How to Make Buddha Bowl Recipe - 6 Simple Steps

1.       Cereals

The base of a Buddha bowl always consists of (wholegrain) grains. They supply fiber and healthy carbohydrates, but also B vitamins and minerals such as iron and phosphorus. How many grains you take depends a little on your personal preference. A handy rule of thumb is that they fill about a quarter of your bowl. That amounts to a (cooked) weight of 75 to 150 grams.

What are good cereals to use in your Buddha bowl? A few nice suggestions:

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·         Rice (think for example of brown rice , wild rice or multi-grain rice)

·         Quinoa

·         Cooked spelled

·         Bulgur

·         Buckwheat

·         Wholemeal noodles (soba noodles are for example a good choice)

2.       Vegetables

The vegetables are obviously an important part of the Buddha bowl. Depending on the types you choose you can lose 300 grams of it. The idea is in any case that this category fills about a third of your bowl. You can of course choose which vegetables you choose. To keep it as healthy and tasty as possible, we advise you to vary with:

·       Color. The more different colors, the more different nutrients. Moreover, your bowl looks even better!

·         Preparation method. Some vegetables are best used raw, others are best steamed, and others are delicious to grill in the oven.

·         Kind. Combine leafy vegetables with sprouts with cabbage varieties with starchy varieties ...

Buddha bowls are also perfect to make leftover vegetables from the fridge!

3.       Proteins

The category of proteins is of course certainly important for athletes. But even if you just want to eat healthy, the following applies: proteins fill long-term, maintain your body and supply essential building materials. About a quarter of the bowl consists of this category.

You can choose both animal and vegetable proteins for your Buddha bowl. Many people combine both options and take, for example, both legumes and another source of protein. A few suggestions:

·         Legumes (roasted chickpeas , beans, lentils ...)

·         Edamame

·         Tofu or tempeh

·         Boiled egg

·         Fish (smoked salmon, shrimps ...)

·         Chicken or turkey

4.       Nuts and seeds

Nuts and seeds are not a big part of the Buddha bowl. They are pretty high-calorie, so you do not want to eat too much. On the other hand, however, they contain a lot of healthy fats, vitamins and minerals. A hand in your bowl is a healthy way to add some extra flavors and bite.

It is best to choose unsalted and unroasted nuts. Possibly you can roast them yourself at home in a frying pan. Some good choices are:

·         Nuts: almonds , cashews, hazelnuts, walnuts

·         Seeds: pumpkin seeds , sesame seeds, sunflower seeds

5.       Taste makers

The second to last category is also a small one. Taste makers are ingredients that you add to get some extra flavor in your Buddha bowl. That can be anything, if you keep it a little healthy! What options to use?

·         Nori (seaweed sheet), in scraps

·         Feta or another cheese

·         Fresh or dried herbs

·         Spring onions

·         Lemon juice or grater

6.       Dressing

Then finally we have the dressing, which ensures that the Buddha bowl is not a dry bite. It's a little bit like how much you use; that also depends on the type of dressing you use. For example, if it is relatively fat, you do not want to mix whole spoons of it through your bowl. A few tasty options:

·         A mix of mashed avocado with a bit of low-fat yogurt

·         Humus , with or without vegetables or other seasonings through it

·         A mix of tahini, lemon juice and a few spoonfuls of water

·         A spoon of soy sauce