The Art of Buddha Salad Bowls (english)

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This summer we were back in Maui, where we used to live.  Being outside, surrounded by nature, I feel inspired to create new and healthy recipes. So on Saturday mornings I go to the Farmer’s market in Upcountry Maui and stock up with fresh greens, herbs and veggies just picked the night before, presented with love by all these dedicated farmers. 

Instead of giving just one recipe for a Buddha Bowl, I would like to explain to you how to make a different bowl every day. I will break it down in different steps. Simply, choose your desired ingredients from each category, prepare them, place them in a bowl and as a final touch, decide the flavour of your dressing. This recipe focuses on veggies and dressings with an Asian touch. I have added two tasty dressings, one is a Ginger-Sesame-Tahini-Miso-Dressing and the other one is a Creamy-Cilantro-Parsley-Dressing. You can’t go wrong with those ones, guaranteed.

Looking at the long list below you might get overwhelmed. I wish I could make it shorter for you, really!  Tip: Print out the recipe and hang it in your kitchen. It’s very simple though, you only have to make some choices out of each category. You will learn the art of making a salad bowl, without a fixed recipe. Let your kids help too..they enjoy being creative. 

For my dutch readers: I also wrote The art of Buddha Bowls (dutch version)

Good luck with your Buddha Bowl! Share an image or leave a comment, #Yvetteshealthykitchen.com. 

Aloha Yvette

 

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The Art of Buddha Bowls
Print
1. Choose your greens for a base
Kale, followed by spinach and swiss chard are your best bets, as far as vitamins and antioxidants
  1. Curly Kale, Lacinato Kale (Tuscany Kale ) or red Kale
  2. Spinach or Swiss chard
  3. mix of lettuces like lollo rosso, romaine lettuce etc
  4. or a combination of greens
2. Choose your vegetables
You can use many vegetables in their raw form. But some vegetables call for blanching, while others are very flavourful when roasted. Try to make a nice mix of vegetables.. there is no rule, use your creativity. I don’t think it can go wrong. Here's a list of options and ideas
Raw Vegetables
  1. carrots
  2. red bell peppers
  3. cucumbers
  4. white and red cabbage
  5. zucchini
  6. sugar snaps
  7. fennel
  8. beets
  9. radish and other root veggies
  10. cauliflower
  11. red onion
Blanched Vegetables
  1. cauliflower
  2. broccoli or broccolini
  3. sugar snaps
  4. mange touts
  5. green beans
  6. asparagus
  7. carrots
  8. bean sprouts
Roasted vegetables
  1. red en yellow bell peppers
  2. mushrooms
  3. asparagus
  4. zucchini
  5. pumpkin
  6. butternut squach
  7. sweet potatoes
  8. onions, red or yellow
Sautéed vegetables
If you have no time for oven roasted veggies, sauté some instead
  1. yellow or red onions are absolutely best when sautéed in some olive oil, butter or coconut oil
3. Choose your grains
If you like your bowl to be a complete meal, adding some cooked grains will be more satisfying
  1. quinoa (white, red, black or a mix)
  2. brown rice
  3. freekeh,
  4. kamut,
  5. spelt kernels
  6. bulghur
  7. couscous, spelt
4. Your choice of protein: animal or plant based
Legumes and Soja products
  1. garbanzo beans
  2. edamame beans
  3. lentils
  4. kidneybeans
  5. fava beans
  6. peanuts
  7. Soja or tempeh, grilled or baked
Nuts and seeds
  1. sesame seeds
  2. sunflower seeds, roasted
  3. pumpkin seeds, roasted and spiced with turmeric
  4. macadamia nuts
  5. cashew nuts (optional: spiced with curry powder)
  6. roasted almonds
  7. chopped roasted peanuts
These animal protein's combine well with the asian dressings
  1. boiled eggs
  2. chicken, sautéed
  3. beef, grilled
  4. salmon, grilled
  5. tuna, grilled or seared
  6. Personnaly I don't like the combination of cheese in Asian style bowls. I will post some Mediterranean bowls soon, where feta or goat cheese makes a good combination.
5. Avocado
  1. no salad or buddha bowl without this creamy tasty powerfood: Avocado!
6. Final touch: fresh herbs and sprouts
Fresh herbs are the aroma of your salad bowl. For these Asian style Buddha bowls I suggest to make a selection out of the following
  1. spring onions, sliced lengthwise and then chopped
  2. cilantro, fresh and chopped
  3. sprouts like : alfafa or any other sprouts made from broccoli, radish etc.
  4. thai basil,
  5. parsley
  6. chives
7. Dressings
Ginger-Sesami-Miso-Tahini Dressing
In a blender mix all the following ingredients and blend on high speed until smooth
  1. 1/2 cup of water
  2. 1/4 cup of lemon juice
  3. 2 tbs tahini
  4. 1 tbs olive oil
  5. 2 tbs shoyu or tamari
  6. 2 tbs misopaste
  7. 1-2 tsp sesame oil
  8. 2 tsp maple syrup
  9. 3/4 inch fresh ginger chopped
  10. 1/4 tsp chili flakes or more if you like it spicier
  11. optional: a bit of grated lemon zest and 1 tbs of sesame seeds
Creamy Cilantro/parsley Dressing
In a blender mix all the following ingredients, except the fresh herbs. Just blend the herbs for 10 sec at the last moment, this way you still see nicely green flecks in your dressing
  1. 3 tbs pine nuts
  2. 2 tbs olive oil
  3. 2 tbs flaxseed oil
  4. 3 tbs chopped spring onions
  5. 2 tsp ume bushi plum vinegar
  6. 2 tsp apple cider vinegar
  7. 2 tsp shoyu sauce or tamari
  8. 1/2 tsp maple syrup
  9. pinch of chili flakes for spicyness
  10. pinch of salt
  11. some freshly grounded black pepper
  12. 1 - 2 tbs water
  13. 1/4 cup chopped fresh parsley
  14. 1/4 cup chopped fresh cilantro
Preparation
  1. Make the dressing first, because if you are using Kale I suggest to pour the dressing over the Kale in an early stage, and massage the Kale with your hands.
  2. Prepare all your other vegetables: cut, blanch, roast and so on…
  3. When all is prepared, have your bowls ready and start to divide and arrange the greens, veggies etc in the bowls. Decorate and sprinkle all the nuts, sprouts and fresh herbs.
  4. Finally drizzle with the dressing
Notes
  1. I truly hope you find this 'recipe' helpful and I love to hear your comments and see images of your bowl on instagram #yvetteshealthykitchen
  2. Enjoy all this nutricious food for you body and soul!
Yvette’s Healthy Kitchen http://yvetteshealthykitchen.com/
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