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  • 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.

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Π—Π°ΠΏΠΎΡ‡Π²Π°ΠΌΠ΅ Π³ΠΎΠ΄ΠΈΠ½Π°Ρ‚Π° ΠΏΠΎΠ΄ΠΎΠ±Π°Π²Π°Ρ‰ΠΎ! Π’Π°Π·ΠΈ нСдСля Ρ€Π΅ΡˆΠΈΡ… Π΄Π° сподСля с вас Ρ‚Ρ€ΠΈ вкусни 'Π‘ΡƒΠ΄Π° ΠΊΡƒΠΏΠΈΡ‡ΠΊΠΈ', ΠΊΠΎΠΈΡ‚ΠΎ ΠΌΠΈ сС Π²ΡŠΡ€Ρ‚ΡΡ‚ Π² ΡƒΠΌΠ°, Π° ΠΈ Π² ΠΊΠΎΡ€Π΅ΠΌΠ° ΠΎΡ‚ доста Π²Ρ€Π΅ΠΌΠ΅ насам. Пълни с ΠΏΠΎΠ»Π΅Π·Π½ΠΈ ΡΡŠΡΡ‚Π°Π²ΠΊΠΈ ΠΈ Ρ…Ρ€Π°Π½ΠΈΡ‚Π΅Π»Π½ΠΈ вСщСства, ΠΈΠ·Π½Π΅Π½Π°Π΄Π²Π°Ρ‰ΠΎ вкусни ΠΈ Π΅Π»Π΅ΠΌΠ΅Π½Ρ‚Π°Ρ€Π½ΠΈ Π·Π° приготвянС, стига Π΄Π° ΠΈΠΌΠ°Ρ‚Π΅ ΠΏΠΎΠ΄ Ρ€ΡŠΠΊΠ° ΠΏΡ€Π°Π²ΠΈΠ»Π½ΠΈΡ‚Π΅ ΠΈΠ½Π³Ρ€Π΅Π΄ΠΈΠ΅Π½Ρ‚ΠΈ.


