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Create a Delicious Buddha Bowl

I love the idea and freedom of choice of vegetables, grains and proteins in making  Buddha Bowls for a meal. Buddha bowls can also be called by other names –  grain bowls, hippie bowls, macro or power bowls. Creating a yummy bowl, whatever you call it, can be participatory, providing options for your family or guests to choose ingredients for a bowl.

To start, you need a nice size round bowl where you can bring together many different small portions of veggies, grains, tofu, or other proteins, then add a savory dressing to finish it off. 

The photo displays my recent Buddha bowl. I included beans, avocado, parsley, corn, onions, squash, and sweet potato, all over a bed of quinoa (not visible in the photo). But the choices are yours … other veggie options may be kale or other greens, edamame, green onions, and red cabbage. Proteins may include grilled or roasted tofu, chicken, or salmon. Grains may include short grain rices, black rice, bulgar wheat – just to give you some ideas!

Preplan your Buddha bowl ingredients, have a delicious and nutritious meal, and have fun assembling the foods of your choice! 

To Healthy Cooking & Eating!

Melissa 

P.S. Don’t forget to follow me in the Power of 5 Test Kitchen and join in the happenings!

My second cookbook is almost ready to launch!!  Power of 5 Test Kitchen Cookbook ~ Your Guide to  Healthy  Cooking and Eating will be released in February 2023 in honor of National Healthy Heart Month with many more tested healthy Power of 5 recipes, healthy snack choices, even a section for healthy Power of 5 Dog Treats! Melissa’s BowWowof5 dog treats!

Stay tuned!

Buddha Bowl Creation

Deliciousness of fresh vegetables, proteins and whole grains to create a perfect meal.
Prep Time 25 mins
Cook Time 30 mins
Homemade Dressing 20 mins
Total Time 1 hr 15 mins
Course Lunch, Main Dish, Salads
Servings 1 Serving
Calories 397 kcal

Ingredients
  

  • 1/2 cup Grains or seeds of your choice – choose 1 grain such as short-grained rice, black rice, brown rice, quinoa, bulgur wheat, barley, etc.
  • 6oz Protein of your choice – tofu, chicken, salmon, shrimp, eggs, etc.
  • 1/4 cup Edamame more to taste
  • 1/2 sliced Avocado
  • 1/4 cup Green onions, chopped or diced purple onions
  • 1/2 cup Red cabbage
  • 1/2 cup Greens of your choice – choose as many as you wish – kale, spinach, broccoli, spring mix, asparagus, zucchini, Brussels sprouts, and/or peppers (yellow, red, green)
  • 1/4 cup Herbs – parsley, cilantro, basil
  • 1/2 cup Beans of your choice – there are so many healthy choices – chickpeas, black beans, kidney beans, lentils (green, yellow or red), pinto, navy bean, etc.
  • 1 medium Sweet potato – sliced, roasted
  • 1 -2 Tbsp Seeds to sprinkle on top such as sesame, chia seeds, hemp seeds, pumpkin, or sunflower

Dressing your Buddha Bowl – Ginger Garlic or Tahini? Your Choice!

    Ginger Garlic Dressing

    • 2-3 tsp Chili garlic sauce
    • 3 Tbsp Tamari sauce or 1/4 cup coconut liquid aminos
    • 1 Tbsp Maple syrup
    • 2 Tbsp Rice vinegar
    • 1 Tbsp Ginger, minced or crushed more to taste
    • 2 clove Garlic, minced or crushed
    • Pinch Red pepper, crushed add more to taste

    Tahini Dressing

    • 1/4 cup Tahini sauce
    • 1 clove Garlic, minced add more to taste
    • 1 1/2 Tbsp Lemon juice from fresh lemon or already squeezed
    • 2-5 Tbsp Water as needed for desired consistency
    • Pinch Salt

    Instructions
     

    • Choose your vegetable, grains, greens, seeds, and dressing.
    • Prepare the vegetables that need to be chopped, diced or sliced.
    • If you add protein, prepare as needed.

    Notes

    Melissa’s Modifications
    Buddha bowl or grain bowls are fun to make and combine a variety of delicious vegetables, grains, greens, seeds, and proteins. Like having small bites of a lot of different foods in one bowl. 
    Regarding the dressing…
    Sometimes I enjoy my Buddha bowls with a little (1 Tbsp.) balsamic, apple cider vinegar, or just a splash of lemon juice or all three! 
    If you add the ginger or tahini dressing here are the Nutritional Values:
    Tahini Dressing:
    1 Tbsp. – 90 Calories | 8g Total Fat; .47g Total Carbohydrate; 3g Protein
    Ginger Garlic Dressing:
    1 cup serving – 128 Calories | .3g Total Fat; 3,138 mg Sodium; 25.6g Total Carbohydrate; .5g Dietary Fiber; 15.1g Sugars; 5.7g Protein

    Nutrition

    Serving: 1BowlCalories: 397kcalCarbohydrates: 53gProtein: 21.5gFat: 12gSaturated Fat: 1.9gSodium: 301mgFiber: 12.4gSugar: 9.4g
    Tried this recipe?Let us know how it was!

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