
Alexandra Venkova
Healthy Sundays - Buddha Bowl - 3 Ways
Starting the year right. This Sunday, I decided to share with you three yummy buddha bowls that have been on my mind and in my belly. Packed with nutrients, full of flavour and so facile to make, if you have the right ingredients.
In full honesty, I did assemble those beauties through a restaurant here in JB, from which I often order my lunches. I've shared the place in a previous post. Friends & Fig offers the option for customers to build their own bowls, choosing from a rich selection of ingredients. Before you say that this is a bit of a cheat though, let me excuse myself and my lack of oven, which often makes my life difficult when it comes to cooking. Friends and Fig offers roasted or grilled veggies in their menu, so decided to take this as an opportunity for me to propose some food combos you might want to try yourself.
Oh and one more thing, keep in mind that Buddha bowls are usually vegan or vegetarian. The three options listed below surely are too, however if you miss your favourite meaty source of protein, feel free to swap some of the ingredients, or simply add it to your preferred choice of bowl.
ΠΠ°ΠΏΠΎΡΠ²Π°ΠΌΠ΅ Π³ΠΎΠ΄ΠΈΠ½Π°ΡΠ° ΠΏΠΎΠ΄ΠΎΠ±Π°Π²Π°ΡΠΎ! Π’Π°Π·ΠΈ Π½Π΅Π΄Π΅Π»Ρ ΡΠ΅ΡΠΈΡ Π΄Π° ΡΠΏΠΎΠ΄Π΅Π»Ρ Ρ Π²Π°Ρ ΡΡΠΈ Π²ΠΊΡΡΠ½ΠΈ 'ΠΡΠ΄Π° ΠΊΡΠΏΠΈΡΠΊΠΈ', ΠΊΠΎΠΈΡΠΎ ΠΌΠΈ ΡΠ΅ Π²ΡΡΡΡΡ Π² ΡΠΌΠ°, Π° ΠΈ Π² ΠΊΠΎΡΠ΅ΠΌΠ° ΠΎΡ Π΄ΠΎΡΡΠ° Π²ΡΠ΅ΠΌΠ΅ Π½Π°ΡΠ°ΠΌ. ΠΡΠ»Π½ΠΈ Ρ ΠΏΠΎΠ»Π΅Π·Π½ΠΈ ΡΡΡΡΠ°Π²ΠΊΠΈ ΠΈ Ρ ΡΠ°Π½ΠΈΡΠ΅Π»Π½ΠΈ Π²Π΅ΡΠ΅ΡΡΠ²Π°, ΠΈΠ·Π½Π΅Π½Π°Π΄Π²Π°ΡΠΎ Π²ΠΊΡΡΠ½ΠΈ ΠΈ Π΅Π»Π΅ΠΌΠ΅Π½ΡΠ°ΡΠ½ΠΈ Π·Π° ΠΏΡΠΈΠ³ΠΎΡΠ²ΡΠ½Π΅, ΡΡΠΈΠ³Π° Π΄Π° ΠΈΠΌΠ°ΡΠ΅ ΠΏΠΎΠ΄ ΡΡΠΊΠ° ΠΏΡΠ°Π²ΠΈΠ»Π½ΠΈΡΠ΅ ΠΈΠ½Π³ΡΠ΅Π΄ΠΈΠ΅Π½ΡΠΈ.
