The Best Vegan Glow Bowls

tofu, broccoli, kale, lentils, cauliflower, tomatoes, pickled beets glow bowl with creamy white bean dressing

 

Vegan Glow Bowls are vibrant, whole food plant-based foods (WFPBF) served in bowls, that are packed with vitamins, antioxidants, and nutrients designed to gently detox and nourish our skin, bodies, and minds.

 

Glow Bowls are entirely customizable (select foods we love plus those we want to develop a taste for). Glow bowls are designed to provide energy, good flavor, and help make us feel vitally alive and glowing from the inside out.

 

To be satisfying and cover all our nutritional bases, it is best to include leafy greens, a hearty whole grain, roasted or fresh vegetables and/or fruit, and a small amount of fat from olive oil or olives, avocados, nuts, and/or seeds. For added plant protein include tofu, tempeh, and/or high protein vegetables including peas, lentils, and other beans or legumes. Then, consider adding a teaspoon or two of fermented food from this group: miso paste, kimchi, apple cider vinegar or nutritional yeast, sauerkraut, vegan yogurt or raw, salt-brined pickles.

soy sauce marinated baked tofu, spinach, tomatoes, sesame seeds, carrots, pickled cabbage salad, cucumbers

Our food goal is to eat at least 30+ different foods from those mentioned in this post and beyond to meet our weekly requirement for variety and to supply all the vitamins, minerals, and nutrients we need to function at our peak.

 

 

Look below to see ideas that 

transform ho-hum meals into

 colorful, nutritious glow bowl 

combinations

 

 

1.     Select at least one item from this group: brown rice, quinoa, wheat berries, barley, millet, cornmeal, oats, rye, whole grain pasta, sourdough or other whole grain bread or cereal, farro, or amaranth.

  

2.   Add at least one bean or legume from this group: pinto beans, black beans, chickpeas, kidney beans, three bean combo, butter beans, black-eyed peas, cannellini, or other white bean, etc.

 

3.   Combine with 3 to 7 veggies and/or fruits from this group: sweet potatoes or yams, Yukon gold potatoes, squash, red peppers, radishes, mushrooms, artichoke, tomato, celery, kale, chard, corn, collards, spinach, bok choy, beets, string beans, red cabbage, cucumber, and all types of lettuce, broccoli, cauliflower, citrus fruit, bananas, summer fruit, and edible berries.

  

4.   Fortify glow bowls with any plant-protein from this group: tempeh, tofu, lentils, peas, chickpeas, dark leafy greens, and beans or legumes.

 

5.   Garnish with ¼ cup of anything from this group: walnuts, pine nuts, peanuts, cashews, pecans, macadamia nuts, pistachios, chia seeds, Pico de Gallo sauce, avocado, lime or lemon juice and zest, or hemp hearts. Then, sprinkle on healing herbs and spices including chopped onion or scallions, garlic, turmeric, ginger, basil, and parsley. Finish with a healthy dressing like delicious oil free miso and ginger dressing.

tofu stir fry with rice noodles, red pepper, carrot, broccoli florets, and vegan miso and ginger dressing

Please look below for more ideas

 

 

 

roasted yam, ancient grains, arugula and tomato salad, sautéed mushrooms, broccoli pesto, avocado

or

Combine brown rice, chipotle black beans, and roasted Brussel sprouts with guacamole, salsa, lime juice and zest, sliced jalapeno pepper and a chicory salad with cashew dressing, illustrating a single glow bowl can easily include 8–10 plant foods.

or

Serve quinoa, pinto beans, roasted Delicata squash, massaged kale with pumpkin seeds, smoked paprika, garlic powder, cumin, and a few teaspoons of the lemon and olive oil dressing used on kale salad pictured below.

or

Combine soba buckwheat noodles with bok choy, edamame or grilled tempeh, snap peas, low sodium soy sauce or low sodium teriyaki sauce, peanut or almond  butter, fresh grated ginger and garlic, garnished with fermented cucumber or fermented daikon radish.

 

 

Please keep in mind...

A large-scale study from the American Gut Project analyzed thousands of participants and found a clear pattern. Those who ate 30+ different plant foods per week had greater gut microbiome diversity, and those who ate 10 or fewer had far less diversity. This matters, especially because our gut microbiome isn’t just about digestion. 

Our gut  influences:

 

 

Immune function

 

 

Inflammation levels

 

 

Metabolism and weight regulation

 

 

Blood sugar balance

 

 

Mood and brain health

 

  

The study also shows...

 

Different plant foods contain different types of:

 

 

Fiber

 

 

Polyphenols (powerful plant compounds)

 

 

Resistant starches

 

 

Prebiotics

 

 

Each of the items above feeds different strains of beneficial gut bacteria. So when we eat the same 5–10 foods on repeat (even if they’re healthy), we’re only feeding a limited group of microbes.

When we expand our food repertoire we create a thriving, balanced ecosystem in our guts. In other words, a diverse garden is strong, more resilient, and abundant than one with only a few types of fruit, vegetables, beans, legumes, and whole grains.

Do you include at least 30 different foods in your weekly meal planning? 

Do you realize your gut and what you feed it is closely related to your energy and how good or bad you feel? 

Have you had issues with gas, bloating, diarrhea or constipation? Gastrointestinal (GI) problems encompass a wide range of conditions affecting the digestive tract, including the esophagus, stomach, and intestines. Symptoms often include bloating, gas, stomach pain, constipation, or diarrhea. Some conditions are mild and resolve with diet and lifestyle changes; persistent symptoms require medical evaluation. [1, 2, 3].

Note: This post is offered for entertainment and educational purposes only. Consult with your health care providers for medical advice.

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