What is it about Buddha Bowls that is so amazing? I've been obsessed with Buddha Bowls ever since I pursued a Yogi's Sattvic diet.
You can learn more about a Yogi's Sattvic diet in my future Yogi Diaries post: A Pursuit for a Yogi's Perfect Diet.
Ever since I gently integrated a Sattvic diet into my life, I found it quite difficult until I found The Buddha Bowl. Besides the fact that Buddha Bowls look great for an Instagram post, there are a few reasons that make Buddha Bowls an easy balanced and healthy meal. This is especially true for a Yogi like myself or any yogi or individual who is Vegan, Vegetarian, or just looking for more veggies in their diet.
How To Start Making a
Balanced Buddha Bowl
1.) Start With the Veggies
So maybe this is hard for you? Maybe you do not like too many veggies or maybe you just do not stray too far from your select few that you do "like". That's okay, because the Buddha Bowl makes it easy to integrate vegetables into your life. As a Vegan or Vegetarian it is important to eat what you are meant to eat (vegetables), not processed vegan and vegetarian products- stick to the fresh pure and lively foods.
A rule of thumb for me when it comes to creating a balanced and delicious Buddha Bowl is:
How can I make my Buddha Bowl Colorful and Pretty?
I know it sounds silly but, Hey! no one wants to eat food that looks ugly, especially vegetables! Any child can tell you that! And if you cannot eat your vegetables like an adult, then I invite you to eat them with the mind of a child; make your Buddha Bowl Beautiful!
This means when you go shopping for your Buddha Bowl ingredients, find a variety of vegetable colors to bring your bowl to life. The main reason for this is not only so you will be more enticed to eat your veggies or because your bowl will look pretty, but because a variety of vegetables (and their unique colors and physique) contribute to a variety of vitamins, minerals, and many other unique nutrients special to that plant.
Check out my list of ingredients below, that I tend to look for at the grocery store!
You want to look for lots of varied colors, types and lots of varied protein veggie sources (Note that the protein content is measured in grams (g )) Also I highly recommend to look for ORGANIC as much as possible, especially if you are Vegan.
One last thing to note in the list of ingredients: These choices are per my regular selection in the grocery store that cater to my dietary restricted needs, access, and preference; do not limit yourself to just these as you may have more or different options.
- Organic Red Tip Romain Lettuce (Green & Red)
- Organic Spring Mixed Greens (Green & Red)
- Organic Spinach (Green)
- Collard Greens (Light Green, 1g per cup)
- Arugula (Dark Green, 5.16 g per cup)
- Organic Carrots (Orange, 1.19 per cup)
- Organic Beets (Red, 2.19 per cup)
- Organic Sweet Potatoes (Orange, 2.9 g for 1)
- Organic Purple Sweet Potatoes (Purple, 3g per cup)
- Yukon Gold Potatoes (Yellow)
- Organic Russet Potatoes (White/ Brown)
- Organic Radish (Red & White)
High Protein Veggies:
- Organic Broccoli (4.26 g per stalk)
- Yellow Sweet Corn ( 4.68 for 1 cob)
- Potatoes (Varied Colors, 5 grams per 1 medium potato (with skin)
- Edamame ( Green, 18g per 1 cup)
- Organic Green Peas (Green, 8.5 grams per 1 cup)
- Organic asparagus (Green/ Dark green, 2.9 grams per 1 cup )
- Brussels Sprouts (Green, 3 grams per 1 cup)
- Avocado (Green /Yellow, 4.02 g per for 1 )
- Organic Artichoke (Forest Green, 3.47 g for 1)
- Organic Cauliflower ( White, 2.05 g per 1 cup)
- Mushrooms White, brown, 2.97 g per 1 cup, [not sattvic])
- Yellow Onions (Yellow/White)
- Scallions (Green Onions)
- Red Onions (Red/purple/white)
- White Onions (wite)
- Bell Peppers ( Red, Green, Yellow [Not Sattvic])
2.) Load up on the Plant-based Protein Sources
First off, I would like to say, you do not have to be a Vegan, Vegetarian, Pescatarian or even a Yogi with a Yogic diet to enjoy Plant-Based protein sources. This also does not mean you cannot add any eggs or meat sources into your bowl if you are not a Vegan or Vegetarian. But these Buddha Bowls have been designed by me to pursue my Yogic Sattvic diet and while meat in these bowls is not "rejected" it is not necessary due to the protein alternative sources.
You want to mix up your plant-based protein sources; try not to eat the same combo everyday. You want to make sure you are consuming a wide array of amino acids because plant-based proteins are not complete proteins (except quinoa) like animal proteins. Imagine that you eat as though everyday you are in a whole new region with access to the limited plant-based protein sources of that new region.
Try to remember to choose Organic if possible.
Again, Follow My Rule of Thumb!
