FEED YOUR SOUL
How to Make a Buddha Bowl
May 4, 2017
eady for a post-ride meal? Here’s how to make a healthy, satisfying buddha bowl in five easy steps from TRACY LOCKWOOD, registered dietitian in New York City and founder of Tracy Lockwood Nutrition.
Buddha bowls. Sounds scary and intimidating but these bowls fall nothing short of delicious, efficient and nutritious. Buddha bowls should be nutritionally balanced with basics: protein, veggies, and a healthy grain. Also known as “macrobowls” because they contain every macronutrient (protein, carbohydrate, fat), they have a strong presence on social media due to their vibrant colors and easy, yet inspiring recipes. Throw together ingredients from your pantry or leftovers from your refrigerator and you’ll likely have a Buddha bowl ready to go — it’s that simple! Get inspired on Instagram by typing in the hashtag #buddhabowls and fill up on these healthy, crunchy and trendy bowls for any meal of the day, no joke.
Here’s my go-to lesson on how to make the perfect buddha bowl.
1. Start with a bed of greens
This will be your base of the bowl. I have been choosing arugula, known for it's peppery yet refreshing kick or kale to get my fiber filling fix — plus the kale gives the bowl some extra volume.
2. Add your grain
Quinoa, brown rice, farro, sorghum, you name it. All of these fiber-rich grains help keep us full and nourished for hours after eating them. Also packed with B vitamins, these carbs will keep our energy levels stable and keep our brain sharp. Don’t go overboard with the amount of these dense grains (aim for the size of your closed fist for 1 serving), even if they are considered healthy.
3. Layer on protein
My protein choices to put inside the bowls are poached eggs, chickpeas, lentils, tempeh, tofu, chicken or shrimp. Some of these picks are also carbs (such as beans, chickpeas, lentils) so try to be aware of the serving size. I’ve been leaning more towards chickpeas these days for a boost of iron and plant-based protein. Tip: if you roast the chickpeas beforehand (add olive oil, dash of salt and pepper and throw them in the oven at 450 degrees, for 20 minutes) they add a satisfying and salty crunch to your bowl.
4. Pile on the vegetables
Anything goes. Literally. Add any vegetables you normally would to a salad and you’ll have mastered the buddha bowl. My favorite veggies to boost my buddha bowl up with antioxidants are purple cabbage, orange beets, yellow tomatoes, or roasted Brussels sprouts.
5. Top with dressing or sauce
Go ahead, be fancy. Drizzle creamy cashew, apple cider vinaigrette or tahini sauce on top. Or stick with a simple dollop of hummus smack in the bottle of the bowl. If you want, go the extra mile and sprinkle chives, cilantro, basil or mint for an added flavor boost. Either way, it’s sure to be delicious!
Learn more about Tracy Lockwood HERE. Questions or comments? Email SOULlife@soul-cycle.com! Want to ride? Grab a series HERE and book a bike!