ΠœΠΈΠ½ΡƒΡ‚ΠΊΠ° ΠΎΡ‚ΠΊΡ€ΠΎΠ²Π΅Π½ΠΈΠ΅ ΠΏΡ€Π΅Π΄ΠΈ Π΄Π° Π·Π°ΠΏΠΎΡ‡Π½Π΅ΠΌ, Ρ‚Π΅Π·ΠΈ Ρ‚Π°ΠΊΠ° Ρ„ΠΎΡ‚ΠΎΠ³Π΅Π½ΠΈΡ‡Π½ΠΈ 'ΠΊΡƒΠΏΠΈΡ‡ΠΊΠΈ' ΡΡŠΠ·Π΄Π°Π΄ΠΎΡ… с ΠΏΠΎΠΌΠΎΡ‰Ρ‚Π° Π½Π° рСсторант Ρ‚ΡƒΠΊ Π² JB, ΠΎΡ‚ ΠΊΠΎΠΉΡ‚ΠΎ чСсто си ΠΏΠΎΡ€ΡŠΡ‡Π²Π°ΠΌ обяд. Π‘ΠΏΠΎΠ΄Π΅Π»ΠΈΡ… мястото Π² Π΅Π΄ΠΈΠ½ ΠΎΡ‚ ΠΏΡ€Π΅Π΄ΠΈΡˆΠ½ΠΈΡ‚Π΅ си постовС. Friends & Fig ΠΏΡ€Π΅Π΄Π»Π°Π³Π°, ΠΏΡ€ΠΈ ΠΏΠΎΡ€ΡŠΡ‡ΠΊΠ°, опцията 'Π½Π°ΠΏΡ€Π°Π²ΠΈ си сам' ястиС, ΠΊΠ°Ρ‚ΠΎ ΠΈΠ·Π±ΠΈΡ€Π°Ρ‚Π΅ ΠΎΡ‚ Π±ΠΎΠ³Π°Ρ‚Π° сСлСкция ΠΎΡ‚ ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚ΠΈ ΠΈ ΠΏΠΎΠ΄ΠΏΡ€Π°Π²ΠΊΠΈ. ΠŸΡ€Π΅Π΄ΠΈ Π΄Π° ΠΊΠ°ΠΆΠ΅Ρ‚Π΅, Ρ‡Π΅ Ρ‚ΠΎΠ²Π° си Π΅ Π»Π΅ΠΊΠΎ ΠΈΠ·ΠΌΠ°ΠΌΠ°, ΠΏΠΎΠ·Π²ΠΎΠ»Π΅Ρ‚Π΅ ΠΌΠΈ Π΄Π° сС извиня ΠΈ спомСна липсата Π½Π° Ρ„ΡƒΡ€Π½Π° Π² Π°ΠΏΠ°Ρ€Ρ‚Π°ΠΌΠ΅Π½Ρ‚Π° си (Ρ„ΡƒΡ€Π½ΠΈΡ‚Π΅ Π½Π΅ са чСсто срСщано явлСниС Ρ‚ΡƒΠΊ Π² Малайзия, Π²ΠΈΠΆ ΠΎΡ€ΠΈΠ·ΠΎΠ²Π°Ρ€ΠΊΠ° ΠΏΠΎΡ‡Ρ‚ΠΈ всСки ΠΈΠΌΠ°... Π°Π· ΠΈ нСя нямам Π΄Π΅...), ΠΊΠΎΠ΅Ρ‚ΠΎ чСсто затруднява ΠΆΠΈΠ²ΠΎΡ‚Π° ΠΌΠΈ, ΠΊΠΎΠ³Π°Ρ‚ΠΎ става Π²ΡŠΠΏΡ€ΠΎΡ Π·Π° Π³ΠΎΡ‚Π²Π΅Π½Π΅. Friends and Fig ΠΏΡ€Π΅Π΄Π»Π°Π³Π°Ρ‚ Π² ΠΌΠ΅Π½ΡŽΡ‚ΠΎ си ΠΏΠ΅Ρ‡Π΅Π½ΠΈ ΠΈΠ»ΠΈ Π³Ρ€ΠΈΠ»ΠΎΠ²Π°Π½ΠΈ Π·Π΅Π»Π΅Π½Ρ‡ΡƒΡ†ΠΈ, Ρ‚Π°ΠΊΠ° Ρ‡Π΅ Ρ€Π΅ΡˆΠΈΡ… Π΄Π° сС възползвам ΠΈ Π΄Π° Π²ΠΈ ΠΏΡ€Π΅Π΄Π»ΠΎΠΆΠ° няколко нСстандартни ΠΊΠΎΠΌΠ±ΠΈΠ½Π°Ρ†ΠΈΠΈ, ΠΊΠΎΠΈΡ‚ΠΎ надявам сС Π±ΠΈΡ…Ρ‚Π΅ искали Π΄Π° ΠΎΠΏΠΈΡ‚Π°Ρ‚Π΅.


О, ΠΈ ΠΎΡ‰Π΅ Π½Π΅Ρ‰ΠΎ, ΠΈΠΌΠ°ΠΉΡ‚Π΅ ΠΏΡ€Π΅Π΄Π²ΠΈΠ΄, Ρ‡Π΅ Π‘ΡƒΠ΄Π° ΠΊΡƒΠΏΠΈΡ‚Π΅ ΠΎΠ±ΠΈΠΊΠ½ΠΎΠ²Π΅Π½ΠΎ са вСгански ΠΈΠ»ΠΈ вСгСтариански. Π’Ρ€ΠΈΡ‚Π΅ ΠΎΠΏΡ†ΠΈΠΈ, ΠΈΠ·Π±Ρ€ΠΎΠ΅Π½ΠΈ ΠΏΠΎ-Π΄ΠΎΠ»Ρƒ, са ΡΡŠΡ‰ΠΎ, Π½ΠΎ Π°ΠΊΠΎ Π²ΠΈ залипсва любимия мСсСн ΠΈΠ·Ρ‚ΠΎΡ‡Π½ΠΈΠΊ Π½Π° ΠΏΡ€ΠΎΡ‚Π΅ΠΈΠ½, Π½Π΅ сС ΠΊΠΎΠ»Π΅Π±Π°ΠΉΡ‚Π΅ Π΄Π° Π·Π°ΠΌΠ΅Π½ΠΈΡ‚Π΅ някои ΠΎΡ‚ ΡΡŠΡΡ‚Π°Π²ΠΊΠΈΡ‚Π΅ ΠΈΠ»ΠΈ просто Π΄Π° Π³ΠΎ Π΄ΠΎΠ±Π°Π²ΠΈΡ‚Π΅ към ΠΏΡ€Π΅Π΄ΠΏΠΎΡ‡ΠΈΡ‚Π°Π½Π°Ρ‚Π° ΠΎΡ‚ вас 'Π‘ΡƒΠ΄Π° ΠΊΡƒΠΏΠΈΡ‡ΠΊΠ°'.


