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Rainbow Nourish Bowls

Serves 2


    Challenge your whole family to create a rainbow in their bowls, and you’ll be sure to kick their nutrient levels sky high! Add a creative flair and keep these nourish bowls innovative by switching up the vegetables and proteins each time you prepare them.


    Bowl bar

    Involve the entire family in the prep for these delicious nourish bowls, then create a bowl bar so everyone can create their own. It’s a perfect way to involve your kids in kitchen fun by having them contribute to age-appropriate cutting, chopping, and prepping.

    Prep ahead for perfect weekday “quick” bowls

    Prepare large portions of each bowl ingredient on Sunday and divide into reusable containers for a quick grab-and-go lunch at work or at the beach!


    Rainbow Nourish Bowls


      • 1/2 cup (125 mL) dry whole wheat couscous
      • 3/4 cup (180 mL) boiled water
      • 3 cups (750 mL) spinach
      • 1/2 cup (125 mL) chopped red bell pepper
      • 1/2 cup (125 mL) grated carrots
      • 1/2 cup (125 mL) chopped mango
      • 1/4 cup (60 mL) chopped cilantro
      • 1/4 cup (60 mL) chopped green onions
      • 1 cup (250 mL) shredded purple cabbage
      • 1/2 cup (125 mL) fresh blueberries
      • 4 oz (113 g) chopped sashimi-grade tuna
      • 1 tsp (5 mL) miso paste
      • 2 tsp (10 mL) low-sodium soy sauce
      • 1/2 tsp (2 mL) sesame oil
      • 1/2 tsp (2 mL) rice vinegar
      • 1 tsp (5 mL) brown sugar
      • 1 tsp (5 mL) freshly grated gingerroot
      • 1/4 cup (60 mL) water


      Per serving:

      • calories351
      • protein25 g
      • total fat4 g
        • sat. fat0 g
      • total carbohydrates60 g
        • sugar16 g
        • fibre10 g
      • sodium349 mg



      In large bowl, place couscous and 3/4 cup (180 mL) boiled water, cover with plate, and let stand for approximately 5 minutes. Fluff cooked couscous with fork


      Meanwhile, prepare salad dressing by adding to bowl all dressing ingredients and whisking to combine. Set aside.


      In each of 2 large bowls, add 1 1/2 cups (350 mL) spinach. Top with half the couscous. Now have fun arranging remaining vegetable and fruit ingredients in each bowl to showcase your beautiful rainbow. Top each with tuna, then drizzle with dressing.



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