Tempeh quinoa Buddha bowl
Today I want to talk about Buddha bowls, the easiest way to get healthier meals full of color, diversity, and fiber.
Buddha bowls seemingly get their names from the way Buddhist monks carried their bowls around to accept small portions of food, leaving them with a variety of foods in their bowls.
Buddha bowls contain proteins, green leaves, many vegetables, different grains, seeds, nuts, fruits, a dressing and are a great way to make sure you are eating a varied and balanced diet. They are the definition of eating the rainbow, and they will challenge you to bring more diversity into your diet.
Unlike a salad, a Buddha bowl is a more balanced meal, as it contains grains such as wholegrain rice, quinoa, buckwheat, or noodles. These additions help you feel fuller for longer, making them a more satisfying meal.
Green leaves used as a base for Buddha bowls are arugula, baby spinach, any type of lettuce, spring mix, baby kale, mizuna, parsley, cilantro, mint, and any other greens you want to try.
Proteins that you can use in your Buddha bowl: beans, tofu, lentils, chickpeas, tempeh, Jackfruit, sardines, egg, fish, or meat of choice like chicken, lamb, steak, and more.
Veggies used in Buddha bowls can be both raw or cooked, depending on what combination you are looking for; I recommend using at least four different veggies per bowl.
You can also use any desired nuts and seeds for texture, taste, and added nutritional benefits. Also, sprouts are a great idea as a garnish for added powerful nutrients.
Grains are what differentiates Buddha bowls from salads. You can add any type of grain you desire, preferably gluten-free grains like brown rice, buckwheat, quinoa, wild rice, konjac noodles, rice noodles, and more.
Good sources of fat are recommended for your mix, ingredients like avocado, olive oil, nuts, seeds, olives, hummus, and more.
Fermented foods like sauerkraut, kimchi, fermented veggies, fermented fruits are a great addition to Buddha bowls, adding texture, flavor, and the mighty live bacteria that we all desperately need.
You can use your salad dressing of choice. I keep it simple by using olive oil, balsamic vinegar, lemon juice, salt, and pepper. If you are a fan of salad dressings, I suggest you make your own, this way you can control the ingredients.
RECIPE
Ingredients
2 handful spring mix
1 cup tricolor quinoa, cooked
1 block tempeh, cooked
1 small cucumber, sliced
3 radishes, coined
2 Tbsp sweet corn
1 small beet, cooked
half of avocado
red onion as desired
a handful of rainbow tomatoes
2 Tbsp sauerkraut
olive oil, balsamic vinegar, salt, pepper to taste
Instructions
prep all the ingredients, mix everything well, season, and enjoy!
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my opinions, hoping that I can inspire some of you to make better choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana