Buddha Bowls: an oldie but a goodie

Buddha Bowls are a go-to plant based meal for me. They are filling, the fixings are flexible based on what you have or are craving, and there is always a sauce and sauces are my favorite!

Buddha Bowls are a comforting mix of complex carbs (think whole grains, some starches, and beans), plus plant-based protein sources, veggies offering flavor and texture variety, and good fats (like avocado).

If you’re trying a Buddha Bowl this week, first, get a nice big bowl something about 7 inches wide and maybe 6 inches deep. I love hand thrown pottery but any good sized bowl will do. Then, choose at least one ingredient from the following categories, pile them thoughtfully into your bowl, drizzle your sauce and you’ve got a well-balanced plant based lunch or dinner.

• GRAINS:

  • brown rice

  • quinoa

  • millet

  • whole grain pasta

• ROASTED: (roast in the oven with a drizzle of olive oil and salt and pepper)

  • sweet potato

  • potato

  • carrot

  • zucchini

  • cauliflower

  • beets

  • brussel sprouts

  • butternut squash

  • mushrooms and onions

• GREEN VEGGIES:

  • fresh or sautéed spinach

  • fresh or sautéed kale (massage your fresh kale in olive oil before adding to the bowl)

  • sautéed swiss chard

  • steamed broccoli

  • steamed or fresh peas

  • steamed or fresh green beans

  • mixed salad greens

• PROTEIN:

  • plain or pan “fried” garbanzo beans

  • cooked lentils

  • Over-easy or hard boiled egg (not plant-based, so check the source and buy local, please)

  • black or red beans

  • hummus

  • falafel

• MORE VEGGIES:

  • shredded carrot

  • asparagus

  • cabbage (or sauerkraut or kimchi for a fermented bonus)

  • cucumber

  • tomatoes (technically a fruit)

  • sprouts

• FRESH HERBS:

  • basil

  • parsley

  • dill

  • mint

• HEALTHY FAT:

  • avocado

  • olives

  • nuts (sliced almonds, cashes, toasted hazelnuts)

  • seeds (sesame, sunflower, chia, hemp)

• SAUCE:

  • cashew cream sauce (there are lots of varieties to choose from, get creative)

  • maple tahini dressing or other tahini based sauce

  • green goddess dressing

  • your favorite salad dressing

  • sesame ginger dressing

  • a drizzle of olive oil and vinegar and a pinch of salt and pepper

  • lemon juice

Nourish yourself from the inside out. Find ingredients and combinations that suit your preferences. Then get creative, mix and match. And let me know your favorite combinations or your favorite Buddha Bowl sauce recipe. I’m getting hungry just writing about all these yummy ingredients.

Enjoy your day. Eat well. Get outside. Move your body. And drink plenty of water.

With love and gratitude,

Loren