How To Build A Buddha Bowl

04 Feb How To Build A Buddha Bowl

Posted at 18:44h in Recipes by

A Buddha bowl looks beautiful, tastes delicious and is packed with healthy ingredients. If you’re not familiar with them, Buddha bowls are essentially an upgraded salad that can be eaten warm or cold. 

At this time of year, you can include warm ingredients in your Buddha bowl such as crisped kale, paprika roasted butternut squash, steamed edamame beans and poached eggs. 

Your combination options are endless. You can choose from simple ingredients that require minimal preparation such as pre-boiled eggs, tins of beans or fish, jars of pickled vegetables and ready washed leaves. Or you can be creative and spend a little more time preparing things from scratch like roasted vegetables, homemade guacamole and poached salmon.

Below is a step by step guide for building a Buddha bowl. It comprises all of the key components of a balanced meal. These guidelines were originally put together by one of our nutritionists Inna and have been added to over time by the team. Inna’s Buddha bowl guide has proved a hit with many of our clients – thank you Inna! 

HOW TO BUILD A BUDDHA BOWL

For the base layer:

PICK A GREEN LEAFY VEGETABLE 

(A large handful) – kale (raw or crisped), rocket, watercress, spinach, lettuce.

Arrange the following (of your choosing) in segments around your bowl. Note that the list of examples is not exhaustive: 

PICK YOUR VEGETABLES

Grated carrot, chopped cherry tomatoes, pickled beetroot, roasted peppers, sliced cucumber, cooked / raw broccoli, spiralised courgette, finely sliced raw cabbage or sauerkraut, sliced radish and chopped celery work well. 

PICK A PROTEIN

Boiled / poached eggs, tinned or poached fish, prawns and pre roasted organic meat all work well. Tofu, tempeh and edamame beans are good vegan options. 

PICK A HEALTHY FAT

1⁄2 an avocado – sliced, mashed or as guacamole, a tablespoon chopped nuts / unroasted seeds. 

PICK A CARBOHYDRATE

(Optional – you can avoid if following a low carb diet)
Cooked brown rice, quinoa, beans, lentils, chick peas, roasted chunks of sweet potato.  

PICK A DRESSING 

Dressing recipes = two servings. Combine ingredients in a small jar and shake well to mix.

ITALIAN DRESSING

1 tablespoon balsamic vinegar, 3 tablespoon olive oil
Or
1 tablespoon good quality pesto (eg. Seggianno), 3 tablespoon olive oil
Top with basil leaves

ASIAN DRESSING

1 tablespoon tamari soy sauce, 3 tablespoon sesame oil, 1 teaspoon miso paste
Top with coriander leaves

CITRUS DRESSING

1 tablespoon of lemon, lime or yuzu juice, 3 tablespoon olive oil 
(You can buy small bottles of pure Yuzu juice from Waitrose)
Top with alfalfa sprouts

Aim to use seasonal, preferably organic ingredients. To find out what ingredients are in season, visit eattheseasons.com. Our guide to the Clean Fifteen and Dirty Dozen will help you identify which foods to prioritise buying organic. If you’re based in the UK, try subscribing to a weekly vegetable box to help you eat seasonally and organically. We love Riverford.

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SARAH LAW

Sarah has worked with hundreds of clients over the past decade to help them live in a healthy body that they feel confident in.


Sarah spent a large part of her teens and 20’s as a professional dancer battling with orthorexia and an unhealthy relationship with food and her body. This created a desire to understand the human body more so she could finally cut through the confusion and end the cycle of yoyo dieting. This fuelled her passion to help other women do the same.

 

Sarah specialises in supporting women who are struggling to lose weight due to underlying health issues. She’s helped many women manage their weight during and after the menopause, as well as clients with thyroid disease and immune system dysfunction. Sarah loves food and sharing healthy recipes with her clients. Her aim is to ensure that clients don’t feel deprived and instead, achieve their weight loss and health goals in a positive and sustainable way.

 

To enquire about working with Sarah, please contact us.

AILSA HICHENS

 

Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.

 

Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.

 

Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.

 

To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.

NIKKI ANDRIANI

 

Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of th clinic.

 

Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning.

 

A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.

STÉPHANIE ACHAR

Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.

 

Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.

 

To enquire about working with Stéphanie, please contact us.

INNA WEARN

Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.

 

Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.

 

Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!

 

To enquire about working with Inna, please contact us.

ANIA MASON

 

Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.

 

After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.

 

Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 

 

To enquire about working with Ania, please contact us.

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