ΠΠΈΠ½ΡΡΠΊΠ° ΠΎΡΠΊΡΠΎΠ²Π΅Π½ΠΈΠ΅ ΠΏΡΠ΅Π΄ΠΈ Π΄Π° Π·Π°ΠΏΠΎΡΠ½Π΅ΠΌ, ΡΠ΅Π·ΠΈ ΡΠ°ΠΊΠ° ΡΠΎΡΠΎΠ³Π΅Π½ΠΈΡΠ½ΠΈ 'ΠΊΡΠΏΠΈΡΠΊΠΈ' ΡΡΠ·Π΄Π°Π΄ΠΎΡ Ρ ΠΏΠΎΠΌΠΎΡΡΠ° Π½Π° ΡΠ΅ΡΡΠΎΡΠ°Π½Ρ ΡΡΠΊ Π² JB, ΠΎΡ ΠΊΠΎΠΉΡΠΎ ΡΠ΅ΡΡΠΎ ΡΠΈ ΠΏΠΎΡΡΡΠ²Π°ΠΌ ΠΎΠ±ΡΠ΄. Π‘ΠΏΠΎΠ΄Π΅Π»ΠΈΡ ΠΌΡΡΡΠΎΡΠΎ Π² Π΅Π΄ΠΈΠ½ ΠΎΡ ΠΏΡΠ΅Π΄ΠΈΡΠ½ΠΈΡΠ΅ ΡΠΈ ΠΏΠΎΡΡΠΎΠ²Π΅. Friends & Fig ΠΏΡΠ΅Π΄Π»Π°Π³Π°, ΠΏΡΠΈ ΠΏΠΎΡΡΡΠΊΠ°, ΠΎΠΏΡΠΈΡΡΠ° 'Π½Π°ΠΏΡΠ°Π²ΠΈ ΡΠΈ ΡΠ°ΠΌ' ΡΡΡΠΈΠ΅, ΠΊΠ°ΡΠΎ ΠΈΠ·Π±ΠΈΡΠ°ΡΠ΅ ΠΎΡ Π±ΠΎΠ³Π°ΡΠ° ΡΠ΅Π»Π΅ΠΊΡΠΈΡ ΠΎΡ ΠΏΡΠΎΠ΄ΡΠΊΡΠΈ ΠΈ ΠΏΠΎΠ΄ΠΏΡΠ°Π²ΠΊΠΈ. ΠΡΠ΅Π΄ΠΈ Π΄Π° ΠΊΠ°ΠΆΠ΅ΡΠ΅, ΡΠ΅ ΡΠΎΠ²Π° ΡΠΈ Π΅ Π»Π΅ΠΊΠΎ ΠΈΠ·ΠΌΠ°ΠΌΠ°, ΠΏΠΎΠ·Π²ΠΎΠ»Π΅ΡΠ΅ ΠΌΠΈ Π΄Π° ΡΠ΅ ΠΈΠ·Π²ΠΈΠ½Ρ ΠΈ ΡΠΏΠΎΠΌΠ΅Π½Π° Π»ΠΈΠΏΡΠ°ΡΠ° Π½Π° ΡΡΡΠ½Π° Π² Π°ΠΏΠ°ΡΡΠ°ΠΌΠ΅Π½ΡΠ° ΡΠΈ (ΡΡΡΠ½ΠΈΡΠ΅ Π½Π΅ ΡΠ° ΡΠ΅ΡΡΠΎ ΡΡΠ΅ΡΠ°Π½ΠΎ ΡΠ²Π»Π΅Π½ΠΈΠ΅ ΡΡΠΊ Π² ΠΠ°Π»Π°ΠΉΠ·ΠΈΡ, Π²ΠΈΠΆ ΠΎΡΠΈΠ·ΠΎΠ²Π°ΡΠΊΠ° ΠΏΠΎΡΡΠΈ Π²ΡΠ΅ΠΊΠΈ ΠΈΠΌΠ°... Π°Π· ΠΈ Π½Π΅Ρ Π½ΡΠΌΠ°ΠΌ Π΄Π΅...), ΠΊΠΎΠ΅ΡΠΎ ΡΠ΅ΡΡΠΎ Π·Π°ΡΡΡΠ΄Π½ΡΠ²Π° ΠΆΠΈΠ²ΠΎΡΠ° ΠΌΠΈ, ΠΊΠΎΠ³Π°ΡΠΎ ΡΡΠ°Π²Π° Π²ΡΠΏΡΠΎΡ Π·Π° Π³ΠΎΡΠ²Π΅Π½Π΅. Friends and Fig ΠΏΡΠ΅Π΄Π»Π°Π³Π°Ρ Π² ΠΌΠ΅Π½ΡΡΠΎ ΡΠΈ ΠΏΠ΅ΡΠ΅Π½ΠΈ ΠΈΠ»ΠΈ Π³ΡΠΈΠ»ΠΎΠ²Π°Π½ΠΈ Π·Π΅Π»Π΅Π½ΡΡΡΠΈ, ΡΠ°ΠΊΠ° ΡΠ΅ ΡΠ΅ΡΠΈΡ Π΄Π° ΡΠ΅ Π²ΡΠ·ΠΏΠΎΠ»Π·Π²Π°ΠΌ ΠΈ Π΄Π° Π²ΠΈ ΠΏΡΠ΅Π΄Π»ΠΎΠΆΠ° Π½ΡΠΊΠΎΠ»ΠΊΠΎ Π½Π΅ΡΡΠ°Π½Π΄Π°ΡΡΠ½ΠΈ ΠΊΠΎΠΌΠ±ΠΈΠ½Π°ΡΠΈΠΈ, ΠΊΠΎΠΈΡΠΎ Π½Π°Π΄ΡΠ²Π°ΠΌ ΡΠ΅ Π±ΠΈΡ ΡΠ΅ ΠΈΡΠΊΠ°Π»ΠΈ Π΄Π° ΠΎΠΏΠΈΡΠ°ΡΠ΅.
