Following the success of Japanese ramen soup and Vietnamese pho bo, bowl food is emerging in even more exotic and original forms. Buddha bowl or the so-called Buddha bowl is a complete dish, usually vegetarian, but, in any case, very healthy. The Buddha bowl is also called the “dragon bowl,” perhaps because it is full of vitamins and minerals.

The essence of the Buddha bowl is to get the most balanced dish, in terms of nutritional properties, in one meal, which will contain proteins, fats, and carbohydrates. Everything else is a matter of your taste preferences and seasonal products. This is not only useful, but also very convenient - prepare all the ingredients in advance, like parts of a future edible construction set, and in the morning just put them in a container and take them to work. According to the inspiration and contents of your refrigerator, you can endlessly change recipes with the conditions:

• impart great value vegetables
• combine selected ingredients in a bowl
• create a complete and balanced meal by adding proteins, seeds and sauce.

How to cook?

In the Buddha Bowl, you can combine cold and hot foods, as well as raw and cooked vegetables. The basic ingredients are:

• seasonal vegetables (fresh tomatoes in summer, roasted pumpkin pieces in fall, broccoli florets, avocado slices, etc.)
• lettuce, kale or spinach
• serving of grains: rice or millet
• legumes or tofu for plant proteins
• nuts or seeds, such as sesame, flax or poppy seeds, for topping
• sauce: classic sauce made from vinegar, oil and salt, sauce with yogurt
• fresh herbs

You can dedicate a separate dish to such a bowl. For example, prepare a bowl of “Sushi” with rice, seaweed leaves, cucumber and fish. You can even make a bowl of “Borscht” from beets, potatoes, cabbage, carrots and tomato-sour cream sauce. You can also use this recipe, which will take no more than 20 minutes to prepare, and in the end you will get a very satisfying and healthy dish, interesting to the taste. ​

Ingredients:

• Tofu cheese (200-300 grams)
• Vegetables: onion, carrot, zucchini or eggplant
• Cereals: quinoa and lentils (you can also use regular millet instead of quinoa)
• Champignons
• Soy sauce, salt and honey to taste.

Boil the cereals. Fry the tofu for big fire with the addition olive oil until golden brown. Reduce heat, add a spoonful of honey and soy sauce, mix thoroughly. In another frying pan, fry coarsely chopped vegetables and mushrooms. All the products are ready, all that remains is to put them in the bowl. Cereals are laid out at the bottom of the bowl, then tofu, followed by vegetables and mushrooms. Top everything with soy sauce. Decorate the bowl to your taste.

As for the quantity, remember that the proteins should make up about a third of the bowl. The remaining two-thirds will be occupied by vegetables and herbs as desired. Among other things, the Buddha Bowl looks very aesthetically pleasing with its combinations of fresh ingredients of all colors. This way, you limit your portions and eat a balanced meal without breaking your head too much.

1. Preheat the oven to 190 degrees. Prepare parchment or baking paper.
2. In a large skillet over medium heat, toast the pumpkin seeds until golden brown. Avoid burning them.
3. Make sweet potato noodles, add 2 tbsp. l. olive oil and a few pinches of salt. Cook the noodles in the oven for 18-20 minutes.
4. Prepare the pesto: Combine kale, toasted pumpkin seeds, garlic, lemon and salt in a blender. Do this on low speed while gradually adding ⅓ cup of olive oil. Increase speed until pesto becomes smooth. Add a couple of teaspoons of olive oil or water if necessary.
5. Place the frozen peas in the pan where the pumpkin seeds were and fry them for 1-2 minutes, stirring. Add a small amount of water if necessary.
6. Once the peas are hot, add the sweet potato noodles and half of the prepared pesto. Add sauce until noodles are thoroughly coated.
7. Place it on plates and try it quickly.

