Want to create artful salad creations? Then try our Buddha Bowl tutorial. We show you how to prepare delicious salad bowls very easily.
Anyone who's on Instagram has seen them before: Artful bowls for lunch. Beautiful bowls colorful and bulging with healthy food. Just looking at them makes your mouth water.
But how can you make such a bowl yourself? Quite simply!
Table of contents
Here you will find a simple Buddha Bowl tutorial - so you can easily make your own bowls. Because it's really not complicated. Even if it may seem so at first glance.
Maybe it's just a short trend. But with so many healthy ingredients ending up in bowls, it's a trend worth at least giving a try.
Such a quick Buddhabowl brings a lot of variety in your diet. Through the many different and colorful ingredients you take a lot of vitamins, fiber and nutrients. As you can see healthy diet be so simple!
Yours Buddha Bowl tutorial looks different every time. You have an infinite number of variation possibilities. And admittedly: Bowls are a great way to use leftovers :)
Yummy: Super tasty: Couscous salad with crunchy vegetables and feta pieces!
Buddha Bowl tutorial
As a Buddha Bowl beginner, you may find it difficult at first. But that is quite normal. After all, how are you supposed to have a plan from the infinite variety? It's not possible at all.
That is why we have a small Buddha Bowl tutorial authored. So you can easily make your own bowls. Already after the first attempts you will no longer need Buddha Bowl instructions. That goes then already quite automatically and by itself :)
However, there are a few rules you should follow when putting together bowls. This is the only way to make your Buddha Bowls really healthy.
How to get to the Buddha Bowl step by step
The basic rule is: the more colorful and nutritious, the better. This means that the contents of your bowl should come from many different sources - this brings flavorful variety and lots of color.
Mmmhh delicious: Quinoa salad with sweet potato and pomegranate!
1. pack lots of vitamins in the bowl
At the top of the Buddha Bowl list are vitamins. You'll find most of them in raw vegetables and fruits. If the vegetables are cooked too long, they lose many vitamins.
Especially Vitamin C is very sensitive to heat. That is why it is better not to fry vegetables like peppers. Just cut them into small pieces and enjoy them raw. This not only tastes fresher, you also get all the vitamins.
If you are not a fan of raw vegetables, you should only cook them briefly. Or ideally use a steamer. This preserves most of the vitamins.
To get a wide variety of vitamins in your Buddha Bowl recipe to get, just think of a Rainbow. Pack vegetables in all different colors in your bowl from yellow and green to purple and orange. The more colorful the healthier.
By the way, if you pay attention to organic quality, you do something good for your body. The more regional and seasonal the food is, the more vitamins and nutrients it contains.
Quick lentil salad in a glass *vegan*
Very popular sources of vitamins
- All kinds of salads
- Tomatoes and cucumbers
- Carrots and zucchini pieces
- Pea pods
- Radish and red cabbage
- Bell bell pepper and beet
- Spring onion and herbs
- Broccoli and cauliflower
- Fruit like pomegranate seeds, mango or strawberries
2. proteins must not be missing in the Buddha Bowl
If you're looking for a Buddha Bowl tutorial, be sure to put plenty of protein on your shopping list. Our body needs a lot of protein.
It cannot produce proteins itself, so we have to give them to it through food. Protein is important for the production of enzymes, which are involved in many processes in the body.
And as athletes, we need protein to build muscle. In addition, protein keeps you full for a long time and can help you lose weight.
Pssst: Do you already know this low carb kohlrabi salad?
Good Vegetable protein sources for your Buddha Bowl
- Legumes such as beans, lentils, chickpeas, soybeans, corn
- Quinoa, tofu, hemp seeds, spinach
- Pumpkin seeds, nuts, Flaxseed*
But you can also get protein from eggs and dairy products. Our recipe includes legumes and mozzarella. Chicken and turkey also contain a lot of protein.
3. carbohydrates for your Buddha Bowl instructions
Often carbs (carbohydrates) have a very bad reputation. They make you fat, they say. We say: No. Carbohydrates are important and healthy, as long as you don't overdo it.
Your body can quickly gain energy from carbs. If you exercise, you should not do without carbohydrates.
They are important for performance.
They get their bad reputation from products like white bread, white pasta or rice. If you want to eat healthy, you rely on complex carbohydrates. That means whole grain products instead of white flour products.
