
300 g sushi rice
470 ml water
pinch of salt
½ tablespoon rice wine vinegar
Serve with:
1 Mediterranean cucumber, half ribbons and half sliced
½ teaspoon black sesame seeds
coriander leaves

INSTRUCTIONS:

1. Place the rice and salted water in a pot and bring to the boil over medium heat.
2. Reduce the heat to low and simmer, covered for 20-25 minutes until the rice is cooked and all the water has evaporated.
3. Cut the tuna steak into four strips lengthways and across four times to make 16 cubes
4. Cool down about 5 minutes.
5. Stir in the vinegar.
6. Mix the sauce ingredients in a bowl and add the cubed fish. And marinate for at least 15 minutes – if longer put in fridge
7. Assemble in bowl by layering the cooled rice, cucumber ribbons and slices, tuna and marinade. Garnish with black sesame seeds and coriander.

TOOLS YOU’LL NEED:

Rice pot
Cook’s knife
Chopping board
Measuring jug 

Recipe courtesy of Siba Mtongana via www.foodnetwork.co.za

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