• Alex Bovell

Nourish Bowl Recipe

Updated: Apr 3, 2019

I honestly really enjoy easy, simple and quick meals and that’s how this little nourish bowl came along. I’d finished uni exams and was starving, however, I wanted to cook something nutritious rather than some toast and avocado which had been my go-to lunch a lot of the time during exam period and life lately.

Baking vegetables is the easiest cooking method, I find you just can’t go wrong! I love drizzling some coconut or olive oil over the top and sprinkling with cinnamon to add a little sweetness to the veggies. Cinnamon has a range of benefits supported and backed by scientific evidence as well as tasing highly delicious.


Antioxidants are important as our bodies are exposed to a range of dietary and lifestyle factors that cause oxidative damage. Cinnamons ability to provide antioxidant support comes from its large amount of polyphenols.


Inflammation is the bodies natural reaction to fight infections and repair damage. However, chronic inflammation is problematic and results in further issues. Why not take precaution to future inflammation and sprinkle cinnamon on top.

Heart Health

Studies have linked cinnamon with a reduction in the risk of heart disease. This is due to the LDL (bad) cholesterol, lowering properties of cinnamon and HDL (good) increasing properties. Some animal studies also found cinnamon lowers blood pressure.

Blood Sugar Levels

Cinnamon can help improve our bodies sensitivity to the hormone insulin, which controls the transport of glucose into our cells from the bloodstream. Insulin resistance is a primary problem in people with type-2 Diabetes as their body stops responding to insulin.

Cinnamon can significantly increase insulin sensitivity meaning our cells are able to take up and use glucose more efficiently. Studies have found a compound in cinnamon mimics insulin (although much slower) and as a result, improves the uptake of sugar into cells.

Who would’ve thought this little spice could possibly lower your blood sugar levels and stop those sugar spikes and energy highs and lows, you may experience through the day.

Surely, these past 4 points are enough to convince you to TRY adding cinnamon to your recipes. It’s easy, inexpensive and tasty. I’ve included one of my simplest, healthy, go-to recipes even I can make, and therefore ANYONE can. ⠀⠀⠀⠀

Nourish Bowl

Makes 1 | Time 30 minutes


  • 1/2 Cup chickpeas

  • Pumpkin Wedges

  • a handful of Cauliflower and broccoli florets

  • 1 Carrot

  • handful of Capsicum

  • 1/4 Red Onion

  • 1 Corn Cob

  • 1/4 Avocado

  • 1/4 Cup cooked brown rice

  • coriander, sesame seeds

  • Tablespoon tahini

  • 1 tsp. coconut oil

  • 1 tsp. cinnamon


1. In a pre-heated oven, bake the chickpeas, sliced pumpkin, carrot, cauliflower, red onion and capsicum in a drizzle of coconut oil & cinnamon

2. In the meantime, place the cooked brown rice & sliced avocado in a bowl or plate

3. Steam the broccoli & corn cob until soft and place in the bowl

4. Once the vegetables are soft and chickpeas are crunchy remove from the oven and plate

5. Top nourish bowl with a drizzle of tahini, sesmae seeds and corainder

Enjoy Xxx