Buddha Bowls For Two

 Lacinato Kale is a great pick for a leafy green in your Buddha Bowl.     

Lacinato Kale is a great pick for a leafy green in your Buddha Bowl.     

Buddha Bowls offer a powerful punch of nutrition and are a frequent favorite of ours.  My bowls typically include: a leafy green (kale or spinach); a favorite bean (white, black, kidney or garbanzo); a grain like couscous or quinoa; a cup of our favorite chopped vegetables, which can include beets, tomato, radish, celery, olives, carrots, cukes, bok choy and even kimchi; sliced avocado; a handful of chopped nuts or seeds; and a sweet potato.   

A simple dressing made from hummus and dill is an easy way to add an additional protein gram to your bowl.  Every gram counts and this dressing is low in sugar which is a sneaky ingredient in many brands of dressing.  

Let's look at some of the nutritional contents of a recent Buddha Bowl I assembled.  Just a disclaimer, I am not a nutritionist and this is a loose assessment!   You will, however, see a lot of fiber and protein.  First, wash your veggies to rid them of any germs or bacteria.  I also buy organic produce because that matters to me.  Here's a list of the so called dirty dozen.

Dressing

Combine the following and shake in a mason jar with a lid, or stir.  

1/3 cup of hummus

1-2 tsp of fresh or dried dill 

2-3 Tbsp of flax milk 

2 tsp of minced garlic 

dash of salt

Buddha Bowl

There are endless combinations for Buddha Bowls.  Please enjoy this one example with estimated protein.

Ingredients

2 cups of  lacinato kale

1/2 cup white beans

1/2 cup of couscous  

1/4 cup of kimchi  

1/2 cup total of peeled carrots, sliced cucumbers, chopped celery and sliced green olives.

1/2 avocado, sliced

1 baked sweet potato  

A handful of chopped cashews                                                                                                                                                                                                                   

Directions

Once chopped, add the first five ingredients to one large bowl.  This recipe has about 22 grams of protein total and tons of other essential nutrients.  If baking your sweet potato, please preheat your oven to 400 degrees, slice the potato in half, lather with olive oil and bake for 40 minutes until tender.  If using a skillet, peel, cube and cook for 10 minutes with a few teaspoons of olive oil.

  1. Tear leaves from kale stem.  Roll each leaf and then slice into thin ribbons.  To cut the bitterness of kale, add a dash of olive oil, a smidge of salt and massage for two-three minutes.  Lacinato kale has about 4 grams of protein, vitamins A, B, C and D with iron and a huge dose of antioxidants amongst other benefits  
  2. Drain a can of white beans and add 1/2 cup to kale. White beans have 7 grams of protein, less than a gram of fat, B vitamins 1, 6 & 9 (thiamine, pyridoxine, folate)
  3. Make 1/2 cup of couscous by following the directions on your package.   Couscous is great because it takes 15 minutes to make. Use Earth Balance or olive oil when following directions.  3 grams of protein, 18 carbs & offers the antioxidant selenium  
  4. Add your kimchi to the bowl.  <1 gram of protein with vitamins A & C as well a probiotic boost 
  5. Add your 1 cup of chopped vegetables.  Give the large bowl you were using a final mix with you hands.  Divide and then add the contents to your single serving bowls.  With these particular veggies you gain additional fiber, vitamins A, K and  E.  Celery has a nice crunch factor, but there is more to celery then meets the eye, apparently.  I like to buy Lindsay canned olives because they just use water and sea salt in their cans.  
  6. Cut and slice your avocado.  To avoid getting a mushy avocado and for presentation, add  directly to your serving bowls and on top of the first five ingredients.  Half of an avocado has a little over a gram of protein, is rich in vitamin C,  has potassium, & offers some B vitamins, has 10 grams of "good" fat.
  7. Scoop out warm sweet potato and also add to your bowls.  A whole sweet potato has 2 grams of protein, is also rich in vitamin A, potassium & has some B6. 
  8. Chop cashews and sprinkle on each bowl.  Ten pieces of cashews add 2 grams of protein & dietary fiber with about 4 grams of fat. 
  9. Finally, top with the hummus dressing for another two grams of protein.  

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                 

Holy moly, your Buddha Bowl should be overflowing by now!