The problem with white flour is that you get hungry again very quickly. Your blood sugar level rises rapidly. Unfortunately, it falls again just as quickly.
The result: hunger and often also cravings. That's why you should replace white flour with whole grains. Our body needs longer until it can digest it. So you feel full longer.
Mmmhh delicious: celery apple salad with sour cream
Good carbohydrates for your Buddha Bowl
- Brown rice and grains such as millet, green spelt or couscous and bulgur
- Pseudocereals such as buckwheat, amaranth and quinoa
- Whole grain pasta, potatoes and sweet potatoes
4. healthy fats in the salad bowl
First of all: Fat does not make you fat. It is important for our body. Without fat, it cannot function properly. However, we have to distinguish between unhealthy and healthy fats.
Healthy, unsaturated fatty acids can be found in vegetable oils. They enable the absorption of fat-soluble vitamins (A, D, E and K).
They are also involved in building cells and protecting organs.
Good sources of healthy fats are
- Avocados
- Nuts and nut puree (Almond paste, Peanut butter and more)
- All kinds of seeds and kernels
- Vegetable cold pressed oils like Flaxseed*olive oil or nut oil
5. the toppings for your food in the bowl
It becomes really delicious and artistic with toppings of all kinds. There are no limits to your creativity. Toppings give the food from the bowl real charm. They round off the bowls visually and tastefully.
Nuts and sprouts simply always go. By the way, nuts taste especially delicious if you roast them briefly beforehand.
Delicious toppings for Buddha Bowls
- Seeds and seeds to taste (pumpkin seeds, sunflower seeds, sesame seeds, Flaxseed*, psyllium and much more)
- Sprouts of soy, alfalfa, mung beans, mustard seeds, cress
Yummy: Do you know this chicory orange salad yet?
6. dessings for your bowls
And finally, a delicious dressing rounds off the Buddha Bowl. You don't need to buy ready-made sauces. You can simply make a salad dressing yourself.
If you're in a hurry, just use a little fresh lemon juice and olive oil. If you have a little more time, you can mix a yogurt dressing with herbs and salt.
Be careful not to use too much oil. It has a lot of calories. When it comes to oil, it's always best to go for cold-pressed and virgin varieties.
And your Buddha Bowl instructions are ready. You can start "cooking" already. Unless you're wondering: Why is the Buddha Bowl called like it is? Here too we have an answer for you :)
Where the Buddha Bowl comes from
If you want to learn a little about Buddhabowls, you'll stumble across a whole lot of explanations. They range from logical and conclusive results to curious tales.
A funny but easy to remember explanation derives from the Buddha belly. The source says that the name of the Buddha Bowl is due to its shape. The term is said to derive from the bulging bowl. It is said to remind of the fat belly of the happy Buddha.
Mmmhh delicious: Quinoa salad with sweet potato and pomegranate!
But of course there are also sources that say something completely different. For example, the term Buddha Bowl is said to derive from the Zen Buddhist diet. Here, as in yoga, the focus is on uniting body and mind. So the appreciation of the process of food production, the people involved in it and the food itself.
For this to succeed, you eat only from very specific bowls. These Buddha bowls are smaller than ordinary bowls. The monks eat only what fits into the bowl. In this way, no food is wasted.
Today's Buddha Bowl recipes
Whether you like the Buddha belly explanation or the Buddhist dietary wisdom better, the trend comes from the USA. Here it is associated with the Clean Eating principle. So make fresh and homemade food. No finished products and lots of vitamins and nutrients.
Trendy Buddha Bowls are flashy, colorful and stand out for their visual design. Often a lot of time is invested to create a beautiful bowl. This is not a bad thing, because, as we all know, the eye eats with you.
In everyday life, however, you will hardly have time for extremely fancy Buddha Bowl instructions. The principle is rather: Quickly shovel together, off with it in the Tupperware box and then assemble fresh in the office to the Buddha Bowl. But tastes at least as delicious! :)
Our conclusion
Once you have the Buddha Bowl instructions in mind, you will be able to develop thousands of ideas and creations. Just let yourself be guided a little by your desire and mood. But do not forget the important basic principles: Vitamins + Carbohydrates + Proteins + Toppings. That's how easy your healthy lunch bowl recipe is ready.
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