A shock dose of vitamins in one plate and all your favorite foods at once? Easy if we’re talking about buddha bowls – the modern trend of healthy eating! Sharing cool recipes for a trendy breakfast constructor.
Bowls, which recently burst into our lives, have become a real boon for lovers of healthy eating. This is a cool tool for creating the perfect diet with the right protein, fat and carbohydrate intake. Such a constructor of healthy food in one plate.
By the way, if you have no time or just lazy to cook at home – you are always welcome at Mangia NYC, New York iconic gourmet restaurant that offers a vast range of breakfast meals, including “Morning Bowls” which you can compose yourself right in the restaurant.
Morning Bowls not only help to diversify the diet, but also allow you to comply with dietary norms and eat the recommended amount of vegetables, herbs, fruits and berries per day.
Today this healthy breakfast is on the menu of many establishments and increasingly began to appear in our home kitchen. It will not be difficult to assemble your own bowl if you adhere to certain rules.
How to cook bowls?
Bowl comes from the name of the plate, the usual deep bowl that we are used to using for soup. You can serve anything in such a deep container: breakfast, lunch, lunch, dinner, porridge, salad, soup, meat, fish, seafood.
The main condition for a bowl is a variety of products. Making such a delicious breakfast is easy if you know the right set of ingredients and basic recommendations for its composition.
The base of the bowl is green. There must be a lot of it! Lettuce or beet leaves, spinach, arugula, Chinese cabbage, fennel, cilantro, microgreen, parsley, dill.
Then ─ light cereals and legumes, rich in fiber: different types of rice, couscous, bulgur, quinoa, buckwheat, corn, millet porridge, lentils, pasta, etc.
The next “layer” is vegetable. Choose from fresh, baked or grilled vegetables. Tomatoes, cucumbers, bell peppers, carrots, broccoli, cauliflower, asparagus, eggplant, zucchini, radishes, pickled corn.
Use boiled chicken, fish, eggs, seafood as protein. As a source of fat, you can add avocados, olive oil or olives, sesame seeds, all kinds of nuts, flax, chia, pumpkin or hemp seeds.
They also add mushrooms (stewed, baked or pickled), any goat and sheep cheeses (a popular option is tofu), hummus or falafel, young pea pods, baked potato, sweet potato or beetroot wedges, sprouted grains, chopped chicken, fish or bean cutlets, and whatever your heart desires.
The last and important point is refueling. This can be olive oil, lemon juice, apple or wine vinegar, honey, mustard, pesto, tabasco, soy, tahini, and others. Favorite spices also have a place to be.
As a result, you should have an interesting base, nutritious filling, ideally a balance between BJU and tastes – salty, sweet, sour, spicy and even slightly bitter. All ingredients are simply laid out in a deep bowl and immediately served.
If you don’t know what to cook for breakfast, take advantage of these delicious and healthy ideas!
Bowl with quinoa and avocado
- 5 cups cooked quinoa
- half an avocado
- cabbage leaves or spinach
- fresh cucumber
- sauce to taste (soy, lemon, tahini)
Cut the cabbage and lettuce into large pieces. Then also coarsely chop the radish and cucumber, cut the avocado into slices. Put the quinoa porridge in a deep bowl and season with lemon juice. Place greens and fresh vegetables on top or next to them. Top it all with sauce and sprinkle with sesame seeds.
Bowl with tofu and mushrooms
- 200 g chickpeas
- 150 g mushrooms (champignons are great)
- half carrot
- 150g tofu cheese
- black and white sesame seeds
- half lemon
- thai peanut sauce or any other available
Pre-soaked chickpea boil in salted water. Cut the tofu into cubes and the mushrooms into slices, fry in a pan, and then marinate them in the sauce. Peel the carrots and cut them into thin slices. Place all ingredients in a deep bowl. Chickpeas at the bottom, followed by mushrooms, carrots and tofu. Garnish with lemon wedges, season with sauce and sprinkle with sesame seeds.
- 5 cups buckwheat
- 1 avocado
- 1 small carrot
- cabbage (blue, Beijing, etc.)
- 2 tbsp soy sauce
- 150 g green beans or young peas with pods
- sesame or flax seeds
- sauce to taste
First, cook buckwheat. Then cut up the cabbage and season it with soy sauce. Boil the peas and legumes for 2 minutes until they remain slightly crispy. Cut the carrots and avocado slices into thin strips. Put all the ingredients in a deep bowl, and top with the sauce and sprinkle with sesame or flax seeds.
Bowl with lentils and hummus
- 5 cups green lentils
- 150 g champignons
- 1 avocado
- mix of lettuce leaves (take light and dark greens)
- green asparagus or baby peas
- pine nuts
- half lemon
- olive oil
Make a lemon-olive dressing. To do this, mix about 8 tbsp. olive oil and lemon juice, add a little salt and mix well. Boil the lentils and drizzle with the dressing. Add the asparagus quickly in boiling water or in a skillet to keep it crispy. Fry the mushrooms cut into slices or small pieces.
Put the lentils in a deep container, sprinkle it on top with your favorite seasoning (black pepper, paprika, etc.), put the salad mix, avocado slices, next to hummus and mushrooms on top. Sprinkle with olive and lemon dressing and sprinkle with pine nuts. Optionally add a poached egg, baked sweet potato or chicken fillet.