Eat the rainbow every week
Since childhood, veggies have been my passion. I eagerly accompanied my mom to the farmers' market, enjoying greatly the opportunity to select fresh, organic produce. Working alongside her in the kitchen was a joy, as we experimented with countless dishes. While meat never excited me much, the sight of vibrant vegetables got my eyes twinkling.
As I matured, my culinary horizons broadened, and I eagerly sampled new dishes, amazed by the nourishing power of plants. Vegetables, fruits, whole grains, nuts, seeds, beans, mushrooms, herbs, and spices—all find a place of honor in my kitchen.
Each plant boasts a unique array of nutrients, fiber, and phytochemicals, offering an abundance of benefits for our bodies, particularly our gut microbiome. Research emphasizes on the importance of plant diversity, with studies revealing that consuming 30 different plants weekly promotes a healthier microbiome and overall well-being.
One easy way to embrace this diversity on a daily basis is through the creation of wholesome Buddha bowls. Packed with leafy greens, proteins, grains, colorful veggies, and a homemade dressing teeming with fresh herbs, these bowls offer a nutritious and versatile meal option.
You can also prep all the ingredients in a food container the night before, pour the dressing in a glass container with a lid and pack everything to take with you on busy days. Whether vegan, vegetarian, or featuring meat, the key is to embrace variety and celebrate the bounty of nature's offerings.
How to build a nourishing buddha bowl:
- In a large bowl add a serving of the cooked chosen whole grain, it can be quinoa, barley, brown rice or millet.
- Pick your protein, you can make it vegan, or use animal protein:
- vegan: tofu, tempeh, lentils, chickpeas, falafel, hummus;
- meaty, if you desire, with roasted turkey or chicken;
- fish such as roasted salmon or tuna;
- halloumi cheese;
- or eggs.
3. Add your veggies, they can be roasted, sautéed or fresh, as many as the bowl lets you. You can choose from roasted broccoli, cauliflower, beets, sweet potatoes or mushrooms. Moreover, fresh tomatoes, cucumbers, radishes or grated carrots and red cabbage add more color to the dish.
- Leafy greens, fresh or lightly sautéed, such as baby spinach, kale or arugula to boost your nutrient intake.
- Add extra toppings to make it more exotic: sprouts, avocado, spring onion, picked red onion, sweetcorn or even mango or pineapple.
- At last pour a homemade dressing over all of the ingredients such as a mustard tahini dressing, avocado cream, cashew garlic cream, tzatziki or a simple lemon vinaigrette.
- Mix everything together and enjoy!
This week, I’ll be sharing 5 unique Buddha bowl recipes, each designed to highlight different types of proteins and plant-based goodness. Whether you’re a fan of lean meats, fish, or plant-based options, there’s something for everyone in this series. These bowls are not only a great way to nourish your body but also a fun, creative way to incorporate a variety of colorful veggies into your daily routine.
Feel free to get creative with the veggie toppings in each bowl! Swap them out based on what you have on hand or what’s in season. The beauty of these bowls is their flexibility—just see what your fridge has to offer and make it your own!
Be sure to check in tomorrow for the first recipe of this series!