Nutrient Dense Buddha Bowl

IMG_0080

Working with all different types of personalities I’ve learned that there are some people in this world that really dislike when their food touches on a plate. So, if that’s you, this bowl may not be for you but if you’re like me and love to throw alllllll the nutrition into a bowl, this is DEFINITELY for you!

The beauty of this bowl is that you can make this any way you want! You pick your sources of protein, vegetables, herbs, spices, healthy fats, complex carbohydrates and sauce! For this particular bowl I had a mission of making this as nutrient dense as I could. I will say, I accomplished this!  This is a great family dinner idea. You can line up your ingredients and make a sign that suggests to “build your buddha bowl”.

When I was creating this bowl, I decided to have 2 protein options, easy and staple vegetables but also vegetables I haven’t had in a while, 2 complex carbohydrate options and a fat option.

599C73E1-F7A0-4F18-89FA-FE9B0BA515F0

The above line is as follows:

Ingredients: 5-6 Servings

  • Handful Diced Cilantro
  • 1/2 Cup Diced Local Cherry Tomatoes
  • 1 Cup Diced Local Cucumber
  • 1 Can Chickpeas (baked 400 degrees for 20 mins with EBTB seasoning)
  • 1 Bag Sauteed Spinach
  • 1 Container Sauteed Mushrooms
  • 1 Frozen Bag Steamed Edamame
  • 1 Package No-Hormones or Antibiotic Fed Chicken Fingers
    • Seasoning: 1 Teaspoon of the following: Sea Salt, Pepper, Paprika, Cumin, Garlic Powder, Onion Powder
  • 2 Cups Cooked Brown Rice
  • 1 Avocado
  • Olive Oil
  • Minced Garlic
  • Optional: Feta Cheese and Hummus
  • Sauce: Homemade Tahini Sauce
    • 1/3 Cup Tahini
    • 1/2 Cup Fresh Lemon Juice (2 Medium Lemons)
    • 1 Tablespoon Honey
    • 1/2 Cup Water

Directions:

  1. Cook brown rice as instructed on the package. While this is cooking…..work on the other ingredients.
  2. In a large pan sautee spinach with olive oil and minced garlic. When done, remove to a bowl.
  3. In the same pan, chop up your mushrooms, coat the pan with olive oil and sautee until cooked (about 3-4 minutes). When done, remove to a bowl.
  4. While spinach & mushrooms are cooking, chop the tomatoes, cucumber and cilantro. Place to the side.
  5. In the same pan, coat with olive oil and a little water (about a tablespoon).  Place seasoned chicken into the pan and cook on a medium-low heat 3 minutes on each side. Note: chicken should be moist and not over cooked.  To avoid over cooking, watch this and make sure to add more water if necessary.
  6. Remove the chicken and by using a fork, shred the chicken by the grain of the meat. Place into a bowl and set aside.
  7. Using a steamer, steam edamame for 5-10 minutes (you can do this while cooking spinach & mushrooms to save time).  Remove from heat when steamed and place into a bowl.
  8. Tahini Sauce: Blend all ingredients well.  Let sit for 4-5 minutes so the sauce can “thicken” a little.
  9. Once all ingredients are cooked, grab a bowl, build your perfect buddah bowl and top with homemade tahini sauce!
  10. RECOMMENDATION: Go light on the serving sizes. This is a VERY nutrient dense meal meaning, it’s VERY filling.

ENJOY!! 🙂

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s