Ultimate Buddha Bowl

Ultimate Buddha Bowl

Who isn’t looking for something quick, easy, versatile, tasty and above all else…. super healthy?  Well, the buddha bowl or poke bowl covers all of those.  This recipe will suit many dietary needs, it’s high in fibre, has lots of veggies, is a good source of protein, has a low GI, and is able to be varied to suit all tastes. It can also be eaten hot or cold.  In other words, this is the dish to beat all dishes. It has something for everyone and because it’s so easily customisable, you absolutely can’t go wrong! Here’s how to make the ultimate buddha bowl…

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A buddha bowl consists of 4 steps:

• A Grain

• Vegetables

• Protein

• Dressing

STEP 1: MAIN GRAIN

Start by choosing the grain: 1/2 – 1 Cup

• Rice: brown, wild, black or red rice

• Quinoa

• Couscous

• Noodles: soba, rice, egg or hokkien

• Risoni

STEP 2: VEGGIE DELISH

Choose 3 Vegetables: raw, roasted, steamed, hot or cold: 1 -2 Cups plus a little something extra

STEP 3: LEAN INTO PROTEIN

Choose a protein: 100g or less

• Animal-based: beef, chicken, lamb, salmon, tuna

• Plant-based: chickpeas, marinaded tofu, tempeh, beans, falafel, veggie patties

• Dairy/Eggs: ricotta, feta, cottage cheese, labneh, halloumi, hard-boiled eggs

STEP 4: GET SAUCY

Drizzle (not drown) your choice of dressing just before you’re ready to eat. Here are two yummy dressings you can make…

EASY PEANUT SAUCE RECIPE

This one goes well with rice and quinoa, all veggies, tofu/chicken/eggs/plant proteins.

• 1/3 cup unsweetened coconut milk or water

• 1/3 cup smooth peanut butter

• 1-2 tbsp tamari

• 1 tbsp lime juice

• 2 tsp sriracha (optional, could switch with sweet chilli sauce)

• 1 tsp pure maple syrup

• ½ tsp garlic powder (omit this for fodmap friendly)

Add all ingredients into a jar and shake. Add more coconut milk/water to suit the consistency you desire. Store any unused dressing in the fridge for up to 3 days in an airtight container.

Peanut Sauce Dressing

Tahini Dressing

TAHINI DRESSING

This one goes well with quinoa, rice, roasted veggies, chickpeas, falafel, and pretty much any meat.

• 6 tbsp hulled tahini

• 4-8 tbsp water

• 1.5 tbsp lemon juice

• 2 tsp maple syrup

• 1 tsp garlic powder

• ½ tsp salt

• ¼ tsp ground cumin

Add all ingredients into a jar and shake. Add more coconut milk/water to suit the consistency you desire. Store any unused dressing in the fridge for up to 1 week in an airtight container.

How To Make It Fast:

• Have your dressings made ahead of time and stored in the fridge

• Microwave single-serve grains: brown rice cups, quinoa cups, etc

• Pre-cut veggies, certain tinned veggies or pre-made salads such as coleslaw mixes are fine

• Use a food processor or grater to slice veggie

• Tinned proteins: tinned tuna or salmon (and if they’re in oil and flavoured, you’ve got a ready-made dressing!)

• No prep proteins: cheese, nuts, seeds, tinned salmon/tuna, edamame, tinned chickpeas/beans, falafel, patties (veggie or meat), pre-marinaded tofu/tempeh, roast chicken

• Use leftover proteins: chicken, lamb, beef, lentils

Hot Tips:

• Rinse and drain canned beans under cold water

• Have a good-sized container to pre-make your buddha bowl

• Keep pantry items available

• Cut veggies in interesting ways: use a vegetable slicer for cucumbers and carrots and roll them up

• Don’t mix ingredients into 1 big mix, keep them separate so each mouthful gives you a different taste and texture

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