Building wholesome and delicious bowls inspired by the Zen Buddhism is really easy with a few simple steps to prep and assemble the perfect Buddha bowl.

We love exploring world cuisines as food has this innate ability to bring people together. From authentic Thai green papaya salad to Indian curried lamb and peas we have shared a wide variety of foods from around the world. After all, everyone needs to eat right? What better way to explore the culture and heritage of a place than by preparing and eating local cuisines.

Our friend Paula Saalfeld is sharing tips on how to build a wholesome and delicious bowl inspired by Zen Buddhism.

From Paula,

How does your favorite meal look like? Do you have special traditional dishes that you cook weekly? Or do you like to try cooking methods and recipes from all over the world?

To be honest, I have never really fully enjoyed the classic German cuisine, even though there are several dishes from my childhood, which I like and prepare every now and then, but I am still more drawn to dishes from different cultures, especially from the Far East. Over time, I just found my way to combine the best from both worlds and since I’m a nutritionist, it is important to me that the meals are wholesome and taste great!

The easiest way to create a nutritious meal, is to understand the concept of the different plant food groups. With this technique, it gets really easy to create a new meal each time with the help of the different components, where you can still use your preferred preparation methods. This makes it easy to ensure that you are supplied with all the essential nutrients and that your creations never get boring.

On my journey I just found that Buddha Bowls combine all these wonderful aspects.

But what is a buddha bowl?

This name really has a meaning and on closer look it is not that far fetched. The origin of this dish is deeply rooted in Zen Buddhism. Together the monks take in the “Ōryōki” – the monks find silently together around in total mindfulness to dine.

The basic idea of this Ōryōki is it that the monks eat just enough, to cover their daily needs. For a Ōryōkieach of the monks often owns his own set consisting of around three bowls, chopsticks and a napkin, all tied together in a large cloth – the largest of the bowls during this meditative dining is called in Japanese “zuhatsu” or Buddha Bowl and symbolizes the head and wisdom of Buddha. So the term Buddha Bowl is not really invented or even a hip term for a large mixed salad.

During this meal one reflects on what the body and mind really need. The concept of these bowls aims at giving the body all the necessary substances it needs – similar to the monks. The bowl contains not only proteins and carbohydrates but also lots of vitamins and healthy fats.

What is the benefit of these buddha bowls?

You have endless combination possibilities and don’t eat the same food every day. Even if such a bowl consists only of rice, potatoes, some vegetables and an avocado every day – on Mondays the rice can be pure, the potatoes from the oven, the vegetables raw. Tuesdays then the rice roasted, the potato as a puree and the vegetables from the oven. The ingredients develop different flavours and tastes in different preparations. Another advantage is that you can prepare a bowl well or conjure it from leftovers. As a rule, the preparation does not take longer than 20 minutes – assuming you only cook rice or potatoes and have the rest ready. And of course, these bowls are a real eye-catcher, which is quite important when it comes to the pleasure of a meal.

Furthermore these Buddha Bowls are very suitable to use leftovers. For example, if you cooked too many potatoes the day before or if the carrots are not quite as crisp anymore, they can simply be put in the oven again and find their place in the bowl.

Just give this view on building your meal a chance and you will be amazed of the new culinary experiences and this simplicity.

So how do you build a delicious and nutritious buddha bowl?

Pick an ingredient from each group and then prepare if in your preferred way – cook, steam, bake, mash, sauté, grill, grate.WHOLE GRAINS
Whole grains are complex carbs, which are unprocessed and therefore packed with more nutrients. They are higher in fiber and digest more slowly, which makes them more filling and leads to a different effect on the body than simple carbs.
> brown rice, spelt, buckwheat, oats, millet, corn, quinoa…

LEGUMES
Combined with the grains, they are an amazing source for plantbased protein, fiber and add much taste and texture.
> kidney beans, black beans, peas, lentils, tofu, tempeh, chickpeas (for example as hummus or falafel)

GREENS AND HERBS
Greens and herbs are a true powerhouse when it comes to nutrients and secondary plant substances. The darker the green, the better it is for you.
> lambs’ lettuce, spinach, chard, wild herbs…

VEGETABLES
We all know that vegetables are great to cover the need for vitamins, minerals and secondary plant substances. They are rich in fibre and tend to be quite low in calories. There are many different ways to prepare it, which makes a huge difference in texture and taste! (bake, sauté, grill, fry, blend, steam)
> potato, sweet potato, carrots, beets, pumpkin, zucchini, mushrooms, fennel, tomato, pepper, cucumber, broccoli, cauliflower…

SPICES
Spices not just have many health benefits but also bring the taste of your meal to the next level. They have for example stimulating effects on secretion (saliva, gastric juice) as well as antioxidant, antibacterial and anti-fungal properties and therefore contribute to the prevention of several diseases.> curry, cumin, turmeric, ginger, coriander, smoked paprika, garlic powder, nutmeg, chili, cayenne.

GOOD FATS
Good fats are essential and therefore should not be missed out from your buddha bowl.
> flax, hemp seeds or oil, olive oil, avocado, nuts and nut butter

TOPPINGS
Toppings are great to finish up the taste and look of the meal. Whenever your meal feels uncompleted, add some extra toppings for more texture or aroma and this will always transforms your dish
> fresh sprouts, olives, spring onion, nutritional yeast, black cumin, sunflower seeds, fresh lime.

And most importantly remember to have fun and enjoy your healthy and delicious creations.

Thank you so much Paula. These easy tips on how to build the perfectly delicious and healthy buddha bowls has us drooling! So yummy and so good for you.

{Words and Images by Paula Saalfeld; Instagram @plantifultaste }