(Cups Measured Cooked)
- Lentils (Green ,Orange, Brown, Red, 18 g per 1/2 cup)
- Chickpeas (White (or color of your spice of choice), 7.25 g per 1/2 cup)
- Black Beans (Black, 19.6g per 1/2 cup)
- Pinto Beans (Brown, 20.5 g per 1/2 cup)
- Kidney Beans (Red, 21.5g per 1/2 cup)
- Navy Beans (White beans, 7.5g per 1/2 cup
- Lima Beans (Green, 7.5g per 1/2 cup)
- Green Beans (Green, 1.8g 1/2 cup)
- White Rice (2.15 g per 1/2 cup)
- Brown Rice (2.5 per 1/2 cup)
- Wild Rice ( 12 g per 1/2 cup)
- Black Rice (5g per 1/2 cup)
Complete Plant Protein:
- Quinoa (White, Black, Red, 4 g per 1/2 cup)
Soy Based Protein Sources:
For a sattvic diet, this is not ideal as most soy-based products (except Edamame) are highly processed with several non-compatible additives or ingredients. Still tofu and tempeh are still options for Vegans or Vegetarians looking for more protein sources.
- Firm tofu (soybean curds 10 g of per ½ cup [not sattvic])
- Edamame beans (immature soybeans) contain 8.5 g per 1/2 cup)
- Tempeh ( 15 g per ½ cup [not sattvic])
3.) Top it off with Toppings
Toppings are optional, but they always add that little extra that makes a difference in flavor, texture and it makes it look even more delicious to eat.
- Organic Cilantro (Green)
- Organic Mint (Green)
- Organic Basil (Green)
Sprouts: (super high in protein!!)
- Alfalfa Green Sprouts.
- Broccoli Sprouts.
- Clover Sprouts.
- Mung Bean Sprouts.
- Radish Sprouts.
- Soybean Sprouts.
- Mustard Sprouts.
(Can be eaten as Salad toppings, grilled/crusted with veggies)
- Almonds (Brown /White, 8g per 1/4 cup)
- Pecans (Brown /White, 5g per1/4 cup)
- Walnuts (Brown/ White, 8g per 1/4 cup)
- Peanuts (Cream, 9.5g per 1/4 cup)
- Macadamia Nuts (White, 2.75 per 1/4 cup)
- Pistachios (Green/Yellow/Brown, 6.25g per 1/4 cup)
Don't forget! You can make toppings from your veggies such as:
- Grated Carrots, Beets
- Diced radish, bell peppers
- Sprinkled beans or cold cooked quinoa
- Raw or cooked onions
- Your imagination is endless
You can either buy your dressings or make them at home, but these are the oil bases that I use. However, I use the Belizean Coconut Oil as flavoring for my food, it usually is added in after cooking or during and it melts right in! It is super amazing with a unique flavor and unlike any coconut oil I've had before. I will admit I am little addicted to it.
- Belizean Coconut Oil
- Avocado Oil
- Olive Oil
Recommended Dressing Brands & Why:
- Dairy Free
- Gluten Free
- Organic Ingredients
- No added Sugars
- No artificial ingredients
- Various flavors & Delicious
I love this brand for their guilt-free and true ingredients!
(My favorite is the Honey-Mustard)
- Gluten Free
- Nut Free
- Trans Fat Free
- HFCS Free
- Lactose Free
- Egg Free
- No MSG
- Kosher Certified
- Varied Flavors & Delicious
What I Don't like about this brand is they use:
- Canola Oil
- White Vinegar
- Added Sugar
4.) Your Final Beautiful Buddha Bowl
Now here comes in your cooking ability, creativity and preference. I select from 1-3 from each category :
- Leafy Greens
- Root Vegetables
- High Protein Veggies
- Complete Protein (quinoa)
- Soy Based Protein Source ( I occasionally ever select from here)
Here are some simple easy examples of some Buddha Bowls:
Buddha Bowl Example 1:
- Red Tip Romaine Lettuce Topped with
- Sliced radish
- Sliced Carrots
- Quinoa + Black Rice mixed with
- Pinto Beans
- Belizean Coconut oil
- Purple Sweet Potatoes
Buddha Bowl Example 2:
- Spring Mixed Greens
- Sliced carrots
- Quinoa + Black Beans
- White Rice + Black Rice
- Purple Sweet Potato
Want to Learn More?
More is to come! Stay up to date by following our social media pages:
Instagram: @thesacredhealingcenter & @bia.yogi
If you are interested in attending a A Yogi's Diet-Ayurvedic Cooking class in the Houston area RSVP!
In the Class, we'll be covering:
- Intro to the Basics on Ayurveda and a Yogi's Diet
- How to realistically apply Ayurveda and a Yogi's Diet in today's western world.
- Basics to Creating your Shopping list
- The Art of Cooking Vegetables
- 3 hours In-person instruction (see below for Menu details)
- Take-Home Recipes
- MAIN DISH: Buddha Bowl 1
- 2nd DISH: Vegetable Coconut Curry Sabzi
- 3rd SIDE DISH: Spring Rolls + Peanut Sauce
- DESSERT: Coco-Cocoa Almond Balls
- SNACK: "Lara Bars" and Yogi's Granola
- DRINK: Fresh Almond Milk