Buddha Bowl & Meal Prep
TIP: Batch cook each week
A little careful meal planning can greatly reduce the amount of time you spend figuring out what to cook and buy at the store. Plus, it saves a lot of time in the kitchen!
Here are some of the go-to items that I batch cook:
🌱Sweet potatoes, Japanese sweet potatoes, purple potatoes, red potatoes - any variety
🌱Grains: quinoa, rice, farro
🌱Veggies: broccoli, cauliflower, cabbage, butternut squash
I also make sure my fridge & pantry are stocked with greens (I switch up the variety each week), beans (garbanzo, lentils, kidney, cannellini), and seeds (flax, chia, hemp, sesame).
For example, on Sunday, I prepare a batch of quinoa, roast sweet potatoes, Japanese sweet potatoes, and broccoli. This way I can easily throw together a delicious Buddha Bowl, aka a colorful, flavorful, filling plant-based bowl.
One of my favorite foods to meal prep or batch cook are sweet potatoes.
Here's why I love sweet potatoes:
1. Potent antioxidant source:
The orange flesh of sweet potatoes may be one of nature’s most potent sources of beta carotene, an antioxidant, which the body converts to vitamin A.
2. High nutrient profile:
Several studies have shown the superior ability of sweet potatoes to boost vitamin A, which is essential for healthy skin, eye, and immune health. They are also a great source of vitamin C, manganese, vitamin B6, potassium, copper, & fiber.
3. Stabilizes Blood Sugar:
Sweet potatoes are an excellent dietary addition for those with diabetes as they have been shown to help reduce and regulate blood sugar levels.
Buddha Bowls
A “Buddha Bowl,” as defined by urban dictionary, is “a bowl which is packed so full that it has a rounded ‘belly’ appearance on the top much like the belly of a buddha."
There are no strict rules on how to make one. It's typically just a bowl with an assortment of small portions of different foods, especially veggies.
With a little meal prep (roasting veggies & preparing a grain), you can make a quick meal!
Here's what's in my buddha bowl creation:
- 1/2 cup cooked quinoa
- Roasted broccoli
- 1 cup roasted sweet potatoes & Japanese sweet potatoes
- Roasted red onion
- Handful of greens
- A scoop of sauerkraut
- Chickpeas
- Sprinkle of hemp seeds, pumpkin seeds
- A drizzle of your favorite dressing or sauce. Or try my quick tahini dressing recipe!
Compile however you like! There are no rules for this creation.
Another bonus of a buddha bowl style meal, besides it tasting amazing and being super satisfying, is the PLANT DIVERSITY.
Remember, the diversity of plants in your diet is critical for a healthy gut microbiome!