How to Make a Nourish Bowl (low histamine)

🥣Making a nourish bowl is an easy way to pack a bunch of nutritious foods into one meal. Nourish bowls consist of nutrient-dense veggies, fruits/carbohydrates, healthy fats, and quality proteins.

Here’s what I used to make my lunch nourish bowl:

🖤Instant pot black beans 

🍗Grilled chicken (made on the stovetop with avocado oil, fresh cilantro, cumin, sweet paprika, sea salt, garlic powder, onion powder, and coconut sugar)

🥕Chopped carrots and yellow bell, with a sprinkle of sea salt 

🥔Skillet potato chips (made with avocado oil)

🌿A variation of my mojo verde sauce (green herby Peruvian sauce): parsely, fresh garlic, lime juice, olive oil, sea salt, and cumin

🌱Hemp hearts (fatty acids: omega-3 + omega 6)

A fact about potatoes, since they often get a bad rap:

🥔A large potato is high in potassium, magnesium, iron, copper and manganese. It also contains vitamin C and most B vitamins. They’re so underrated considering they contain a little bit of almost every nutrient you need!

💡These bowls are super easy to make during the week if you meal prep and freeze Instant Pot Black Beans and grilled chicken.

HOW TO

CHICKEN INGREDIENTS

Chicken marinade (don’t have to marinate if not tolerated or in a rush, can just make it right away:)

1 lb chicken breast (slice in half if too thick)

2 tbsp avocado or extra virgin olive oil 

1 tsp sea salt

1 tbsp ground cumin

1 tsp garlic powder

½ tsp onion powder

½ tsp sweet paprika

¼ tsp crushed pink peppercorns (optional)

1 tsp coconut sugar

MAKE IT

1. In a freezer bag/baking dish, add all marinade ingredients, along with the chicken breasts. Toss and coat, then refrigerate for 45 min-1 hour. Again, you can just grill it right away as well.

2. Heat a skillet on medium-high. Remove each breast from the bag with tongs. Cook for 5-6 minutes on each side, until grilled to preference. Internal temp will be 160°F when fully cooked.

3. Set on a plate. Let cool, and slice into strips.

4. Now make your bowl!

Instant Pot Black Beans 

Mojo Verde 

5. Add your fave fruits, veggies, carbs, and healthy fats

**GF/DF/LOW-HISTAMINE (I followed mastcell360 low histamine foods list very strictly initially, then added some foods from the SIGHI list as I began to tolerate more foods, all under the care of a dietitian. A low histamine diet is restrictive and not meant to be followed long-term, as nutrient deficiencies may develop.)**