Bowls have modestly entered the menu of establishments and home kitchens. Complex, varied in taste, they are the perfect one-dish meal. A constructor that will help you improve and diversify your diet in a matter of days. Bowls help you adhere to all dietary standards and eat the recommended portions of vegetables and herbs, fruits and berries. The best recipes Anastasia Goloborodko shares.

The main rule of preparation is an interesting base, rich filling and healthy fats. For the base: choose light grains and legumes rich in fiber - quinoa, buckwheat, millet, couscous, lentils, wild and red rice, or use baked slices of potatoes, sweet potatoes and other root vegetables like beets, parsnips and Jerusalem artichokes.

For satiety: soy cheese tofu, mushrooms quickly stewed in olive oil with thyme (can be marinated), ready-boiled or baked poultry, fish (grilled or lightly salted), goat and sheep cheeses.

For good fats: avocados, raw nuts, flax or chia seeds, olives. To make an impressive portion of vegetables, choose baked or grilled eggplants and zucchini, sweet pepper, lightly boiled Brussels sprouts, steamed broccoli and cauliflower, baked pumpkin with peel, green beans or asparagus. If you prefer fresh crunchy vegetables, you can add cucumber, tomatoes, bell peppers, carrots, kohlrabi and all types of radishes and radishes, any sprouts and sprouted grains, dark green leaves (arugula, spinach, chard, pak choi), lettuce (iceberg , romaine, chicory), fennel.

An equally important ingredient is the dressing. The dish should contain all the tastes: salty, sweet, sour, spicy and even a little bitter (herbs do an excellent job of this). Basic olive oil, lemon juice and a little salt – ideal option, but experiments with apple or wine vinegar, honey, mustard, Tabasco, and spices like dry garlic or ground cumin are also welcome.

Morning bowl

1 cup frozen strawberries or raspberries

½ cup coconut milk

2-3 tbsp. granola

flax or chia seeds

for topping: chopped fruits, berries, coconut, almonds or hazelnuts, pumpkin seeds

Divine Bowl

½ cup pre-cooked quinoa

½ avocado

kale or spinach

tahini, soy sauce or any other acceptable

Place quinoa in a semi-deep bowl and season with lemon juice. Chop cabbage or dark lettuce leaves and radish, cucumber and avocado. Season with tahini and sprinkle with sesame seeds.

All ingredients are optional, and instead of a lighter breakfast option, the bowl can include baked potatoes in their skins, boiled Brussels sprouts or cauliflower, and baked tofu.

New buckwheat bowl

1 cup buckwheat

sesame oil

purple cabbage

2 tbsp. soy sauce

350g green beans, edamame beans or baby peas in pods

1 avocado

1 carrot

1 cm fresh ginger root

white wine vinegar

½ tsp. sugar or any sweetener of your choice

1 tsp sesame or flax seeds

Boil the buckwheat. At this time, thinly slice the cabbage, season it with soy sauce, mash a little and let stand for 10 minutes. Boil the peas or beans for 2 minutes, throwing them into boiling water (or simmer for 2 minutes in butter in the pan) to keep them crispy. Thinly slice the carrots and dice the avocado. For dressing, mix sesame oil, chopped ginger, sugar and 1 tbsp. Wine vinegar. Lay out all the ingredients and season. Sprinkle with sesame or flax.

Super Bowl

green lentils

1 avocado

pine nuts

green asparagus (seasonal, substitute with radishes, kohlrabi or baby peas)

mix salad of 3-4 types of greens (light, dark green and aromatic herbs like tarragon and cilantro)

champignon or oyster mushrooms

olive oil

fresh or dried rosemary

Make lemon-olive dressing. Mix 8-9 tbsp. oil with the juice of a small lemon, season with salt and mix thoroughly. You can prepare a larger volume in a small jar and leave it in the refrigerator; the dressing will be stored for several days. Boil the lentils ahead of time, ready to drizzle with the dressing. Quickly simmer the asparagus in a frying pan in olive oil, set aside and fry the mushrooms with rosemary in a still hot frying pan for 2 minutes. Place lentils in a deep plate, sprinkle with your favorite spice (cinnamon, chili, cumin, paprika), top with mixed salad, avocado, and pour olive-lemon dressing on top. Next to it are hummus and mushrooms. Sprinkle pine nuts. For dinner, you can add baked sweet potatoes or grilled chicken to your bowl. For breakfast - poached eggs.

