You may have noticed Buddha Bowls (BB) popping up all over the place. And for a good reason – Buddha Bowls are a triple threat: they look beautiful, they’re customisable and easy to make, and they taste tremendous.
These rainbow-coloured offerings, which also go by ‘Macro’ or ‘Hippy’ bowls, are beautifully balanced meals; big bowls featuring grains and veggies. Instead of buying your BB, get creative and design your own by experimenting with outside-the-square ingredients, as well as flavours, herbs and spices that all hit your hunger spot. Then, top off your creation with your favourite dressing to pack a punch.
When you set out to DIY your BB, the only rule is – the more colour and texture, the better. For a meal maxed-out with fibre and vitamins, go by these guidelines:
Get going with whole raw, sautéed or roasted grains. Use just one, or a combo of the following to make up about ⅓ of your bowl
- Rice: brown, black, red or wild
- Quinoa: tri coloured, white or red
- Buckwheat
- Barley
- Millet
- Farro
- Couscous: plain or pearled
Next, whack in two or three different roasted, raw, grilled or steamed veggies; enough to make up about ⅔ of your bowl. Have a forage in your fridge to make the most of what you’ve got in stock. Here are some ideas:
- Carrot
- Avocado
- Tomato
- Cucumber
- Zucchini
- Eggplant
- Sweet potato
- Mushrooms
- Pumpkin
- Cabbage
- Corn
- Bean sprouts
- Lettuce
- Capsicum
- Daikon
- Baby Spinach
- Kale: massaged
- Salad mix
- Rocket
- Asparagus
- Broccoli or broccolini
- Bok choy: steamed or fried
- Cauliflower
Next, whack in two or three different roasted, raw, grilled or steamed veggies; enough to make up about ⅔ of your bowl. Have a forage in your fridge to make the most of what you’ve got in stock. Here are some ideas:
- Cheese
- Eggs
- Tofu: marinated
- Tempeh
- Edamame
- Peanuts
- Almonds
- Beans: any kind
- Lentils
- Chickpeas: baked or raw
- Falafel or lentil patties
- Broccoli
Use any dressing that adds flavour flair and makes your ingredients sing. If you’re sticking to tradition, try adding a couple of flakes of nutritional yeast to your dressing. It’s a sensational source of vitamin B and is available at your health food store. Tie your bowl together with one of these delicious dressings:
- Tahini Plain: 1 tbsp unhulled tahini, juice of half a lemon, 2 tbsp olive oil, 1 tbsp water, season to taste
- Sumptuous Satay: 1 tbsp peanut butter, juice of ½ a lemon, 2 tbsp olive oil, 1 tbsp water, season to taste
- Hot Stuff: mustard, olive oil and vinegar
- Asian Savour: 2 tbsp soy sauce, 2 tbsp rice vinegar, 2 tbsp grapeseed oil, 1 tbsp toasted sesame oil, 1 tbsp fresh lime juice, season to taste
- Honey Honey: ½ cup fresh or frozen peeled mango, ¼ cup coconut aminos, 1-2 cloves garlic, 3 tbsp sesame oil, 2 tbsp honey, 1 tbsp fresh lime juice
- Tahini Plus: as above, add lemon juice, maple syrup, season to tas
- Mayo Magic: mix a bit of water, salt and oil with 2 tbsp of mayo
- Big Yum: 4 tbsp extra virgin olive oil, 7 tbsp mixed omega-3 oil or flax oil, 6 tbsp Balsamic vinegar, 1 tsp Dijon mustard, ½ tsp date or maple syrup, 1 clove sliced garlic, season to taste
- Avo Ace: 1 avocado, 3 cloves garlic, 2 tbsp olive oil, ¼ cup fresh coriander or parsley, juice of 2 limes
Next, whack in two or three different roasted, raw, grilled or steamed veggies; enough to make up about ⅔ of your bowl. Have a forage in your fridge to make the most of what you’ve got in stock. Here are some ideas:
- Seeds: toasted sesame or Nigella
- Fermented vegetables
- Pickled ginger
- Micro-greens
- Fresh herbs
- Edible flowers
- Olives
- Nuts
- Pickled radish
- Tamari seeds: mix sunflower seeds and roasted pepitas in a frying pan, then add tamari to coat
- Sprouts: mung bean, lentil, chickpea, alfalfa and beans