Buddha apparently knew what was up in the kitchen.
Buddha bowls are also often referred to as "Nourish Bowls." This makes sense. Buddha bowls are exceptionally nourishing, warming, grounding and satiating. Basically, to be categorized as a Buddha Bowl, your plate, I mean bowl, must consist of vegetables (both raw and/or cooked,) whole grains, such as brown rice, basmati rice, quinoa or bulgar, herbs + avocado with additional dressings, sauces or seasoning. Sounds incredible, I know.
If my body is craving cooked foods or starches, I almost always make a bowl like this for myself. Incorporating large amounts of vegetables, raw greens especially, is so vital when it comes to thriving on a plant based diet and consuming large amounts of cooked foods. Cooked foods are often times heated at exceptionally high temperatures, which dehydrate our foods, and cause the enzymes in our foods to alter or sometimes, become more difficult to break down and fully digest. Incorporating raw, water-rich cruciferous greens such as organic bok choy, kale, collard or cabbage usually solves this problem. This recipe does include cooked brown rice. In the preparation section below, I let you in on some of my tips and techniques when it comes to cooking grains.
Bowls like these allowed my transition to a plant based diet to be relatively easy-peasy.
Pick your favorite raw vegetables such as fresh mixed greens, spinach, romaine, arugula or cabbage. Then choose your cooked/steamed/roasted vegetables; broccoli, carrots, beets, chard, brussel sprouts, peas, corn, kale or bok choy.
Next choose your protein; chick peas, black beans, refried pinto beans, tofu, edamame or tempeh.
Next, add ripe avocado and some of my favorite add-ins! These include, but are not at all limited to, sauerkraut, kimchee, raw or sprouted pumpkin seeds, sunflower seeds, crushed cashews, tahini, dulse flakes, chopped dates or homemade hummus.
Last but not least is the dressing.
THIS BLOG POST WILL HELP WITH THAT
Here is one of the many recipes for a go-to Buddha Bowl of mine.
Hope your belly is full and your body satisfied.
3-4 CUPS (PACKED) ORGANIC SPINACH
2 CUPS ORGANIC BROWN RICE *
1/2-1 CUP FROZEN ORGANIC CHOPPED BROCCOLI RABE
1 CUP GREEN PEAS
1 MEDIUM TOMATO
3 MEDJOOL DATES (PITTED)
* When it comes to grains, I ALWAYS make it a priority to soak before cooking. Soaking grains allows water to be re-introduced to these foods (after usually sitting in packaging for months on end) as well as increase the nutrient content in numerous varieties. Soaking your grains prior to cooking (Minimum of 4-8 hours, overnight preferably,) breaks down the anti-nutrients as well as allows for easy digestion of the often difficult to digest components of whole grains. Soaking has also been shown to break down gluten, which will allow those of us with gluten sensitivities to digest and enjoy these foods more easily.
Once your rice is finished being soaking, make certain to rinse the rice thoroughly. You won't want to cook your rice in the water it was soaked in, so water your plants with that and get fresh water for cooking. I love cooking my rice on a "Slow Steam" setting on my rice cooker. If you do not own a rice cooker, cook your rice as you would normally by following directions on the packaging/box. If you do not own a rice cooker (Part 2,) you are missing out. I mean it. I purchased my rice cooker on Amazon for less than $20 and am convinced that it has been one of my most used investments when it comes to kitchen necessities. Once your rice is 95% cooked I like to stir in the frozen Broccoli Rabe and fresh spinach. This allows these ingredients to be heated, without having to worry about over-cooking. Usually I buy my organic green peas frozen and in bulk. Believe it or not, you can thaw these babies out in just about 20 minutes, and like to do this while my rice is cooking. The less work, the better. Thawing out your peas and mixing them in hot rice always works wonderfully for me. Next, grab the largest bowl you have and fill half of it with fresh spinach, chopped tomato and cilantro. Once rice and mixed vegetables are finished cooking, place them in bowl and top chopped medjool dates, citrus juice and black pepper. Drizzle some Tahini (can be mixed with equal parts mustard and maple syrup,) and add avocado, grab some re-useable chop stick and get eating!
Hope your Nourish Bowl lives up to its name! Feel free to mix it up and add whatever whole plant based foods and ingredients you have at your home!