It's even easier with sweet bowls. They are the perfect breakfast. Sweet lovers use bananas, dates and other dried fruits. Lovers of brighter and fresher flavors – citruses, berries and tropical fruits. These bowls can replace desserts with added sugar for children. If you have a whole range of superfoods at home like spirulina, goji, coconut chips and cocoa beans, the bowls will tolerate any decoration, and the increased nutritional value will only be a plus. Fresh or dry ginger, cinnamon, cardamom, a pinch of chili, fresh herbs like mint or thyme in a bowl will help speed up your metabolism.

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Bowls became popular all over the world about five years ago. But lately, we have been talking about bowl recipes more and more often. A bowl (translated from English as “bowl”) is a small cup or bowl that combines several textures and flavors. In the East, bowls have long gained popularity and are considered a trend in healthy eating. “Buddha Bowl” is the name they have there. This is connected with the legend of Buddha, who, according to it, ate after long hours of meditation from a small special bowl. The food that Buddha took was as simple as possible and in small quantities. This is the rule for preparing bowls. One small portion of food should combine 5 tastes: bitter, sweet, salty, sour and starchy.

Bowl salads - healthy and very delicious product. One plate combines several products with different tastes, but complementing each other perfectly. Most often, these bowl salads include: greens, cereals, vegetables, healthy meat and fish, seeds, nuts, avocado, vegetables, as well as healthy sauces.

Sometimes, after lunch or dinner, you still have the desire to eat something else. More often you want something sweet, sometimes something sour or salty. The fact is that a portion of homogeneous food does not satisfy our needs. But when five tastes are found in one plate, a person is full and no longer wants any additives. Therefore, it is easier and easier to get enough of this salad without feeling heaviness in the stomach or a feeling of oversaturation. We have collected for you 5 options for delicious bowl salads that you can prepare for yourself and your loved ones. These salads fit perfectly into your diet.

Pearl barley salad with chicken

Ingredients:

• chicken breast 1 pc.
• vegetable oil
• oyster sauce
• pearl barley 200 g.
• celery root 100 g.
• chili 1/2 pcs.
• pomegranate 1 pc.
• carrots 1 pc.
• onions 1 pc.
• nutmeg
• salt, pepper
• olive oil 4 tbsp. l.

Cooking method: Marinate the chicken in a small amount of oyster sauce. Then fry the breast until tender in a small amount of vegetable oil. Boil the cereal in water with a pinch of nutmeg. Fry onion and celery root, grated carrots, and chili rings in olive oil. Season the vegetables with salt and pepper. Mix pearl barley and vegetables, add pomegranate seeds and chopped herbs. Place the salad in a bowl and place the sliced ​​chicken next to it.

Potato and orange salad with nuts

Ingredients:

• oranges 5 pcs.
• small potatoes 0.5 kg.
• salt, pepper
• vegetable oil
• green apple 1 pc.
• sweet red onion 1 pc.
• raisins 1 tbsp. l.
• pistachios 1 tbsp. l.
• cilantro 2 sprigs
• olive oil 4 tbsp. l.
• lemon juice
• celery stalk 1 pc.

Cooking method: Peel the oranges. Clean the slices from films and remove the seeds. Collect and save the juice released. Peel the onion and cut into thin rings, the apple into slices. Wash small potatoes well with a brush, place on a towel and dry. Cut small potatoes in half without peeling and sprinkle with salt and pepper. Heat the vegetable oil in a frying pan, add the potato halves and fry until tender. Place on a paper towel to drain the oil. Prepare salad dressing. Olive oil, lemon juice and 1 tbsp. l. Combine orange juice in a small container and beat with a whisk or fork. Then season to taste with salt and pepper and beat again. Place the prepared dressing in the refrigerator for 30 minutes. Combine oranges, onions and apples. Pour over the dressing and stir. Wash the cilantro and raisins and dry. Finely chop the greens. Chop the nuts. Before serving, add greens, raisins and nuts to a bowl and stir. Place warm potatoes nearby.

