Bhudda Bowls
The quickest, easiest, most nutritious, fuss free lunch prep you can do is to assemble a bhudda bowl (or salad bowl if you prefer). I have always been able to cook and produce nourishing food, I sometimes take this for granted and presume everyone else can. I wasn’t born or brought up this way, my diet when I was young was quite processed and heavily meat based. In my early twenties I made a decision to become a vegetarian and in those days, without giving my age away, vegetarian food was not readily available. So I bought some books and became a regular visitor to the health food shop, where I also became acutely aware of natural products and the environmental impact we have on our planet. Back in the day vegetarian food was heavily reliant on beans, pulses and TVP (textured vegetable protein not the nicest of alternative to meat). I slowly began to learn the art of preparing nourishing and simple food. I also spent some time cooking for my cousin who was a vegan, and my daughter who ate vegan food for a while due to skin allergies. I also used to cook for retreats to Bardsey Island near where I lived, which due to the isolated nature was always good healthy vegetarian food. Fast forward and I eat a variety of food and try not to label myself in any particular way, I am mindful about my body and what it needs so fuel it accordingly.
Bhudda bowls are a great way to nourish your body and soul if you do not have the confidence to cook fancy dishes or time to spend over hot pans. It is really just a process of putting some food types together in a bowl and use some creativity to make it look nice by putting into sections. Some basic things for the foundation of your bowl are:
Lots of leafy greens - salad leaves, spinach, kale
Rainbow of vegetables and salad vegetables - tomatoes, red cabbage, carrots (spiralled or ribbons) , peppers, sweetcorn, sweet potato (roasted), cauliflower (roasted), peas (cooked), courgette ribbons (grilled), whatever is in season and colourful and roasted is good.
Protein - quinoa (cooked), tofu, eggs, beans, lentils, chickpeas (naked or roasted), mushrooms (cooked), hummus, seitan, tempeh, chicken, fish
Healthy fats - Avocado, walnuts, cashews, almonds, pine nuts, pumpkin seeds, sunflower seeds (lightly toasted)
Grains of choice if you eat them - Rice, buckwheat, noodles
Probiotic boost - kimchi, sauerkraut, brussel sprouts (roasted), asparagus (grilled), garlic (roasted), Jerusalem artichokes (roasted)
Dressing - olive oil, lemon, balsamic, tahini, mustard, garlic
Be as creative as you like, our taste buds start working the moment our eyes see food and the more beautiful and inviting it looks the more the juices flow with our digestive enzymes. In terms of prep, I often batch make and store in the fridge then all I need to do is assemble in a bowl - great for taking to work too (but keep the dressing in a small pot and add before eating).
If you go to my recipes for lunch you will see the recipe for the bowl pictured in this blog - let me know how you get on.