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Hair-loving nourish bowl

Hair-loving nourish bowl

July 16, 2025

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.

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