By Julie Morris, Superfood Chef
Lunch bowls, sometimes called “Buddha Bowls,” are not your average meal. These powerfully nutritious recipes pack in pretty much everything your body craves in the form of filling protein, energizing carbohydrates and good fats. Plus, lunch bowls are unquestionably delicious, leaving no mystery as to why so many people are so hooked on this healthy way to feast.
But when it comes to the specifics of a lunch bowl, that’s when things get a little more vague. The mantra of many lunch bowls is “all of your favorite healthy things...in a bowl,” which, as you can imagine, leaves a lot of room for no-limits interpretation. While there aren’t specific “rules,” most bowls are designed to offer a well-rounded, balanced combination of ingredients, with each ingredient or micro-recipe in its own dedicated pile in the bowl, as opposed to being mixed up together. If you’re looking to make your own lunch bowl, simply follow this basic six-step formula and put together an epic combination of your own.
Step 1: Start with Something Starchy
At the bottom of your bowl, start with a serving of a starchy carbohydrate. This can be anything from cooked rice to noodles to a starchy vegetable like potatoes. This will be your filling base for the meal.
Step 2: Add a Protein
Add a serving of your favorite healthy cooked protein. To keep your bowl plant-based, you even use beans, legumes, tempeh and more! Bonus points if you season your protein with something simple like your favorite spice or some soy sauce to make it extra irresistible.
Step 3: Pile on the Veggies
The biggest pile in your lunch bowl should be your vegetable pile. Stay simple with a handful of baby greens or shredded carrots, or get creative by adding special vegetable sides such as roasted broccoli, “riced” cauliflower or sautéed bok choy. And yes, you can always add more than one favorite vegetable!
Step 4: Spoon on Some Superfoods
Lunch bowls really are intended to be an ideal way to enjoy a balanced meal, so adding something that boasts some superfood action is a great way to include both delicious intrigue as well as bonus nutrition. Spoon in a pile of your favorite superfoods, like dried goji berries, fresh pomegranate seeds, or pickled purple cabbage…just to name a few options!
Step 5: Don't Forget the Good Fat
To ensure a true nutritional equilibrium, incorporating healthy fat into your bowl is important. Top your bowl with good plant-based sources like sliced avocado, a generous scoop of hemp seeds, or a handful of your favorite nuts.
Step 6: Drizzle it with Sauce
Time to dress your delicious combination! Lunch bowls are famous for their sauces, which are often drizzled over the top of the bowl. You can use salad dressings, bottled sauces, something more dip-like such as hummus or guacamole, or even a combination. The possibilities are only as limited as your imagination.
Looking for more delicious lunch recipes? Head to our Recipe Library to browse our favorites!