Following the success of the Japanese ramen soup and the Vietnamese pho-bo, piala food is making an appearance 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 trace elements.

The essence of the Buddha bowl is to get the most balanced dish, in terms of nutritional properties, in which there will be proteins, fats, and carbohydrates in one meal. 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 the details of a future edible constructor, and in the morning just put them in a container and take them to work. According to the inspiration and content of your refrigerator, you can change recipes endlessly with conditions:

• attach great importance vegetables
• combine the selected ingredients in a bowl
• make 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, toasted pumpkin slices in autumn, broccoli flowers, avocado slices, etc.)
• lettuce, kale or spinach
• serving of cereals: rice or millet
• legumes or tofu due to vegetable proteins
• nuts or seeds such as sesame, flax or poppy seeds for topping
• sauce: classic sauce 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, the preparation of which will take no more than 20 minutes, but in the end you will get a very satisfying and healthy dish interesting in taste. ​

Ingredients:

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

Boil the cereals. Fry the tofu big fire with addition olive oil until golden. Reduce the heat, add a spoonful of honey and soy sauce, mix thoroughly. In another pan, fry coarsely chopped vegetables and mushrooms. All products are ready, it remains only to put them in a 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 liking.

As for the amount, remember that proteins should be about a third of the bowl. The remaining two-thirds will be occupied by vegetables and herbs at will. Among other things, the Buddha bowl looks very aesthetic, thanks to its combination of fresh ingredients in all colors. In this way, you limit portions and eat a balanced meal without breaking your head too much.

1. Preheat oven to 190 degrees. Prepare parchment or baking paper.
2. Toast the pumpkin seeds in a large skillet over medium heat 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. Make the pesto: Combine the kale, toasted pumpkin seeds, garlic, lemon, and salt in a blender. Do this at low speed, gradually adding ⅓ cup of olive oil. Increase the speed until the pesto is smooth. Add a couple of teaspoons of olive oil or water if needed.
5. In the pan where the pumpkin seeds were, put the frozen peas and fry it for 1-2 minutes, stirring occasionally. Add a small amount of water if necessary.
6. Once the peas are hot, add the sweet potato noodles and half the cooked pesto. Add sauce until the noodles are well coated.
7. Serve on plates and try it soon.

Bowls modestly broke into the menu of establishments and home kitchens. Complicated, varied in flavors, they are the perfect meal for one dish. A constructor that will help you improve and diversify your diet in a matter of days. Bowls help to adhere to all dietary norms and eat the recommended portions of vegetables and herbs, fruits and berries. best recipes shares Anastasia Goloborodko.

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

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

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

Another important ingredient is dressing. The dish should contain all tastes: salty, sweet, sour, spicy and even slightly bitter (herbs do a great job of this). Base olive oil, lemon juice and a little salt - perfect option, but experiments with apple or wine vinegar, honey, mustard, tabasco, 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 fruit, berries, coconut, almonds or hazelnuts, pumpkin seeds

divine bowl

½ cup precooked quinoa

½ avocado

kale or spinach

tahina, soy sauce or any other acceptable

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

All ingredients are optional, and instead of a lighter breakfast option, bowls can include baked potatoes, boiled Brussels sprouts or cauliflower, and baked tofu.

New buckwheat bowl

1 cup buckwheat

Sesame oil

purple cabbage

2 tbsp soy sauce

350 g green beans, edamame beans or young 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 buckwheat. At this time, finely chop the cabbage, season it with soy sauce, mash a little and let stand for 10 minutes. Boil peas or beans for 2 minutes by dropping into boiling water (or simmer for 2 minutes in butter in a frying pan) to keep them crispy. Thinly slice the carrots, dice the avocado. Mix sesame oil, chopped ginger, sugar and 1 tbsp for dressing. Wine vinegar. Lay out all the ingredients and season. Sprinkle with sesame seeds or flax.

super bowl

green lentils

1 avocado

Pine nuts

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

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

champignons or oyster mushrooms

olive oil

fresh or dry 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 keep for several days. Boil lentils ahead of time, ready to drizzle with dressing. In a frying pan with olive oil, quickly sauté the asparagus, set aside and fry the mushrooms with rosemary in the still hot frying pan for 2 minutes. Put lentils in a deep plate, sprinkle it with your favorite spice (cinnamon, chili, cumin, paprika), put a mix of salad, avocado on top, pour olive-lemon dressing. Nearby - hummus and mushrooms. To sprinkle pine nuts. For dinner, baked sweet potato or grilled chicken can be added to the bowl. Breakfast is poached eggs.

With sweet bowls it's even easier. They are the perfect breakfast. Sweet lovers use bananas, dates and other dried fruits. Lovers of brighter and fresher flavors are citruses, berries and tropical fruits. Such bowls can replace desserts with added sugar for children. If you have a whole array of superfoods like spirulina, goji, coconut chips, and cocoa beans at home, 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 boost your metabolism.

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Bowls became popular around the world about five years ago. But lately we have been talking more and more about bowl recipes. A bowl (translated from English - "bowl") is a small bowl or bowl that combines several textures and tastes. In the East, bowls have long gained their popularity and are considered a trend in healthy eating. "Buddha Bowl" is the name they bear there. This is due to the legend of the Buddha, who, according to her, ate after long hours of meditation from a small special bowl. The food that the Buddha took was as simple as possible and in small quantities. This is the rule for making 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 perfectly complementing each other. Most often, such bowl salads include: greens, cereals, vegetables, healthy meat and fish seeds, nuts, avocados, vegetables, as well as healthy sauces.

