We are delighted that many of our visitors are trying our Nutrition of Nonviolence, a nutritional regimen that finally makes sense from an ethical perspective, health and mindful living. Though we receive a lot of questions about how to start. Many of you want to sustain and enjoy plant-based eating on a daily basis. Surely, we are all pressed with time, ability to source good ingredients and make the meals exciting and somewhat new.
There is a very healthy, easy and nutritious way how every person and family can go all-in plant-based and strive on it.
Imagine you have a bowl and then you can easily personalize it by weight, protein needs, fats, and calories. So depending on whether you are prepping it for your kid or yourself, you can always make it just right.
There is a fail-safe formula you can use to make mouthwatering Buddha Bowls, full with delicious veggie and whole food products each time. And you can make it on a very strict budget or spend a bit more on something exotic to add to your bowl.
5 Steps to a Perfect Buddha Bowl
Let’s outline this easy vegan Buddha Bowl formula in 5 easy steps:
- Cook grains, so you have 1/4 of your bowl made of either quinoa, faro, brown rice, lentils or freekeh. If desired, you can substitute grans for whole grain noodles too.
- Another 1/4 of your bowl is your favorite protein – think of beans, chickpeas, seitan, tofu, peas and so on. Go back to our recommendations for Nutrition of Nonviolence to reassure anyone – we do not need more protein than 0.8 grams of it per kilogram of your body. Do not overdo on your protein, you may be harming yourself instead.
- There is a very important 1/4 part of any healthy Buddha Bowl – leafy dark greens. Have a go at spinach, kale, collard greens and so on. Remember that they weigh little, so you need to add quite a volume for your 1/4 bowl.
- Finish your bowl essentials with 1/4 amount of starchy vegetables like squash or sweet potatoes. If you want a lighter and healthier option, choose cruciferous vegetables like cauliflower or broccoli. Also, you can add some carrots, mushrooms or leeks.
- Make your Buddha Bowl sing by dressing it with healthy fats – sprinkle with nuts and pour a delicious dressing on top. Asian-inspired bowls are great with coriander (cilantro), soy sauce, olive oil, lemon/lime juice, maybe some hummus and toasted garlic.
Obviously, it is very simple and what’s more, you do not need to stick to anything in particular. You just mix and match different ingredients or simply decide to make a bowl a day with totally different dressings. Shopping becomes easy too. Simply go for your best local, organic and seasonal produce. You are not just choosing the best options with regards to nutritional contents. You are supporting your local businesses and minimizing carbon footprint. Choose fresh produce that will nourish your body.
Enjoy This Easy Vegan Meal Often
This no-fuss vegan meal is so easy to make. And it can be also fun to make by a whole family – consider a cook-off!
Every time you have come back home and just too tired to cook, do not call your local pizza place. Simply assemble a Buddha Bowl.
Every time your kid is a bit naughty with their food choices, simply sneak a few of their favorite ingredients, say peanut butter, into a dressing, and they will love this dish as well.
Experiment with dressings. Try hummus (simply add some extra oil to it), cashew dip or classic pesto. Soy sauce, peanut sauce, and chili sauce are all fantastic options too. Do use fresh herbs or spice it up with homemade guacamole.
Try one of our favorite Buddha Bowls
Green kitchari: a bowl full of lentils, rice, spices, courgettes, broccoli, kale.
Green quinoa: use 250 g kale, 200 g quinoa, 150 g peas, 2 avocados, tarragon or parsley.
Peanut dressing that all kids crave (and it is healthy too!): mix 150 g peanut butter, 1 garlic clove, 1 ginger, juice of 1 lime, 1 tbsp rice vinegar, 1 tbsp soy sauce, 1 tbsp maple syrup, 1 tbsp sesame oil, 50 ml cold water.
You can now find a lot of inspiration for your bowls and they will make your grocery shopping fun!