How to make the perfect Buddha Bowl
I had the pleasure of presenting at the Salt Lake Home Show this weekend, not only once, but twice. I choose to share some of my new healthy recipes, which I was hired to create and make for Core 7 Fitness. It’s called Core 7 Fuel. Stay tuned for the release of their new e-cookbook, featuring some of my recipes….. over 200 total. Healthy, yummy, food that your entire family will love. Making favorite recipes healthier is my goal. High protein, clean carbs, good fats and lots of vegetables. Satisfying good food. Is your mouth watering yet?
Buddha bowls are hearty, filling dishes made of various greens, raw or roasted veggies, beans and a healthy grain like quinoa or brown rice. By adding things like nuts, seeds and dressings for added texture and flavor.
The recipe can be made as a single serving or up to as many servings as you’d like. For a single serving: 1 cup greens, ½ cup grains, 1 cup vegetables, 4 oz. protein, 1-2 tbsp. healthy fats, drizzle with dressing of your choice.
Base: Grain or greens. Quinoa, Farro, Swiss Chard, Spinach, Kale, Brown Rice, Whole wheat couscous.
Toppings: Lots of vegetables, i.e. broccoli, brussel sprouts, cucumber, carrots, celery, cauliflower, sweet potatoes, beets, mushrooms, onions, corn, peppers, zucchini, tomatoes, asparagus, cauliflower. Raw or roasted veggies are best.
Protein: Chicken breasts, ground beef or turkey, chickpeas, black beans, tofu, fried or poached egg.
Healthy Fat: Nuts, seeds, avocados.
Sauce: Sriracha, ranch dressing, hummus, Balsamic vinegar, or tahini or your favorite dressing. Small amounts here.
1.25 lbs. lean ground turkey
1 small sweet onion, diced
1 tbsp. olive oil
Salt and pepper to taste
½ tsp. yellow curry powder
1 tsp. smoked paprika
1 tsp. garlic powder
1 ½ tsp. cardamom
½ cup crushed tomatoes
1 tsp. dried basil
Saute the onion until translucent and brown turkey meat. Season with spices and salt and pepper. Add tomato sauce and sauté for 5-10 minutes. Set aside.
Kale and spinach greens
Onions, green or red
Feta cheese (optional)
Sauce: ½ cup lemon juice, 1/3 cup olive oil, Salt and pepper to taste. Shake in a sealed jar and pour over the bowl before serving.
Diced chicken breast, seasoned with1 cup Salsa, 1 tsp. cumin, salt and pepper
Roasted sweet corn
Black beans (rinsed and drained)
Salsa or pico de gallo
Quinoa or brown rice
Spinach or kale
(Sorry for the bright photos. Husband took them quickly before my home show guests quickly devoured them. Do delicious!
Happy Dinner making! XO
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