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!


ΠŸΡ€ΠΎΠ΄ΡƒΠΊΡ‚ΠΈ:


1/2 Ρ‡Π°ΡˆΠ° ΠΊΠ°Ρ€Ρ„ΠΈΠΎΠ»Π΅Π½ ΠΎΡ€ΠΈΠ· с ΠΊΡƒΡ€ΠΊΡƒΠΌΠ° (Ρ€Π΅Ρ†Π΅ΠΏΡ‚Π° Π·Π° вас)

1/2 Ρ‡Π°ΡˆΠ° Π·Π°Π΄ΡƒΡˆΠ΅Π½ΠΈ Π±Ρ€ΠΎΠΊΠΎΠ»ΠΈ

2-3 Ρ€Π΅Π·Π΅Π½Ρ‡Π΅Ρ‚Π° ΠΏΠ΅Ρ‡Π΅Π½Π° Ρ‚ΠΈΠΊΠ²Π°

3-4 Ρ€Π΅Π·Π΅Π½Ρ‡Π΅Ρ‚Π° Ρ‚ΠΈΠΊΠ²ΠΈΡ‡ΠΊΠΈ Π½Π° скара

1 супСна Π»ΡŠΠΆΠΈΡ†Π° ΠΌΠ°Ρ€ΠΈΠ½ΠΎΠ²Π°Π½ΠΈ гъби

1 супСна Π»ΡŠΠΆΠΈΡ†Π° Ρ‚ΡƒΡ€ΡˆΠΈΡ ΠΎΡ‚ ΠΌΠΎΡ€ΠΊΠΎΠ²ΠΈ ΠΈ Π·Π΅Π»Π΅

1 Ρ€ΠΎΡ…ΠΊΠΎ сварСно яйцС

Π‘Π»ΡŠΠ½Ρ‡ΠΎΠ³Π»Π΅Π΄ΠΎΠ²ΠΈ сСмки

Π€ΡƒΡ€ΠΈΠΊΠ°ΠΊΠ΅ (японска ΠΏΠΎΠ΄ΠΏΡ€Π°Π²ΠΊΠ°, ΠΎΠ±ΠΈΠΊΠ½ΠΎΠ²Π΅Π½ΠΎ ΠΏΡ€ΠΈΠ³ΠΎΡ‚Π²Π΅Π½Π° с ΠΏΡ€Π΅ΠΏΠ΅Ρ‡Π΅Π½ΠΈ сусам, Π½ΠΎΡ€ΠΈ, сол, Π·Π°Ρ…Π°Ρ€)

* Чипс ΠΎΡ‚ лотус (Π°ΠΊΠΎ Π½Π°ΠΌΠ΅Ρ€ΠΈΡ‚Π΅)

* ΠŸΠΎΡ€Ρ‚ΠΎΠΊΠ°Π»ΠΎΠ² дрСсинг (ΠΎΠΏΠΈΡ‚Π°ΠΉΡ‚Π΅ Ρ‚ΠΎΠ·ΠΈ)


НарСдСтС Π² ΠΊΡƒΠΏΠ°/чиния, сСрвирайтС!



