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How To Build A Nourishing Bowl

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Want to Learn How To Build A Buddha Bowl?

I am obsessed with bowls and I have been for awhile. They seem to be all the rage lately, you see them everywhere. Why? because they are simple to make, versatile, and loaded with nutrient dense foods that fall inline with a healthy eating lifestyle. They look pretty beautiful too!

I feel like bowls are the new salads.

Salads can seem boring…..bowls are fresh and fun. 

I was under the impression that everyone knew how easy it is to make them until recently I’ve had a few clients who mentioned to me that they want to book a meal prep workshop with me so they can learn how to build buddha bowls.

I love creating bowls in meal prep workshops but I also wanted to share my tips and tricks on how to build a buddha bowl here for you. I really love to inspire healthy eating and I always want to share more healthy recipes here. So keep reading to get some inspiration on how to build an epic bowl.

Bowls Simplified

Bowls are our go to for lunches for the my husband and I, here is how we prep lunches for the week.

Roast a tray of veggies and a tray of chickpeas and put it into 4 containers and bam you just meal prepped your lunches or dinners for the week. While the veggies are roasting you can put on a pot of hard boiled egg or a pot of quinoa; then make your dressing for the week and get it in the fridge. 

 If you are using lean meats as your protein source I would cook up some chicken, or fish and store it in a separate container and toss it in your veggie bowl just before consuming. 

If you don’t want to roast your veggies just wash and chop them up and toss them into containers so they are ready to go. If I shop on Sunday I usually take a bit of time before putting my groceries away to prep my veggies for the next few days. This saves me SO much time and money during the week. If you have everything ready to go in your fridge you’re more inclined to eat that healthy food and less likely to grab take out. 

The Recipe

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BUILD YOUR BOWL

1. One Lean Protein Source

One serving = the size of your palm

– chicken

– turkey

– fish

– shrimp

– black beans

– lentils

– chickpeas

– mung beans

– tofu

– edamame

– vegan “meat” balls

– vegan beet balls

– falafel

Seriously, get creative!! You can chop up turkey burgers, or switch up your selection by adding in spices or sauces like teriyaki, sweet and sour, buffalo, jerk, cajun, the options are endless.

2. Add Base

– quinoa

– lettuce

– zucchini noodles

– cauliflower rice

– rice

– rice noodles

This section really depends on your nutritional needs. If you are an active athlete then adding in more carbs is ideal. If you are trying to lose weight or keep your carbs in check aim for the zucchini noodles or cauliflower rice. I often combine base layers too, think lettuce and quinoa.

3. Add Different Colour Veggies

Aim to Eat The Rainbow

Purple

– shredded cabbage – red is one of my fav’s because that pop of colour is amazing

– shredded or sliced beets

– eggplant

Greens

– brussel sprouts

– kale

– broccoli

– collard greens

– swiss chard

– spinach

– zucchini

-cucumbers

– asparagus

– leeks or scallions

– lettuce or arugula

– bok choy

– beet greens

– green beans

– sweet peas

– fennel

– microgreens

– cilantro

Orange

– shredded carrots

– sweet potatoes

– orange peppers

– butternut squash

– pumpkin

Reds

– tomatoes

– red peppers

– radishes

Yellow

– yellow peppers

– corn

You can change up your veggies by eating them raw or cooked.

4. Healthy Fat

– 1/4 avocado

– A sprinkle of nuts (almonds, pecans, walnuts, peanuts, pine nuts)

– A sprinkle of seeds (hemp hearts, chia seeds, pumpkin seeds, sunflower seeds)

– you can add it as an oil in your dressing too

5. Finish It Off With A Dressing

– lemon tahini (you can play with this recipe by adding in other ingredients like roasted red pepper, maple, lime, miso, turmeric, Sriracha etc.)

– roasted red pepper

– balsamic vinaigrette

– avocado lime

– lemon & olive oil

– dill

– ranch

– mango curry

– pesto

– peanut sauce

– hummus

– sesame ginger

– roasted garlic

– southwest chipotle

– cajun

– greek

– tzatziki

– vegan caesar

These are my fav’s dressing options but there are so many more out there. Find your fav and whip it up. I make mine in my Nutri-Bullet and store the dressing in a mason jar in the fridge, it keeps for a week. If you are not down with making your own dressing just buy some from the store.

Now go, write your grocery list and get prepping!

If you make an epic bowl inspired from this blog, please post it to inspire others with your healthy creation and tag me @pam_rocca on Instagram or email a pic to hello@pamrocca.com. I would LOVE to see what you are cooking up in the kitchen.

If I have left out any info that you think is key for building a better bowl or you enjoyed this article please share in the comments below. 

Much love,

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