A few weeks ago, I shared this recipe on my Facebook page. Roger and I had just returned home from traveling, and we hadn’t yet done a full grocery shop. He opened the fridge and said, “Should I go out and grab something? We have no food….” I told him to get out of the kitchen and give me 15 minutes. 😉 I love a challenge! My mother gave me the gift of always being able to whip something up, no matter how low on supplies I might be.
How do I do it? It depends.
When I have lots of ingredients to choose from, I start with the flavours I am seeking (Indian, Mexican, Italian…) but when I am literally looking into Mother Hubbard’s Cupboard, it’s all about the protein sources! I figure out the protein first and then build from there. I tend to have pulses (beans, lentils, chickpeas…) in the pantry, so the can of black beans was the impetus for this recipe. But they aren’t super high in protein, so I decided on some hard boiled eggs to fill in the gaps. Once the protein is determined, I move onto the veggies. I noted that I only had greens and tomatoes, plus a yellow pepper, so I got to work building a “bowl” like at Freshii and lots of other lunch places I see cropping up. I decided to use some leftover brown rice (I make a double batch of rice or quinoa and freeze it so I always have it on hand) and pretty much just warmed and arranged everything. I love an easy meal that checks all the boxes of being easy, tasty, fast and healthy, especially now that we are in the heat of summer.
If you give it a try, I hope you enjoy!
EASY, TASTY BUDDHA BOWL
Sarah Roberts
Why I Make This: I love an easy meal on busy week nights. Enter the “Buddha Bowl”! You can pre-make and then freeze the grain, if using, (brown rice, quinoa, wild rice, etc…) or perhaps choose potatoes, sweet potatoes or turnip (mashed, steamed or roasted) if you prefer a grain-free option. You can freeze those, too, and then thaw on the stove in a frying pan over medium heat. Stir as necessary. You can also omit all starch and use extra greens. With these bowls, ANYTHING goes, so change the dressing, the veggies, the protein, the grain however you like! Let’s make eating well a fun and easily accessible experience for us all…no matter how busy we get.
INGREDIENTS
*Cooked brown rice or quinoa (or any preferred grain)
*Greens (any kind, such as kale, arugula, spinach. etc.)
*Canned black beans, drained and rinsed very well
*Charred, diced yellow peppers (see below)
*Hard boiled eggs, sliced in half
*Chopped tomatoes mixed with chopped green onion or onion flakes, and salt & pepper
*1/4 of an avocado
*Wedge of lime
DIRECTIONS
~Hard boil your eggs if you don’t have any in the fridge.
~While the eggs are cooking, make the charred peppers. Heat a frying pan over medium-high heat. Once hot, toss in diced peppers, no oil, and cover with a lid. After 2 mins, stir and cover again for another 2-3 minutes. Set aside with the lid on to keep warm.
~Heat a small pot over medium heat, and add some coconut oil (I use about 1 tablespoon for one can of beans). Dump in the rinsed beans, mashing them down with your spatula as you fry them. Add salt & pepper and some Mexican seasoning (about 1/2 teaspoon per can of beans). Set aside. See below for Mexican Seasoning recipe.
~In a frying pan over low-medium heat, warm some rice.
~ Make dressing (see comments)
To Assemble: Into a bowl (like a cereal or soup bowl), dump a serving of rice, add in the greens, top with the black beans, the peppers, tomato mixture, egg, avocado, and drizzle with dressing.
Serve with the wedge of lime.
MEXICAN SEASONING
Sarah Roberts
INGREDIENTS
2 teaspoons chili powder
1 1/2 teaspoons paprika
1 teaspoon onion powder
1/4 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon cumin
1/2 teaspoon oregano
1/4 teaspoon black pepper
Pinch of cayenne
Pinch of red pepper flakes
DIRECTIONS
Combine all ingredients in a small bowl. Store in a mason jar.
HOT & SPICY MEXICAN-INSPIRED DRESSING
Sarah Roberts
Why I Make This: I had never made this dressing before, but wanted something spicy for the bowl. Remember to adjust amounts based on how many Buddha Bowls you are making along with your portion sizes. This is enough for me for about 6 bowls, but I don’t use a lot of dressing.
INGREDIENTS
*1-2 Tablespoons Sriracha
*Extra Virgin Olive Oil and/or Avocado Oil (I use both oils, but you can use one or the other. About 4-6 tablespoons total, until desired consistency).
*Fresh black pepper
*1 Tablespoon Dijon mustard or Greek yogurt (or both)
*Pinch Mexican seasoning (see recipe, above or use a store-bought brand)
DIRECTIONS
Add all ingredients but the oil(s) to a mug. With a fork, whisk in oil slowly until desired consistency/taste.
I hope you enjoy these easy, versatile, and make-ahead meals, especially when things get super busy. A simple Google search will yield a ton of ideas for "Buddha bowls" or visit freshii.com for inspiration.
Because I want you to love your life one bite at a time.
P.P.S. If you’d like to learn all sorts of recipes and tips to live a healthier lifestyle, all while working on your relationship with food, sugar, weight, and body image, I’ve put together a 12 week program that gets to the root of our issues and we develop a plan together that will help you to treat your body with greater compassion, love and respect. It’s awesome. And I’d love for you to experience it. One Bite At A Time. Visit OBAATCoaching.com to learn more. Registration for my next round will open soon.
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