Buddha Bowl

To create a meal that's a complete protein, combine a grain with nuts, seeds, beans or dairy OR use a grain that's a complete protein (like quinoa or buckwheat).  You can also simply ensure that you balance out your protein needs during your other meals.

Choose your grain & prepare 1-2 cups per serving:

• rice (white/brown/wild/black/red), quinoa, millet, barley, buckwheat, etc.

OPTIONAL - Choose your legume & prepare 1 cup per serving:

• chick peas, beans (black, white, kidney, pinto, etc.), lentils, hummus, etc. (lentils are a complete protein)

Choose 2 or more vegetables (it's great to get multiple colors).  Steam, saute, stir fry or roast 2 or more cups per person:

• RED: tomato
• RED/PURPLE: beets, eggplant, red bell pepper, red cabbage
• ORANGE: carrot, sweet potato, winter squash (butternut, acorn)
• YELLOW/GREEN: zucchini, summer squash, green beans, peas, cucumber, corn, spinach, collard/mustard/turnip greens, yellow/green bell peppers
• GREEN: broccoli, cauliflower, kale, Swiss chard, Brussels sprouts, green cabbage
• WHITE/GREEN: asparagus, artichoke, endive, mushrooms, celery, leeks, onion, garlic 

Add dressing to taste:

• Sesame Ginger dressing
• Lemon Tahini dressing
• Lemon dressing
• Cumin-Line Dressing
• Peanut sauce
• Greek dressing
• Italian dressing
• Teriyaki sauce
• olive oil + apple cider vinegar
• Bragg’s amino acids
• sesame oil
• add more heat with a dash of cayenne or a splash of Srirachi sauce

Add 1 Tab. to 1/4 cup of topping(s) per serving:

• seeds (sunflower, pumpkin, flax, hemp, sesame, etc.) - I love to roast my sunflower & pumpkin seeds
• nuts (almonds, cashews, walnuts, pecans, pine nuts, pistachios, etc.) - I love to roast my walnuts, pecans & pine nuts
• sprouts
• chopped herbs (cilantro, parsley, mint, etc.)

The basic instructions for assembling your Buddha Bowl are to layer the ingredients as follows:

1. Start with a base of cooked grain.
2. Add legumes, if using.
3. Add cooked vegetables.
4. Add dressing.
5. Sprinkle toppings over your bowl.

Use your imagination!  You can also start with a base layer of cooked greens, add veggies & legumes, then top with nuts/seeds and dressing.  Add chicken, shrimp, poached eggs or another protein.  Travel the culinary world and make a buddha bowl inspired by Greece, Italy, India, Morocco, Spain, Japan or China.

Some ideas:
Quinoa & avocado with tomatoes, kale, fresh corn, roasted pumpkin seeds, cilantro & cumin-lime dressing
White beans & brown rice with red cabbage, carrots, broccoli, sprouts & sesame ginger dressing
Basmati rice & chickpeas with spinach, sweet potato & creamy tahini dressing
Cauliflower "rice" with zucchini, tomatoes, cucumbers, kalamata olives, parsley, hummus & olive oil