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Buddha Bowl

This is more of a meal template than an actual recipe.  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 nuts & seeds to bring out their flavor
  • 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
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