Similar to the spiritual master it’s named after, the Buddha Bowl is brimming with wholesome, nourishing foods that will satisfy your belly and soul. Buddha Bowls incorporate Chinese and Japanese food principles of mixing wholegrains, vegetables, pulses and beans, and occasional animal protein.
Fantastic as a dinner, or even a packed lunch, they can include a variety of your favourite ingredients. Plus, it’s a great one to get the kids involved in making their own healthy, vibrant, yummy creations.
Think of this as more of a guide than a strict recipe, where you can create a melting pot of taste and texture. Aim for roughly around: 50% vegetables, 25% grains, 25% proteins with 2 tbs of health fats like avocados or seeds and 1tbs of oil dressing. The goal is to get a balance in salty, sour, bitter and sweet tastes to give that true feeling of satiation. The combinations are endless:
Grains: quinoa, brown rice, wild rice, millet, buckwheat
Grain alternatives: cauliflower rice, broccoli rice
Greens: rocket leaves, spinach, kale, watercress, chard
Other vegetables: roasted sweet potato chunks, spiralised courgette, grated carrot and beetroot, radishes, cherry tomatoes, cucumber, chopped fennel, spring onions
Pulses/beans: Black beans, green lentils, black eyed peas, chickpeas
Optional animal protein: sliced eggs, chicken, salmon, mackerel, cod, prawns
Healthy fats: olives, sliced avocado, sprinkled pumpkin, sunflower, sesame seeds
Sour foods: picked beetroot, sauerkraut
Fresh Herbs: coriander, parsley, dill, tarragon
Dressings: tahini, lemon juice, extra virgin olive oil, tamari