How About A wholesome Buddha bowl recipe? Enjoy the healthy trend!
At first glance, our colorful bowl may look like an ordinary salad. Classic salad vegetables, okay – with salmon … But wait; is that rice in the middle? So rice salad? Not quite: The wholesome Buddha Bowl recipe is very trendy and hyped for a good reason.
Do you want to know more about the colorful world of bowls? Then scroll on – because one thing is certain: Buddha would have been very jealous of our pretty it.
Buddha Bowls – Nourishment for body and soul
The round Buddha dishes are said to be reminiscent of the round belly of the Buddha figures. Market, internet, cookery and nutritional magazines, as well as whole cookbooks, advertise with statements like: “Buddha bowls fill you up, content and happy!” – As joyous and happy as Buddha himself.
The practical thing about these dishes is their simplicity: They are put together in modular form and can be adapted to almost any diet.
Whether vegan, vegetarian, on a paleo or clean eating basis – anything is possible. A short manual at the end of the recipe and some tips for implementation show you exactly how to do this.
Basically, Buddha bowls are like salads, only with more content, more variety and fewer lettuce leaves.
They are very varied and individual, because basically you can choose a food from each nutrient group that is based on proteins, complex carbohydrates, fruits, vegetables and healthy fats – and so you create your most fancied variation.
In the end, all you have to do is choose your favorite salad dressing, add a few toppings – and you’re done with your nutrient booster meal, which you can enjoy with seasonal ingredients all year long.
In this recipe, we chose smoked salmon (protein source), rice (carbohydrates), seasonal salads and black olives (fats). This recipe should serve as an example of what a classic bowl fit for Buddha could look like.
You don’t like olives? Then replace them with avocado cubes. Do you have zucchini at home instead of peppers? Then use those instead.
Also good to know: These meals are great as leftovers if you still have pre-cooked vegetables or cooked rice or quinoa in the fridge that you urgently want to use.
And? Are you feeling happier after your first Buddha bowl? At least your body will notice the difference!
140 g of cooked rice (white or mixed)
250 g green leaf lettuce
½ yellow bell pepper
½ red bell pepper
150 g smoked salmon
100 g green or black olives
2 shallots (green onion)
3 tsp organic olive oil from Crete*
2 tbsp mustard, medium-hot
2-3 tsp lettuce or rice vinegar
1 tablespoon of cold water
1 tsp dried dill
1 tsp stevia or xylitol
Wash the salad, dry it and pluck it into small, bite-sized pieces. Halve the peppers, remove the core, rinse and wash (so that the last kernels are out) and cut into half strips.
Wash the cucumber and quarter it very finely. Rinse the tomato and (depending on size and preference) cut into four or six equal pieces.
Distribute the rice in the middle of two plates and arrange the remaining ingredients one after the other on the dish, too. Finally, shape the salmon slices into small rolls and place them together with the olives.
Mix olive oil, mustard, water, dried dill into a salad dressing and season with salt, pepper and stevia/xylitol. Spread over rice and salad just before serving. Bon Appetit!
Instructions for your perfect Buddha bowl – It’s so easy to put your bowl together
Basic rule: The more colorful and versatile, the better (and more nutritious)!
Step 1: Vitamins from vegetables, lettuce and fruit clearly form the basis here. Many people often use green vegetables or green lettuce varieties, such as spinach or arugula as the foundation of the meal.
You can use vegetables raw, cooked or steamed. Prefer raw varieties to keep important vitamins intact, as they get mainly lost during the cooking process. And then simply wash, pluck or chop – and put it in the bowl!
Here is a small overview of the types of lettuce and vegetables that you can use (raw/cooked):
Seasonal vegetables: leek, spring onions, chicory, celery, carrots or primal carrots (purple carrots), kohlrabi, radishes, red, white or pointed cabbage, cauliflower, broccoli, asparagus, beetroot, colored peppers or pointed peppers, tomatoes, green beans, cucumbers, peas or sugar snap peas. onions, shallots.
Seasonal types of lettuce: leaf spinach, arugula, lamb’s lettuce, iceberg lettuce, Romanesque lettuce, Roman heart lettuce, kohlrabi or broccoli leaves (you can process the leaves of many types of vegetables as a salad), young dandelion leaves (in spring), sorrel.
Seasonal fruits and types of fruit: berries such as strawberries, blueberries, currants, gooseberries, blackberries, mango or pineapple cubes, apple or pear pieces, pomegranate seeds or orange pieces.
Proteins from plant or animal sources
Make sure to check the origin of the animal products and use organic free-range eggs, high-quality meat from free-range farms that support animal welfare, and if dairy products, then from animal-friendly grazing. A few examples of your protein sources:
Legumes: chickpeas, red lentils, black beans, hemp seeds or corn, tofu.
Animal sources: turkey or beef (in strips or cubes), fish such as salmon (smoked or grilled), trout, saithe, shrimp, herring, tuna (in small quantities due to contaminated heavy metals), boiled or poached eggs, fried eggs. If you like you can also use offal such as chicken hearts or chicken liver
Dairy products: Greek feta cheese, buffalo mozzarella, cottage cheese
Third part: complex carbohydrates
Complex means that these are well absorbed by the body and converted to energy and keep you full for a long time. Just choose your favorite.
White or wild rice, quinoa, amaranth, buckwheat, millet, pumpkin, potatoes or sweet potatoes.
Unsaturated fatty acids
Avocados, olives, capers, nuts and seeds such as walnuts, almonds, sesame, linseed, chia seeds, sunflower or pumpkin seeds, coconut chips; cold-pressed linseed oil, olive oil or nut oil such as walnut oil. Almond butter, tahini (sesame sauce), sunflower or pumpkin seed jam are also great ingredients.
Salad dressings and sauces
Between classic vinegar and oil dressing, you can also opt for a yogurt dressing (made from homemade yogurt, coconut or almond yogurt), mustard dressing, herb dressing, balsamic dressing, green pesto sauce or curry-mango dressing.
With added ingredients such as pureed mango, strawberries, avocado, tomatoes, ginger or garlic, green herbs or spices such as turmeric, chilli, cumin, paprika spice, white or red pepper, you can add a unique flavor, or two, here.
Are the icing on the cake on your bowl! Choose between different nuts or seeds, sprouts such as alfalfa sprouts, chilli threads or chilli flakes, mung beans, cress or finely chopped herbs. And voila – The magic is complete!
Let us know about your favorite version of the buddha bowl. If you are still new to this type of food, then feel free to experiment with my wholesome Buddha bowl recipe. I’m sure you will have lots of fun creating and eating it.
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