Hair-loving nourish bowl

This vibrant nourish bowl is packed with flavour and loaded with nutrients that support healthy hair and scalp, think good fats from avocado and seeds, plant-based protein from tofu and chickpeas, and antioxidant-rich veggies like kale, sweet potato, and cauliflower. With a creamy tahini-lemon dressing to tie it all together, it’s as satisfying as it is nourishing. Best of all, it’s easy to make ahead, making it perfect for a wholesome dinner or prepping lunches for the week.

Ingredient List (Serves 3-4)

Main Bowl Components

• 1 small cauliflower, cut into florets

• 1 can chickpeas, drained & rinsed

• 200g firm tofu, cubed

• 1 medium sweet potato, cubed

• 1 large handful kale, de-stemmed & torn

• 1 ripe avocado, sliced

• 3/4 cup brown rice (uncooked)

• 2 tbsp raisins

• 2 tbsp toasted almonds, chopped

• 2 tbsp mixed seeds (e.g. pumpkin/sunflower/pine nuts)
  
  

Cauliflower Glaze

• 2 tbsp olive oil

• 2 tbsp maple syrup

• ½ tsp cumin

• ½ tsp smoked paprika

• Salt to taste
  
  

Tofu & Chickpea Seasoning

• 1 tbsp olive oil

• 1 tbsp soy sauce or tamari

• 1/2 tsp smoked paprika

• 1 tsp cornstarch (for crispiness)
  
  

Kale Massage

• 1 tsp olive oil

• Juice of ½ lemon

• Pinch of salt
  
  

Creamy Tahini-Lemon Dressing

• 3 tbsp tahini

• Juice of 1 lemon

• 2 tsp maple syrup

• 1 garlic clove, minced

• 2–4 tbsp warm water to thin

• Salt to taste

• Optional: pinch cumin
  
  

Method

1. Preheat oven to 200°C / 390°F.
   

2. Start the brown rice
   
   

• Cook 3/4 cup brown rice according to packet (approximately 20 minutes). Once done, stir in raisins and toasted almonds. Set aside.

• If you don’t have toasted almonds, you can cook them on a tray in the oven for 5-7 minutes while the rice is cooking. If you’re using this method, throw your other seeds on the tray to get nice and toasty at the same time.
  
  

3. Prep & roast everything (two trays):
   

• Toss cauliflower with oil, maple syrup, cumin, paprika, salt.
  

• Toss chickpeas + tofu together with oil, soy sauce, paprika, and cornstarch.
  

• Toss sweet potatoes with olive oil, salt, and pepper.
  

• Spread all items on two large baking trays.
  

• Roast for 25–30 minutes, flipping halfway.
  
  

4. Massage Kale (While oven’s on)
   

• In a bowl, drizzle kale with olive oil, lemon juice, and salt.
  

• Massage with hands until tender and vibrant.
  
  

5. Toast seeds (Optional but quick)
   

• Dry-toast seeds in a pan over medium heat for 3–4 minutes until fragrant.
  
  

6. Make dressing
   

• Whisk all ingredients until creamy and pourable.
  
  

7. Assemble the bowl
   
   

• Base: brown rice with raisins and almonds
  

• Add: roasted cauliflower, sweet potato, crispy tofu + chickpeas, massaged kale, avocado
  

• Drizzle with dressing
  

• Finish with toasted seeds
  

This nourish bowl is a simple, delicious way to support healthy hair and scalp. It’s loaded with key nutrients like vitamin A for cell repair, vitamin C for collagen, and vitamin E for antioxidant support. You’ll also get zinc, iron, and plant-based protein to help strengthen hair from the root. The healthy fats from avocado and seeds provide essential omega-3s, helping to hydrate the scalp and reduce inflammation. A delicious way to invest in long-term hair health.