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!


ΠŸΠΎΠ΄ΠΏΡ€Π°Π²ΠΊΠΈ:


1 Ρ‡Π°ΡˆΠ° смСсСни листни Π·Π΅Π»Π΅Π½Ρ‡ΡƒΡ†ΠΈ

1/2 ΠΏΠ΅Ρ‡Π΅Π½ ΠΏΠ°Ρ‚Π»Π°Π΄ΠΆΠ°Π½

1/2 Ρ‚ΠΈΠΊΠ²ΠΈΡ‡ΠΊΠΈ Π½Π° скара

2 с.Π». сладка Ρ†Π°Ρ€Π΅Π²ΠΈΡ†Π°

1 супСна Π»ΡŠΠΆΠΈΡ†Π° ΡΡƒΡˆΠ΅Π½ΠΈ Π΄ΠΎΠΌΠ°Ρ‚ΠΈ

1/2 Ρ‡Π°ΡˆΠ° Π²Π°Ρ€Π΅Π½Π° ΠΊΠΈΠ½ΠΎΠ°

Π‘Π»ΡŠΠ½Ρ‡ΠΎΠ³Π»Π΅Π΄ΠΎΠ²ΠΈ сСмки

3 ΠΌΠ°Π»ΠΊΠΈ Ρ„Π°Π»Π°Ρ„Π΅Π»Π°


* Бусамов балсамов дрСсинг (лСсСна Ρ€Π΅Ρ†Π΅ΠΏΡ‚Π° Ρ‚ΡƒΠΊ)


НарСдСтС Π² ΠΊΡƒΠΏΠ°/чиния, сСрвирайтС!



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!


ΠŸΡ€ΠΎΠ΄ΡƒΠΊΡ‚ΠΈ:


1/2 Ρ‡Π°ΡˆΠ° соба Π½ΡƒΠ΄ΡŠΠ»ΠΈ (ΠΈΠ»ΠΈ Π±Π΅Π·Π³Π»ΡƒΡ‚Π΅Π½ΠΎΠ²ΠΈ спагСти ΠΎΡ‚ Π΅Π»Π΄Π°)

1/2 Π°Π²ΠΎΠΊΠ°Π΄ΠΎ

1/2 Ρ‡Π°ΡˆΠ° Π·Π°Π΄ΡƒΡˆΠ΅Π½ΠΈ Π±Ρ€ΠΎΠΊΠΎΠ»ΠΈ

1/2 Ρ‡Π°ΡˆΠ° Π½Π°Ρ…ΡƒΡ‚ Π² консСрва (Π½Π΅ ΠΈΠ·Ρ…Π²ΡŠΡ€Π»ΡΠΉΡ‚Π΅ тСчността всС ΠΎΡ‰Π΅)

1/2 ΠΏΠ΅Ρ‡Π΅Π½ сладък ΠΊΠ°Ρ€Ρ‚ΠΎΡ„

1/2 Ρ‡Π°ΡˆΠ° ΠΌΠ°Ρ€ΠΈΠ½ΠΎΠ²Π°Π½ΠΎ Ρ†Π²Π΅ΠΊΠ»ΠΎ

Π€ΡƒΡ€ΠΈΠΊΠ°ΠΊΠ΅

Бусам


* ВСганска ΠΌΠ°ΠΉΠΎΠ½Π΅Π·Π° (Π•Ρ‚ΠΎ Π΅Π΄Π½Π° ΠΎΡ‚Π»ΠΈΡ‡Π½Π° Ρ€Π΅Ρ†Π΅ΠΏΡ‚Π°, с тСчността ΠΎΡ‚ Π½Π°Ρ…ΡƒΡ‚Π°, Π½Π°Ρ€Π΅Ρ‡Π΅Π½Π° ΠΎΡ‰Π΅-Π°ΠΊΡƒΠ°Ρ„Π°Π±Π°)


НарСдСтС Π² ΠΊΡƒΠΏΠ°/чиния, сСрвирайтС!


Healthy, easy and delicious. Would you like to see more of these?


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