Π, ΠΈ ΠΎΡΠ΅ Π½Π΅ΡΠΎ, ΠΈΠΌΠ°ΠΉΡΠ΅ ΠΏΡΠ΅Π΄Π²ΠΈΠ΄, ΡΠ΅ ΠΡΠ΄Π° ΠΊΡΠΏΠΈΡΠ΅ ΠΎΠ±ΠΈΠΊΠ½ΠΎΠ²Π΅Π½ΠΎ ΡΠ° Π²Π΅Π³Π°Π½ΡΠΊΠΈ ΠΈΠ»ΠΈ Π²Π΅Π³Π΅ΡΠ°ΡΠΈΠ°Π½ΡΠΊΠΈ. Π’ΡΠΈΡΠ΅ ΠΎΠΏΡΠΈΠΈ, ΠΈΠ·Π±ΡΠΎΠ΅Π½ΠΈ ΠΏΠΎ-Π΄ΠΎΠ»Ρ, ΡΠ° ΡΡΡΠΎ, Π½ΠΎ Π°ΠΊΠΎ Π²ΠΈ Π·Π°Π»ΠΈΠΏΡΠ²Π° Π»ΡΠ±ΠΈΠΌΠΈΡ ΠΌΠ΅ΡΠ΅Π½ ΠΈΠ·ΡΠΎΡΠ½ΠΈΠΊ Π½Π° ΠΏΡΠΎΡΠ΅ΠΈΠ½, Π½Π΅ ΡΠ΅ ΠΊΠΎΠ»Π΅Π±Π°ΠΉΡΠ΅ Π΄Π° Π·Π°ΠΌΠ΅Π½ΠΈΡΠ΅ Π½ΡΠΊΠΎΠΈ ΠΎΡ ΡΡΡΡΠ°Π²ΠΊΠΈΡΠ΅ ΠΈΠ»ΠΈ ΠΏΡΠΎΡΡΠΎ Π΄Π° Π³ΠΎ Π΄ΠΎΠ±Π°Π²ΠΈΡΠ΅ ΠΊΡΠΌ ΠΏΡΠ΅Π΄ΠΏΠΎΡΠΈΡΠ°Π½Π°ΡΠ° ΠΎΡ Π²Π°Ρ 'ΠΡΠ΄Π° ΠΊΡΠΏΠΈΡΠΊΠ°'.
Cauli Goodness

Ingredients:
1/2 cup Turmeric Cauliflower Rice (recipe for you)
1/2 cup Steamed Broccoli
2-3 slices Roasted Pumpkin
3-4 slices Grilled Zucchini
1 tbsp. Marinated Mushrooms
1 tbsp. Carrot and cabbage pickle
1 Soft Boiled Egg
Sunflower seeds
Furikake (a Japanese seasoning typically made with toasted sesame seeds, nori, salt, sugar)
*Lotus Chips
*Orange dressing (try this one)
Plate, serve, eat!
