Power Bowls and Buddha Bowls are comforting one-bowl meals; and they're basically the same, except that Buddha Bowls are usually vegetarian and contain a plant-based protein such as tofu, tempeh or legumes. There are no hard and fast rules for making a Power Bowl, but the basic formula is to start with a base ingredient such as a whole grain or a starchy vegetable. You add a protein source and then sliced and diced vegetables (raw, grilled, sautéed and/or roasted). Add herbs and spices; then drizzle a light sauce or dressing over the ingredients. Here's a template to follow with some suggestions for each category; but feel free to improvise.
Whole Grain or Starchy Vegetable - 1/4-1/2 cup per serving
Brown, pink, basmati, or Jasmine Rice
Rice noodles
Quinoa
Couscous
Soba Noodles
Millet
Roasted Sweet Potatoes or Butternut Squash
Cauliflower Rice
Protein - 4-6 oz. per serving
Chicken
Turkey
Steak
Salmon, Shrimp, or other fish
Tofu or Tempeh
Chickpeas
Black Beans
White Beans
Edamame
Cooked eggs
Vegetables - as much as you'd like
Bell Peppers
Cabbage
Broccoli
Mushrooms
Kale
Carrots
Snow Peas
Corn
Cucumber
Zucchini or Summer Squash
Tomatoes
Shredded or Chopped Lettuce
Salad Greens
Spinach
Onions or Scallions
Fat - 2 tbsp. per serving (any of these can be included in the sauce)
Olive Oil
Ghee
Coconut Oil
Sesame Oil
Sliced Avocado or Guacamole
Hummus
Olives
Herbs & Spices – 2 tsp. per serving
Cilantro
Basil
Oregano
Dill
Mint
Parsley
Thyme
Marjoram
Chives
Ginger
Mineral Salt
Black Pepper
Red Pepper Flakes
Sauces or Dressings
You can add the juice of a lemon or lime as a dressing, or use purchased salsa, hummus, or salad dressings. You could also make your own sauce or dressing. Here are a few to try.
Tahini Sauce – ½ cup tahini, 1 clove crushed garlic, ¼ cup fresh lemon juice, ¼ tsp. good quality salt, 2 tbsp. water to thin as needed.
Peanut Sauce – 1/3 cup smooth natural peanut butter, 2 tbsp. soy sauce or tamari, 2 tbsp. maple syrup or honey, 1 tsp. rice vinegar, 1 tsp. minced garlic, 1 tsp. freshly grated ginger, juice of 1 lime, 2 tbsp. water to thin as needed.
Mediterranean Tzatziki dressing – ½ cup unsweetened yogurt (dairy-free if you’d like), 1 tbsp. freshly squeezed lemon juice, 1 tbsp. fresh dill or ½ tbsp. dried, ½ tbsp. minced garlic, ½ tsp. good quality salt.
You can also make a Power Bowl with leftovers from last night's dinner. Add some fresh vegetables and drizzle with a sauce. Have fun and be creative.
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