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| 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.
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| 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.
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| tofu stir fry with rice noodles, red pepper, carrot, broccoli florets, and vegan miso and ginger dressing |
Please look below for more ideas
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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
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.
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
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.
