If you’re like me and love eating something different most days of the week, then this style of food conception will make preparing your lunch or dinner a lot easier. It also helps you to become more organised for the week ahead. I’m talking food prep. I can already hear the groaning now. Don’t worry; it’s not as laborious as you may think. There isn’t even an actual recipe to follow. All you need is a good idea of what you like to eat (most people have that sorted) and a list of tips for how to construct said Buddha Bowl.
That’s where I come in.
Greens. Very important. These are the backbone of your bowl. From kale chips to spinach, grilled asparagus or cos leaves. Choose your favourite(s) and pile them high.
Root Veggies. These could be whatever you like. Roasted or steamed, mashed or boiled. Beetroot, carrot, parsnip, kumara, potato.
Grains or legumes. This may all depend on the types of food your body can cope with. Some of us have rock solid digestive systems while others might need to handle with care. If you’re the latter of the two, you might choose an easily digested grain like buckwheat, quinoa or brown rice. If you know you can dive right in, there’s chickpeas or a variety of beans and lentils.
Protein. Pick your favourite or try something new. The great thing about these bowls is that they can be tailored to suit nutritional or ethical needs. Salmon with its omegas is a great source of fat, or go with chicken, tofu or tempeh.
Dressings & Accessories. These take your bowl to the next level by adding loads of flavour. Mixing up oils with some acidity like lemons or apple cider. Or create a thick creamy dressing with tahini or mayo. Fresh herbs, seeds, nuts and seaweed also add flavour and texture.
For some of these, food prep is the key. If you know, you’ll be including rice or quinoa in your bowls, cook up a batch on a Sunday at the same time you roast any vegetables or meat you might be using. Toast seeds and store these in jars in your cupboard & mix up dressings and keep them in containers in the fridge, so when it comes time to assemble, you can quickly grab and go. Pre-slicing any vegetables like cucumber or carrot can save time too.
Put it all together
There’s not any strict method as such for arranging your bowl. I like to make mine look a little eclectic, and it isn’t necessarily neat and symmetrical. So just go for it. Layer things, group sauces with foods you think will taste great together and top with the extras you have chosen.
These buddha bowls are so you can add a decent hit of healthy ingredients to your day.
Tailor it to suit the type of day you are having. You might be off for a run and need some fuel. Add some extra carbs to yours. You might be feeling a little under the weather. Include foods like ginger and garlic in your mix.
These are completely customizable. So make them colourful, make them healthy and overall make them tasty!
The two bowls I created are;
Steamed brown rice
Cucumber ribbons with lemon juice
Toasted sesame seeds
Sliced red cabbage with a tahini and lemon dressing
Himalayan salt & black pepper
Tempeh pan-fried in tamari, liquid smoke and coconut oil
Curry powder roasted cauliflower
Asparagus tossed in lemon juice and pan-fried
Sliced avocado topped with toasted seeds
Olive oil and lemon juice
Himalayan salt & black pepper