ΠΡΠΎΠ΄ΡΠΊΡΠΈ:
1/2 ΡΠ°ΡΠ° ΠΊΠ°ΡΡΠΈΠΎΠ»Π΅Π½ ΠΎΡΠΈΠ· Ρ ΠΊΡΡΠΊΡΠΌΠ° (ΡΠ΅ΡΠ΅ΠΏΡΠ° Π·Π° Π²Π°Ρ)
1/2 ΡΠ°ΡΠ° Π·Π°Π΄ΡΡΠ΅Π½ΠΈ Π±ΡΠΎΠΊΠΎΠ»ΠΈ
2-3 ΡΠ΅Π·Π΅Π½ΡΠ΅ΡΠ° ΠΏΠ΅ΡΠ΅Π½Π° ΡΠΈΠΊΠ²Π°
3-4 ΡΠ΅Π·Π΅Π½ΡΠ΅ΡΠ° ΡΠΈΠΊΠ²ΠΈΡΠΊΠΈ Π½Π° ΡΠΊΠ°ΡΠ°
1 ΡΡΠΏΠ΅Π½Π° Π»ΡΠΆΠΈΡΠ° ΠΌΠ°ΡΠΈΠ½ΠΎΠ²Π°Π½ΠΈ Π³ΡΠ±ΠΈ
1 ΡΡΠΏΠ΅Π½Π° Π»ΡΠΆΠΈΡΠ° ΡΡΡΡΠΈΡ ΠΎΡ ΠΌΠΎΡΠΊΠΎΠ²ΠΈ ΠΈ Π·Π΅Π»Π΅
1 ΡΠΎΡ ΠΊΠΎ ΡΠ²Π°ΡΠ΅Π½ΠΎ ΡΠΉΡΠ΅
Π‘Π»ΡΠ½ΡΠΎΠ³Π»Π΅Π΄ΠΎΠ²ΠΈ ΡΠ΅ΠΌΠΊΠΈ
Π€ΡΡΠΈΠΊΠ°ΠΊΠ΅ (ΡΠΏΠΎΠ½ΡΠΊΠ° ΠΏΠΎΠ΄ΠΏΡΠ°Π²ΠΊΠ°, ΠΎΠ±ΠΈΠΊΠ½ΠΎΠ²Π΅Π½ΠΎ ΠΏΡΠΈΠ³ΠΎΡΠ²Π΅Π½Π° Ρ ΠΏΡΠ΅ΠΏΠ΅ΡΠ΅Π½ΠΈ ΡΡΡΠ°ΠΌ, Π½ΠΎΡΠΈ, ΡΠΎΠ», Π·Π°Ρ Π°Ρ)
* Π§ΠΈΠΏΡ ΠΎΡ Π»ΠΎΡΡΡ (Π°ΠΊΠΎ Π½Π°ΠΌΠ΅ΡΠΈΡΠ΅)
* ΠΠΎΡΡΠΎΠΊΠ°Π»ΠΎΠ² Π΄ΡΠ΅ΡΠΈΠ½Π³ (ΠΎΠΏΠΈΡΠ°ΠΉΡΠ΅ ΡΠΎΠ·ΠΈ)
ΠΠ°ΡΠ΅Π΄Π΅ΡΠ΅ Π² ΠΊΡΠΏΠ°/ΡΠΈΠ½ΠΈΡ, ΡΠ΅ΡΠ²ΠΈΡΠ°ΠΉΡΠ΅!
Mediterranean Falafel Party

Ingredients:
1 cup Mixed Leafy Greens
1/2 Roasted Eggplant
1/ 2 Grilled Zucchini
2 tbsp. Sweetcorn
1 tbsp. Sundried Tomatoes
1/2 cup Cooked Quinoa
Sunflower Seeds
3 Small Falafels
*Sesame Balsamic dressing (easy one here)
Plate, serve, eat!
ΠΠΎΠ΄ΠΏΡΠ°Π²ΠΊΠΈ:
1 ΡΠ°ΡΠ° ΡΠΌΠ΅ΡΠ΅Π½ΠΈ Π»ΠΈΡΡΠ½ΠΈ Π·Π΅Π»Π΅Π½ΡΡΡΠΈ
1/2 ΠΏΠ΅ΡΠ΅Π½ ΠΏΠ°ΡΠ»Π°Π΄ΠΆΠ°Π½
1/2 ΡΠΈΠΊΠ²ΠΈΡΠΊΠΈ Π½Π° ΡΠΊΠ°ΡΠ°
2 Ρ.Π». ΡΠ»Π°Π΄ΠΊΠ° ΡΠ°ΡΠ΅Π²ΠΈΡΠ°
1 ΡΡΠΏΠ΅Π½Π° Π»ΡΠΆΠΈΡΠ° ΡΡΡΠ΅Π½ΠΈ Π΄ΠΎΠΌΠ°ΡΠΈ
1/2 ΡΠ°ΡΠ° Π²Π°ΡΠ΅Π½Π° ΠΊΠΈΠ½ΠΎΠ°
Π‘Π»ΡΠ½ΡΠΎΠ³Π»Π΅Π΄ΠΎΠ²ΠΈ ΡΠ΅ΠΌΠΊΠΈ
3 ΠΌΠ°Π»ΠΊΠΈ ΡΠ°Π»Π°ΡΠ΅Π»Π°
* Π‘ΡΡΠ°ΠΌΠΎΠ² Π±Π°Π»ΡΠ°ΠΌΠΎΠ² Π΄ΡΠ΅ΡΠΈΠ½Π³ (Π»Π΅ΡΠ΅Π½Π° ΡΠ΅ΡΠ΅ΠΏΡΠ° ΡΡΠΊ)
ΠΠ°ΡΠ΅Π΄Π΅ΡΠ΅ Π² ΠΊΡΠΏΠ°/ΡΠΈΠ½ΠΈΡ, ΡΠ΅ΡΠ²ΠΈΡΠ°ΠΉΡΠ΅!