Salmon bowl salad with dates

Ingredients:

• salad mix 125 g.
• dates 8 pcs.
• lightly salted salmon 150 g.
• blue cheese
• walnuts 7 pcs.
• boiled quail eggs 5 pcs.

for the sauce:

• vegetable oil 5 tbsp. l.
• balsamic vinegar 2 tbsp. l.
• honey 1 tsp.
• mustard 1/2 tsp.
• sesame 1 tbsp. l.

Cooking method: To prepare the sauce, combine all ingredients and mix gently. Chop the dates. Cut the fish into slices, chop the nuts. Peel the eggs, cut in half. Cut the cheese into small cubes. Place all the ingredients one by one on a plate, pour over the sauce and serve.

Vitamin salad bowl

Ingredients:

• green onion 1 feather
• brown sugar 2 tsp.
• lemon juice 1 tbsp. l.
• garlic 1 clove
• Dijon mustard 2 tsp.
• vinegar 1 tbsp. l.
• olive oil 100 ml.
• salt, pepper
• smoked trout 320 g.
• salad mix 2 packs
• radishes 2 bunches
• watercress 1 handful

Cooking method: To prepare the dressing, chop the green onions very finely. Mix sugar and lemon juice. Peel the garlic and pass through a press. Add vinegar and mustard, stir. Pour in vegetable oil in a thin stream and beat until smooth. Salt and pepper. Add green onions. Place the dressing in the refrigerator. Using tweezers, remove all the thin bones from the trout. Divide the pulp into four parts. Wash the radishes, dry them and cut them into quarters. Wash and dry the salads. Mix with radishes and divide into serving bowls. Place trout pieces on top. Rinse the watercress and shake off the water. Sprinkle the dish with watercress and pour over mustard dressing.

Warm lentil bowl salad with pepper and ricotta

Ingredients:

• lentils 300 g.
• bell pepper 3 pcs.
• ricotta 150 g.
• shallot 1 pc.
• garlic 2 pcs.
• water 1 1l.
• white dry wine 50 ml.
• cold-smoked chicken breast 100 g.
• green onions 4 feathers
• olive oil 5 tbsp. l.
• salt, pepper

Cooking method: Soak the lentils in cold water for 30 minutes. Place the peppers on a greased baking sheet and bake in the oven for 20 minutes at 220 degrees. Then cool, carefully remove the skin and chop coarsely. Onions and finely chop the garlic. Chicken breast cut into thin slices. Heat oil in a frying pan, add onion and garlic, add lentils and wine. After a minute, pour in water, reduce heat and simmer until fully cooked, about 40 minutes, stirring occasionally. Salt and pepper to taste. Place the lentils in small bowls, place pieces of pepper and chicken next to them. Top with ricotta and finely chopped green onions.

Where did the bowls come from?

It all started from bloggers on Instagram. To make the pictures look more attractive, they began photographing food in deep, round plates - bowls.

Instagrammers put all the ingredients in a bowl without stirring, or created a kind of “pattern” from chopped fruits and vegetables. By the way, bloggers made different figures from them. This is how they created beautiful picture for your profile. Subsequently, due to the type of plate, such dishes began to be called bowls.

And not everything is so simple: the contents of the plate should not only be beautiful, but also healthy and nutritious. That is why bowl is a dish that balances all the components necessary for an active lifestyle. It contains carbohydrates, natural vitamins and protein.

Bowls immediately became part of the menu for residents of big cities. In the USA and Western Europe, in Ukraine they began to appear only recently.

