Nourish Bowls 4-Ways

Mediterranean Nourish Bowl:

 

Ingredients:

 

½ cup IMBO Barley

2 ½ cups water

1 cup baby spinach 

1 can chickpeas, drained 

½ tsp cayenne pepper (optional)

1 tsp garlic salt

1 tbsp olive oil

¾ cup cucumber, cubed

1 cup baby tomatoes, halved

½ cup olives, pitted

½ cup yellow peppers, cubed

½ cup Danish feta

½ cup hummus

½ cup olive oil

Salt and pepper 

Serves 2 

Method:

 

1. Preheat the oven to 180°C.

 

2. Pour the barley into a pot. Cover with water, bring to the boil and simmer for 40-50 minutes. Strain and allow to cool.

 

3. Combine the cayenne pepper, garlic salt and olive oil, toss the chickpeas through the spice mixture. Pop the spiced chickpeas on a roasting tray. Roast for 15-20 minutes until dry & crisp. Allow to cool.

 

4. In shallow bowls, start the assembly of your bowl: Start with the spinach leaves at the base and top with cooled barley on one ‘corner’ of the dish. Add each of the other ingredients, in little ‘piles’ – according to your aesthetic preference.

 

5. Lastly, dollop a big scoop of hummus in the centre, drizzle with olive oil and season with salt & pepper. 

 

Tuna & Egg Nourish Bowl:

 

Ingredients:

 

½ cup IMBO Barley

2 ½ cups water 

2 cup baby spinach 

2 eggs

1 cup green beans, halved

1 tin chunky tuna

½ cup grated carrots

½ cup grated beetroot

¼ cup red onion, slices

½ cup cucumber thinly sliced into rounds or ribbons

Avocado slices

½ cup creamy dressing, of choice

Salt and pepper to taste

 

Serves 2 

Method:

 

1. Pour the barley into a pot. Cover with the water, bring to the boil and simmer for 40-50 minutes. Strain and allow to cool.

 

2. Bring a small pot to the boil, slowly drop in the eggs and simmer for 6-8 minutes (depending on own preference). Cool immediately in ice water. Peel and cut both eggs in half.

 

3. Blanch the green beans for 2-3 minutes in boiling water. Allow beans to cool in ice water.

 

4. Remove the tuna from the tin & strain.

 

5. In shallow bowls, start the assembly of your bowl: Start with the spinach leaves at the base and top with cooled barley on one ‘corner’ of the dish. Add each of the other ingredients, in its own little ‘pile’ – according to your aesthetic preference.

 

6. Drizzle with creamy dressing, season, serve and ENJOY!

Mexican Chicken Nourish Bowl:

 

Ingredients: 

 

½ cup IMBO Barley

2 ½ cups water 

2 cup baby spinach 

2 chicken breasts

1-2 tsp Mexican spiced blend(or spice of choice)

1 cooked mielie on the cob

½ cup white cheddar, grated

¼ cup spring onion, chopped

1 cup tomato & onion salsa

2 tbsp sour cream

2 tbsp guacamole 

2 lime wedges

Salt and pepper to taste

 

Serves 2 

Method: 

 

1. Preheat the oven to 180°C.

 

2. Pour the barley into a pot. Cover with the water, bring to the boil and simmer for 40-50 minutes. Strain and allow to cool.

 

3. Toss the chicken breasts in the dry Mexican spiced blend and pan fry in an oiled pan on a medium heat until cooked through. (could cover the pan with a lid to insure even cooking).

 

4. Grill the corn in a griddle pan on a high heat until charred, 10-12 minutes. Allow to cool, cut corn from cob.

 

5. Cut each chicken breast into even sized strips.

 

6. In shallow bowls, start the assembly of your bowl: Start with the spinach leaves at the base and top with cooled barley on one ‘corner.’ Add each of the other ingredients, in its own little ‘pile’ in the dish – according to your aesthetic preference.

 

7. Top with a generous dollop of guacamole and sour cream. Season with salt & pepper.

 

8. Finish with a squeeze of lime and an extra lime wedge in each bowl to garnish, serve and ENJOY!

Steak Nourish Bowl: 

 

Ingredients:

 

½ cup IMBO Barley

2 ½ cups water

2 cups baby spinach 

300g rump steak

2 tsp dry steak spice rub

8 long stem broccoli, blanched

1 cup butternut chunks, roasted

1 cup beetroot chunks, roasted

½ cup Danish feta

2 tsp toasted sunflower seeds

½ cup creamy dressing, of choice

Salt and pepper

 

Method:

 

1. Pour the barley into a pot. Cover with the water, bring to the boil and simmer for 40-50 minutes. Strain and allow to cool.

 

2.Rub the steak with the spice rub. Pan fry on a medium heat for 3-5 minutes a side, depending on preference. Allow to rest before slicing thin even slices.

 

3. Bring water to the boil in a small pot. Blanch and refresh the broccoli stems.

 

4. In shallow bowls, start the assembly of your bowl: Start with the spinach leaves at the base and top with cooled barley on one ‘corner’ of the dish. Add each of the other ingredients, in its own little ‘pile’ – according to your aesthetic preference.

 

5. Sprinkle with toasted sunflower seeds.

 

6. Drizzle with a creamy dressing & season. ENJOY!