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Recipe: Colourful Buddha Bowl
Behind the hashtag #buddhabowl hides one of the most photographed meals on Instagram with over 500,000 hits. This new, healthy food trend is served in a large bowl filled with delicious ingredients - so plentiful that they bulge like a round Buddha belly; this is one theory on the story behind the name. However, another theory explaining that Buddha Bowls go back to the old Ōryōki tradition of Zen Buddhism makes more sense. Here, healthy, balanced food is eaten from a Ōryōki set that includes large bowls. This makes you full and happy (and fortunately not round ;-)). Natural, fresh, mostly nutritious ingredients in a bowl, alongside a suitable dressing: this corresponds with today's principles of a balanced diet. A Buddha Bowl is healthy. It is light. You feel fit afterwards and not full. Moreover, the best thing is that there are no limits to your freedom when combining them, because there is no right or wrong way to prepare a Buddha Bowl. There are Bowls with meat, with fish or as a vegan variant. The one consistent idea is that the Bowl should contain important nutritional components. Below we explain a basic recipe with which you can develop many variations of your own.
In each case about 1/5 of the Bowl should consist of the following:

Salad
...lamb's lettuce, baby spinach, arugula, Swiss chard...

Carbs 
e.g. sweet potatoes, couscous, quinoa, corn, millet, ...

Vegetables (raw, cooked, fried or baked), 
e.g. carrots, tomatoes, peppers, broccoli, cauliflower.

Proteins
e.g. meat, fish, eggs, chickpeas, tofu, lentils.

Healthy fats,
e.g. avocado, chia or sesame seeds, nuts, ...

Also, fruits such as sliced mango, grapes, apple pieces or pomegranate seeds can be added. 

A dip or dressing is also a great addition. Hummus is very suitable for this (we revealed the recipe in the first New Yorker newsletter). 

Below are two ingredients for a healthy, vegan bowl:

Baked sweet potatoes

Ingredients:
  • 500 g Sweet Potatoes
  • 1 Garlic Clove
  • 2 Tablespoons of Oil
  • 1 pinch of Chili Powder
  • ½ teaspoon of curry powder
  • Salt, Pepper

Method:

1. Preheat the oven to 200°C top/bottom heat.

2. Peel the sweet potatoes and cut them into bite-sized cubes (or slices), peel and finely chop the garlic

3. Mix the potatoes with the oil, garlic, salt, pepper, chili and curry and place on a baking tray lined with baking paper and roast in the oven for 20 minutes until the sweet potato is nice and soft

 

Pea-hummus-dip


For a little more variety - a variation of the classic hummus is pea hummus:

Ingredients:

  • 300 g Frozen Peas
  • 1 Stem of Mint
  • 1 Spring Onion
  • 1 Garlic Clove
  • 2 tablespoons Sesame Paste (Tahina)
  • 2 tablespoons of Olive Oil
  • 1 tsp. Ground Cumin
  • 1 teaspoon Rose Hot Paprika Powder
  • A squeeze of Lemon Juice
  • Salt

Method:

1. Boil the peas in 1 litre of salted water until they are soft. Pour into a sieve, rinse with cold water and drain.

2. Peel the garlic. Wash the mint, shake it dry, remove the leaves and chop finely. Mix the peas in a tall cup with lemon juice, tahina, cumin and paprika powder.

3. Puree with a blender and add some cold water until the hummus is creamy.

4. Wash and clean the spring onion, chop very finely and stir into the hummus. Season to taste with salt.