Three reasons to eat bowls

The main advantage of the bowl is that it contains fresh fruits with cereals or vegetables with cereals or meat. If you combine the ingredients correctly, the dish will be nutritious and maximally beneficial for the body and will help control weight.

No less advantageous is that you can take such foods with you. Food to go is becoming increasingly popular, because it significantly saves time on breakfast or lunch, which is already scarce. They will be especially convenient for business and active residents of megacities.

After all, bowls look very attractive, so eating such dishes is much more enjoyable. And there will be something to brag about on social networks.

After that, add milk or coconut water and mix gently by hand or again with a blender, it doesn’t matter. Add a teaspoon of flax and two teaspoons coconut flakes and mix.

Pour the resulting “smoothie” into a deep plate, lay berries on top in rows and sprinkle with coconut and other seeds.

Such a bowl will replace boring oatmeal and toast and saturate the body with the necessary vitamins.

Dinner

Bowl with chicken in soy sauce with bulgur

Cooking time: 30 minutes

What is needed for this:

• 1/2 cup bulgur
• Salt to taste

To cook meat:

• One large chicken fillet
• 1 tbsp. l. olive oil
• 1/3 cup soy sauce
• Peppercorns
• 1 clove garlic, chopped or dried ground garlic
• 200 g cherry tomato
• 100 g olives or black olives (optional)
• 50 g feta cheese
• 1/2 bunch of parsley

How to cook:

Chicken fillet: First you need to marinate the meat, so we wash the meat and put it in a deep bowl. Pour soy sauce here, sprinkle with garlic and pepper. In this case, salt is not needed, because soy sauce is already salty.

Mix all this and leave for 15-30 minutes so that the fillet absorbs the sauce.

At this time, heat the frying pan and add a little oil. Place the fillet in a frying pan and turn on high heat so that the meat is cooked on both sides. Here you need to be careful not to overcook it.

Read also: Corn soup and baked potato salad. Four delicious recipes for this post

If you are afraid that the outside of the fillet will be fried but the inside will remain raw, I advise you to cut it into several pieces and fry on all sides. Next, leave to fry over low heat for about 10 minutes, covering with a lid. This way it will cook inside too.

Bulgur, tomatoes and feta cheese: Cooking bulgur is extremely simple. Let's fall asleep required quantity cereals into a saucepan, add water and cook over medium heat until the cereals become soft.

Also cut the feta cheese into small cubes and cut 4-5 cherry tomatoes in half. You can also add olives.

Place the prepared bulgur, chicken fillet, tomatoes and cheese (olives - optional) separately on a plate without stirring. Decorate with greenery on top.

Dinner

Vegan bowl with couscous and pesto

Cooking time: 35 minutes

What is needed for this:

• 1/2 cup couscous
• 1 cup chopped mushrooms
• 1 tbsp. olive oil
• 1 bunch of spinach

For the pesto sauce:

• 1/2 cup raw cashews
• ¼ glass of water
• 2 cups parsley
• 2 cloves garlic
• 2 tablespoons lemon juice
• 1/4 teaspoon salt
• pepper to taste

How to cook:

Pesto sauce: Place the cashews in a saucepan and add enough water to cover the nuts. We leave them for 30 - 60 minutes.

When the nuts are partially soaked, pour them into a deep bowl, add chopped garlic and parsley and grind with a blender. Squeeze here lemon juice(2 tablespoons), sprinkle with salt and pepper and mix again.

Cover the resulting mass and put it in the refrigerator.

Couscous, mushrooms and spinach: Heat the frying pan and pour in the chopped champignons - about 5-6 pieces. Sprinkle the mushrooms with salt and pepper and fry for about 7-10 minutes over medium heat. We transfer the cooked mushrooms to a separate plate, and put the spinach in the frying pan.

Before doing this, it should be cut into fairly large pieces. Next, add salt and pepper and simmer for about 5 minutes.