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Power Bowls & Buddha Bowls

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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