Buddha Bowl Formula


Buddha Bowls

What are buddha bowls? Just a dish of greens + grains + veggies + protein & a sauce! Simple, but delicious.

My all-time, all-the-time go to for meals is a buddha bowl. It's honestly something that probably didn't need a name, but it caught on anyway. Maybe because it conjures up the image of zen. Whatever it is, they're a simple formula for a well-balanced, customizable, delicious meal, whether that's lunch or dinner.

I'm here to share with you my formula for a buddha bowl & give you some ideas about how you can customize it!

Formula For the Perfect Buddha Bowl

  1. Base. In my opinion, the base of a buddha bowl should always be greens: baby kale, mixed greens, spinach, shredded dinosaur kale | About 3 cups
  2. Grains. Cooked quinoa, brown rice, oats, wild rice, millet | About 1/4-1/2 cup, cooked
  3. Alternative to grain - Carb. Sweet or white potato, squash, veggies | about 1 cup
  4. Protein. Cooked lentils, chickpeas, cannelli beans, black beans, hemp seeds, tofu | for beans; 1/2 C; for seeds, 3 TB; for meat or tofu, palm-size portion
  5. Dressing. Olive oil or tahini based dressing (ideas below) | about 2-3 TB's, to desired amount
  6. Toppings. Fresh herbs (cilantro, parlsey, basil), seeds (chia, hemp, pumpkin), spritz of lemon, dash of hot sauce or sriracha.

Note: can either have grain OR carb, per usual recommendation...but sometimes I have both because carbs are awesome and life is short.


Tahini Dressings:

Lemon Garlic

  • 1/3 C tahini
  • juice of about 2 lemons (small-medium)
  • 2 garlic cloves (finely minced) or about 1 1/2 tsp garlic powder
  • salt + pepper
  • optional: dash of sweetener

Dill Tahini

  • Recipe for lemon garlic tahini
  • +plus 2 tablespoons freshly chopped dill (do not recommend dried herb)

Turmeric Tahini

  • 1/3 C tahini
  • 1/3 C water, warm
  • 2/3 tsp turmeric
  • 1/4 tsp cayenne pepper
  • 1/4 tsp garlic powder (optional)
  • 1 tsp maple syrup
  • 2 tsp sriracha
  • salt + pepper

Lime Cilantro

  • 1/3 C tahini
  • juice of about 2-3 limes
  • 3 TB finely chopped chilantro
  • 1/2 tsp garlic powder
  • salt + pepper
  • water to thin if desired

Bowl Combinations

  • Basic - quinoa, mixed greens, chickpeas, cubed butternut squash (roast at 425 degress for 25 min w/ salt/pepper/paprika) with hemp seeds and lemon garlic dressing
  • Eastern Spice - tricolor quinoa, sweet potato, kale, shredded cabbage, lentils, turmeric dressing + sriracha to top
  • Mexican style - spinach, black beans with paprika, brown rice, chopped tomatoes + purple onion, 1/4 sliced avocado with lime cilantro dressing + cilantro to garnish

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