Buddha Bowl

Make your own Buddha Bowl 

Buddha bowls, also known as nourish bowls, are a great way to combine all of the important nutrients necessary for a healthy meal/lifestyle and to explore your creative side in the kitchen. Traditionally, these bowls are plant-based, meaning that most, if not all ingredients do not include animal products. 
 

In order to assemble your Buddha bowl, you want to prepare: 

  1. A whole grain (quinoa, brown rice, bulgur, couscous) 
  1. A colorful mix of vegetables (broccoli, kale, Brussel sprouts, carrots, cabbage, red onion, sweet potato) 
  1. A protein (roasted chickpeas, lentils, tofu, tempeh, edamame) 
  1. A healthy fat (avocado, extra virgin olive oil for roasting) 
  1. Your favorite sauce or other toppings 

You can season your ingredients with anything you want! Garlic powder, onion powder, paprika, cumin, salt, and pepper always make a great combo for roasting vegetables. 

In a bowl, place your vegetables, protein, and avocado (if using) on top of ½ cup of your grain. Drizzle on your sauce, some hemp seeds, or sesame seeds for added protein, and enjoy! 

Tahini is a popular topping for this dish. Tahini is made from ground-up sesame seeds and is often found in Mediterranean cooking. Not only is it a good source of protein, but it is rich in manganese and phosphorus, which are important for bone health. Follow the quick and easy recipe below to make your own tahini dressing to drizzle on buddha bowls, salads, sweet potatoes, and more! 

Tahini dressing recipe (4 servings) – adapted from Minimalist Baker 

  • ⅓ cup tahini 
  • 3-4 tbsp fresh lemon juice 
  • 1 tbsp honey, agave, or maple syrup 
  • 2 tsp or 2 cloves minced garlic 
  • ¼ tsp garlic salt 
  • Fresh cracked pepper 
  • Warm water to thin, starting with ¼ cup 
  1. Put all of the ingredients in a small mason jar or other container and place the lid on top.  
  1. Then, shake until the dressing is well combined.  
  1. Lastly, add more water until you get the desired consistency. Add more lemon for acidity and honey for sweetness if necessary. If you want to make the dressing spicy, add red pepper flakes or sriracha. 

Every time you make a new Buddha bowl, you can change up your ingredients to keep your meals exciting and flavorful. Listen to what your body needs and remember to build your diet off of what makes you happy! 

By: Ilana Issula

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