Sometimes, after lunch or dinner, there is a desire to eat something else. More often I want sweet, sometimes sour or salty. The fact is that a portion of homogeneous food does not satisfy our needs. But when five tastes meet in one plate, a person is full and he no longer wants any supplement. Therefore, it is easier and easier to get enough of such a salad and at the same time not feel heaviness in the stomach and feelings of oversaturation. We have collected for you 5 options for delicious bowl salads that you can cook for yourself and your loved ones. Such salads fit perfectly into the 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 pc.
• pomegranate 1 pc.
• carrot 1 pc.
• onion 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 groats in water with a pinch of nutmeg. In olive oil, fry chopped onion and celery root, grated carrots, chili rings. Salt and pepper the vegetables. Mix barley and vegetables, add pomegranate seeds and chopped greens. Put the salad in a bowl, lay the chopped chicken slices next to it.

Salad of potatoes and oranges 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 oranges. Peel the slices from the films, select the bones. The juice that stands out at the same time is collected and stored. Peel and cut the onion into thin rings, apple into slices. Wash small potatoes well with a brush, put on a towel, dry. Small potatoes, without peeling, cut in half and sprinkle with salt and pepper. Heat the vegetable oil in a frying pan, put the potato halves and fry until tender. Place on paper towel to drain 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. Put the finished dressing in the refrigerator for 30 minutes. Combine oranges, onions and apples. Pour dressing over, mix. Wash cilantro and raisins, pat dry. Finely chop the greens. Chop nuts. Before serving, add greens, raisins and nuts to a bowl, mix. Place warm potatoes next to it.

Bowl salmon salad with dates

Ingredients:

• salad mix 125 g.
• dates 8 pcs.
• slightly salted salmon 150 g.
• blue cheese
• walnuts 7 pcs.
• quail boiled 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 the ingredients and mix gently. Cut dates. Cut the fish into slices, chop the nuts. Peel eggs, cut in half. Cheese cut into small cubes. Put all the ingredients alternately in a plate, pour over the sauce and serve.

Vitamin Bowl Salad

Ingredients:

• green onion 1 pen
• 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
• radish 2 bunches
• watercress 1 handful

Cooking method: To prepare the dressing, chop the green onion very finely. Mix sugar and lemon juice. Peel the garlic and pass through a press. Add vinegar and mustard, mix. 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 thin bones from the trout. Divide the pulp into four parts. Wash the radishes, pat dry and cut into quarters. Wash and dry salads. Mix with radishes and arrange on serving plates. Lay trout pieces on top. Rinse the watercress, shake off the water. Sprinkle the dish with watercress and drizzle with mustard dressing.

Warm lentil bowl salad with peppers 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 onion 4 feathers
• olive oil 5 tbsp. l.
• salt pepper

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

Where did bowls come from?

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

Instagrammers put all the ingredients in a dish without stirring, or they created a kind of “pattern” from chopped fruits and vegetables. By the way, bloggers made different figures out of 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 be not only beautiful, but also healthy and nutritious. That is why a bowl is a dish in which all the components necessary for an active lifestyle are balanced. It contains carbohydrates, natural vitamins and protein.

Bowls immediately became part of the menu of residents of megacities. 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 most beneficial for the body and help control weight.

Another advantage is that you can take such dishes with you. Eating to go is becoming more and more popular, as it saves a lot of time for 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 pleasant. And there will be something to brag about in social networks.

After that, pour milk or coconut water and gently mix by hand or again with a blender, it does not matter. We fall asleep a teaspoon of flax and two teaspoons coconut flakes and mix.

The resulting "smoothie" is poured into a deep plate, laid out in rows of berries on top and sprinkled with coconut and other seeds.

Such a bowl will replace the fed-up 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

For cooking meat:

• One large chicken fillet
• 1 st. l. olive oil
• 1/3 cup soy sauce
• peppercorns
• 1 chopped garlic clove or dried minced garlic
• 200 g cherry tomato
• 100 g olives or olives (optional)
• 50 g feta cheese
• 1/2 bunch 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. Salt in this case 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 pan, add a little oil. We spread the fillet in a pan, turn on a strong fire so that the meat is fried on both sides. Here you need to watch that it does not overcook.

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

If you are afraid that the outside of the fillet will be fried, but inside it 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 10 minutes, covered with a lid. This is how it cooks inside.

Bulgur, tomatoes and feta cheese: Boiling bulgur is extremely easy. falling asleep right amount cereals in 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.

Ready bulgur, chicken fillet, tomatoes and cheese (olives - optional) are laid out 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 champignons
• 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 garlic cloves
• 2 tablespoons lemon juice
• 1/4 teaspoon salt
• pepper to taste

How to cook:

Pesto sauce: Pour the cashews into a saucepan and fill with water so that it covers 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 chop with a blender. We squeeze here lemon juice(2 tablespoons), sprinkle with salt and pepper and mix again.

We cover the resulting mass and put it in the refrigerator.

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

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