Use this Choose-Your-Own-Adventure Buddha Bowl Formula as a template for building delicious, nutritious and flavour-packed meals using your favourite seasonal ingredients. With tons of ingredient possibilities and flexibility for all dietary preferences, it’s a great tool to have in your weekly meal prep plan.
- 1⁄2 cup cooked gluten free grains or complex carbohydrate*(see note)
- 1-2 cups shredded greens, microgreens and/or fresh herbs choice
- 2 cups diced or shredded veggies
- 1 serving high quality protein (roughly the size of a deck of cards, or 4oz)
FLAVOUR + FUN:
- a few tablespoons of sauce or dressing
- 1 serving high quality fat
- other fun toppings (all optional): spices, kimchi, sauerkraut, pickled vegetables, nori crips, crumbled whole grain gluten-free crackers or tortillas, popped quinoa
You can assemble a buddha bowl in any way you like, but here are some general guidelines and ideas:
- Cook any ingredients that need it, or do this in big batches ahead of time. To add flavour to grains, try boiling them in vegetable or chicken stock.
- For protein that needs to be cooked, season simply by brushing in a small amount of oil (optional) and sprinkle with your choice of herbs and spices. To cook, try baking, roasting, broiling, stir frying, grilling or slow cooking. Again, this can be done in large batches. For high-protein foods that don’t need cooking such as canned beans, simply drain and rinse.
- Prepare your 1 cup of greens and 2 cups of shredded veggies. (Again, this can be done in avance – noticing a theme here?) You might choose to season and roast or stir fry these, or keep them raw and toss them in some of your dressing/sauce.
- Assemble everything in a bowl. Go fancy or be super basic – it’s entirely up to you.
- Top with dressing/sauce (or toss everything in it), followed by your high-quality fat source and other fun toppings, if desired.
* You can keep buddha bowls low-carb and still just as satisfying by swapping out complex carbohydrates and starchy vegetables with foods like zucchini noodles, cauliflower rice, miracle noodles and kelp noodles. To ensure you still feel satisfied, you may want to increase the amount of veggies, high-quality protein and healthy fats you add.