You’ve definitely seen them online: Perfectly layered multicolour bowls are the flavour of the year. Whether you call them Buddha bowls, hippie bowls, or bliss bowls, the concept is simple. With just a few key ingredients, you’ll have a world of possibilities within reach.
Anatomy of a Health Bowl
Go for Grains
Carbohydrates are our main source of energy. In fact, our brains couldn’t live without glucose, and since they’re not capable of stocking up, it’s important to include a source of carbohydrates in every meal. Grains will provide these necessary nutrients along with vitamins and minerals. Whole grains are even better, give your meal an important fibre boost and keeping you fuller, longer.
Grains are found at the bottom of almost any health bowl, but just because they come first doesn’t mean they should take up all the space! Set aside a quarter of your bowl for grains – or approximately half a cup once cooked.
Our suggestions: faro, freekeh, millet, barley, quinoa, brown or even black rice.
Proteins play many roles in the human body: muscle build, hair and nail growth, skin renewal, tissue repair, immune defence… They’re also a big part of making you feel full, which means you’ll be more likely to hold off until the next meal. You should aim for a minimum of 15 to 20 g of protein per meal, equivalent to 75 g of cooked chicken or 150 g of extra-firm tofu. Of course, other ingredients in the bowl can also provide a few additional grams.
Our suggestions: edamame, legumes, chicken, salmon, tempeh, tuna, tofu.
Viva Los Veggies
Vegetables are the real stars of these bowls. They should take up half the space, and come in as many shades as possible, because each colour provides different nutrients. Grilled, sautéed, steamed, or raw, they’re all bursting with texture and flavour.
Our suggestions: roasted beets, steamed broccoli, grated carrots, fresh spinach, sautéed peppers, cherry tomatoes.
Nothing Without Sauce
From creamy nut-based sauces to punchier spice-filled vinaigrettes, it’s time to bring your combination of flavours to the next level. This is where good fats come into play: you can use nuts, grains, olive oil, or even avocado.
You could easily stop at the previous step, but since there’s no limit to your imagination, why not take it one notch further with your favourite toppings?!
Our suggestions: fermented ingredients (kimchi, olives…), dried and fresh fruit, grains and nuts, microgreens.
For the chicken
- 2 tbsp. (30 ml) plain Greek yoghurt
- ¼ cup (60 ml) olive oil
- 2 garlic cloves, minced
- Juice and zest of half a lemon
- 1 tbsp. (15 ml) dried oregano
- 1 tsp. (5 ml) onion powder
- 2 boneless and skinless chicken breasts (400 g)
For the vinaigrette
- ¼ cup (65 ml) sundried tomatoes in oil, drained and crushed
- 1 cup plain yoghurt
- 3 tbsp. (45 ml) white wine vinegar
- 1 tbsp. (15 ml) honey
- Juice and zest of one lemon
- 1-2 tbsp. olive oil, to taste
- Salt and pepper, to taste
For the salad
- 2 cups (500 ml) quinoa, cooked and cooled
- 2 cups (500 ml) spinach, roughly chopped
- 2 cups (500 ml) cherry tomatoes, halved
- ½ cup (125 ml) Kalamata olives, sliced
- In a bowl or in a large sealable bag, combine all ingredients for the vinaigrette. Add chicken breasts and coat them fully. Cover the bowl or seal the bag. Refrigerate for 8 hours or overnight. Cook in a pan for 20 minutes per side over medium-low heat. Let cool and cut into bite-sized slices.
- In a blender, combine sundried tomatoes, vinegar, and honey and crush into a purée. Add oil and blend well.
- Layer quinoa, spinach, tomatoes, olives, and chicken slices. Add vinaigrette just before serving.
480 kcal, 33 g carbohydrate (including 6 g fibre), 36 g protein and 24 g lipid