Soba With a Twist

Ingredients:
1/2 cup Buckwheat soba noodles (or gluten free buckwheat spaghetti)
1/2 Avocado
1/2 cup Steamed Broccoli
1/2 cup Canned Chickpeas (don't throw away the liquid/brine just yet)
1/2 Roasted Sweet Potato
1/2 cup Pickled Beetroot
Furikake
Sesame Seeds
*Vegan Mayo dressing (Here is a excellent recipe with the chickpea brine/liquid, also called aquafaba)
Plate, serve, eat!
ΠΡΠΎΠ΄ΡΠΊΡΠΈ:
1/2 ΡΠ°ΡΠ° ΡΠΎΠ±Π° Π½ΡΠ΄ΡΠ»ΠΈ (ΠΈΠ»ΠΈ Π±Π΅Π·Π³Π»ΡΡΠ΅Π½ΠΎΠ²ΠΈ ΡΠΏΠ°Π³Π΅ΡΠΈ ΠΎΡ Π΅Π»Π΄Π°)
1/2 Π°Π²ΠΎΠΊΠ°Π΄ΠΎ
1/2 ΡΠ°ΡΠ° Π·Π°Π΄ΡΡΠ΅Π½ΠΈ Π±ΡΠΎΠΊΠΎΠ»ΠΈ
1/2 ΡΠ°ΡΠ° Π½Π°Ρ ΡΡ Π² ΠΊΠΎΠ½ΡΠ΅ΡΠ²Π° (Π½Π΅ ΠΈΠ·Ρ Π²ΡΡΠ»ΡΠΉΡΠ΅ ΡΠ΅ΡΠ½ΠΎΡΡΡΠ° Π²ΡΠ΅ ΠΎΡΠ΅)
1/2 ΠΏΠ΅ΡΠ΅Π½ ΡΠ»Π°Π΄ΡΠΊ ΠΊΠ°ΡΡΠΎΡ
1/2 ΡΠ°ΡΠ° ΠΌΠ°ΡΠΈΠ½ΠΎΠ²Π°Π½ΠΎ ΡΠ²Π΅ΠΊΠ»ΠΎ
Π€ΡΡΠΈΠΊΠ°ΠΊΠ΅
Π‘ΡΡΠ°ΠΌ
* ΠΠ΅Π³Π°Π½ΡΠΊΠ° ΠΌΠ°ΠΉΠΎΠ½Π΅Π·Π° (ΠΡΠΎ Π΅Π΄Π½Π° ΠΎΡΠ»ΠΈΡΠ½Π° ΡΠ΅ΡΠ΅ΠΏΡΠ°, Ρ ΡΠ΅ΡΠ½ΠΎΡΡΡΠ° ΠΎΡ Π½Π°Ρ ΡΡΠ°, Π½Π°ΡΠ΅ΡΠ΅Π½Π° ΠΎΡΠ΅-Π°ΠΊΡΠ°ΡΠ°Π±Π°)
ΠΠ°ΡΠ΅Π΄Π΅ΡΠ΅ Π² ΠΊΡΠΏΠ°/ΡΠΈΠ½ΠΈΡ, ΡΠ΅ΡΠ²ΠΈΡΠ°ΠΉΡΠ΅!
Healthy, easy and delicious. Would you like to see more of these?