Salad bowls are my kind of fast food. A quick and easy solution to reinventing leftovers. Spend less time holding the fridge door open… cook once and eat twice. How to build a balanced Buddha bowl in under 10 minutes? Include a combination of protein, fiber and fat for a flavourful and filling meal. Below are some key elements to build your bowl:
- Start with a base – dark leafy greens
- Lean protein
- Vegetables – a variety of colourful cooked, roasted or raw
- Complex carbohydrates
- Healthy fats
- Extra toppings
- Homemade dressing
A base consists of leafy greens such spinach, arugula, kale, swiss chard etc. Mix it up if you’d like and include 1-2 cups.
A lean protein can include, roasted chicken, fish, eggs, legumes or quinoa. How much do you need? The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. One kilogram equals 2.2 pounds, so a person who weighs 165 pounds or 75 kg would need about 60 grams of protein per day. (ref: veryfitwell)
A variety of colourful cooked, roasted or raw vegetables will help to include vitamins, minerals, fiber and texture to your bowl.
Complex carbohydrates will also add fiber and texture to your bowl. To maintain balance, you may want to consider including less rice, or corn to the bowl if you’ve already added starchy vegetables such as sweet potatoes, peas or chickpeas.
Healthy fats such as avocado, olive oil or coconut oil will round out and compliment the other ingredients you’ve selected. Keep in mind that a little goes a long way. For instance, adding about 1/4 – 1/3 cup of avocado will manage fat and calorie intake. As for the oils, use about 1-2 tablespoons to make your dressing.
Extra toppings can consist of items that can add crunch and flavour such as unsalted seeds or nuts, and herbs. Seeds and nuts also provide, fat, fiber and some protein to the meal so consider including 1-2 tablespoons.
Homemade dressings are the best way to control the salt and sugar levels going into your meal. This is also an opportunity for you to play with flavours you enjoy.
My Honey Dijon dressing is a great option that holds up to hearty leafy greens such as kale or swiss chard. Recipe below:
Honey Dijon Dressing
Ingredients:
2 tbsp olive oil
Juice of ½ lemon
1-2 tsp white wine vinegar
1 tsp Dijon
1-2 tsp maple syrup or raw unpasteurized honey
Salt & pepper to taste
Whisk all ingredients until smooth, add to salad, mix and enjoy!
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