Eaternal Health | How to put a Buddha Bowl together
How to put a Buddha Bowl together for balance and nourishment, using grains, vegetables, protein and healthy fats, cooked and raw, with texture and vibrance.
Buddha bowl, mindful eating, nourishment, nutrition, whole grains, healthy fats,
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How to put a Buddha Bowl Together

How to put a Buddha Bowl Together

 

Apparently it is Buddha’s birthday this month.  Buddha has inspired a spiritual way of living, embracing qualities of awareness, kindness, and wisdom. I applaud this way of life, but my focus today is on Buddha Bowls!

Buddha bowls have been popular for the last couple of years and may have come about with the emphasis on mindfulness and healthy eating. The name ‘Buddha Bowl’ seems to have been inspired by the round belly depicted by many Buddha statues.

A Buddha bowl is made up of a grain, vegetables and protein – a simple guide of how to assemble a nourishing bowl of food.   They can include cooked and raw foods, lots of different textures, left-overs are ideal.

It would appear that when we eat was more important to Buddha, than what we eat, suggesting intermittent fasting may have been practiced. Intermittent fasting is leaving a gap of 13 to 16 hours between the last meal of one day and the first of the following day, which has more recently be found to have health promoting benefits such as enabling the body to repair more efficiently.

The quantity of each macronutrient is important as high sugar carbohydrates can lead to weight management issues and more, so start with an abundance of green veggies like spinach or kale, add further veg, which can be cooked or raw.  Add a handful of whole grains like quinoa, brown rice, buckwheat and then your protein, like egg, fish or for vegans, beans, nuts and seeds.  Ensure you include a healthy fat like olive oil, avocado, oily fish, or nuts and seeds. The final step is a fabulous dressing such as a simple olive oil and lemon dressing, to a vibrant Asian inspired ginger and lime sauce. The options are limited by imagination or what you have in your fridge!

Here are a few ideas:

  • Cooked lentils, grated courgette, ratatouille, crumbed feta cheese and pesto drizzle.
  • Quinoa, spinach, tomato, red onion, cucumber, pepper salsa with mint, baked aubergine with pomegranate seeds, with simple lemon dressing and coriander.
  • Sweet potato mashed with chilli flakes, olive oil, cooked peas, sauce made with almonds, garlic, smoked paprika, roasted red peppers, olive oil and apple cider vinegar. Add kale, avocado, cherry toms. Top with smoked mackerel.

You can even make a Buddha bowl for breakfast – otherwise known as overnight oats, with chopped apple, mixed berries and yogurt.

Whatever you choose to do or whatever you choose to call it, there is something satisfying about eating out of a bowl using just a fork or spoon. To make it into a Buddha Bowl, I advise being mindful of the textures and flavours, chew well, and give thanks for the nourishment you receive.

Happy Birthday Buddha!

 

Ho KY, Veldhuis JD, Johnson ML, Furlanetto R, Evans WS, Alberti KG, Thorner MO. Intermittent Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. J Clin Invest. 1988 Apr;81(4):968-75. PMID: 3127426

Vendelbo MH, Jørgensen JO, Pedersen SB, Gormsen LC, Lund S, Schmitz O, Jessen N, Møller N. Exercise and intermittent fasting activate growth hormone-dependent myocellular signal transducer and activator of transcription-5b phosphorylation and insulin-like growth factor-I messenger ribonucleic acid expression in humans. J Clin Endocrinol Metab. 2010 Sep;95(9):E64-8. PMID: 20534752

Yamamoto M, Iguchi G, Fukuoka H, Suda K, Bando H, Takahashi M, Nishizawa H, Seino S, Takahashi Y. SIRT1 regulates adaptive response of the growth hormone–insulin-like growth factor-I axis under fasting conditions in liver. Proc Natl Acad Sci U S A. 2013 Sep 10;110(37):14948-53. PMID: 23980167

Farzad Hayati, Mohsen Maleki, Maryam Pourmohammad, Kamran Sardari, Mehrdad Mohri, Amir Afkhami. Influence of Short-term, Repeated Fasting on the Skin Wound Healing of Female Mice. Woundsresearch.com