The concept of a lunch bowl is pretty brilliant: all your favorite things, now together, in a bowl. I posted my love for them recently in this Buddha Bowl recipe, but what surprised me is the amount of questions about the specific structure of said bowl. So, let’s discuss!
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 can have a little “more is better” attitude 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 formula and put together an epic combination of your own.
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.
Something 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.
Something Veggie | 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!
Something Superfoodie | 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 smoked jalepeno kraut …to name a few!
Something Good-fat(ie) | To ensure a true nutritional equilibrium, incorporating healthy fat in 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.
Something Saucy | 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 a combination.
Ready to rock and bowl? Here’s a recipe for my of-the-moment bowl packed with all of the season’s finest eats.
WINTER HARVEST LUNCH BOWL
A feast of complimentary seasonal produce such pomegranate and acorn squash, you can make all the components to this lunch bowl ahead of time, and enjoy as a quick meal for several days throughout the week!
Makes 4 servings
2 tablespoons olive oil
1 tablespoon maple syrup
3 tablespoons Navitas Naturals Pomegranate Powder
2 tablespoons apple cider vinegar
½ teaspoon dijon mustard
Sea salt and ground black pepper
6 cups purple kale, stemmed and chopped
2 medium acorn squash
¼ cup coconut oil, divided
2 tablespoons minced fresh sage
½ cup unsweetened almond milk
3 cups cooked red quinoa
½ cup fresh pomegranate seeds
¼ cup roasted and salted sunflower seeds
1 sweet apple (such as Fuji or Gala), chopped
In a small bowl, whisk together the olive oil, maple syrup, pomegranate powder, apple cider vinegar, Dijon mustard, ½ teaspoon sea salt, and ½ teaspoon ground black pepper until completely emulsified. Toss as much of the dressing as desired with the kale. Set aside.
Preheat the oven to 425° F. Cut the squash in half lengthwise, and scoop out the seeds. Rub the interior cavity with coconut oil, and season with salt and pepper.
Place the squash flesh-side down on a baking sheet, and roast in the oven for 30 minutes, or until tender when pierced with a fork. Remove from the oven and let the squash cool for a moment.
Melt the remaining 3 tablespoons of coconut oil in a small skillet. When hot, stir in the sage and cook for two minutes. Add the sage and the hot oil to a food processor. Scoop out the flesh from the cooked acorn squash and into the food processor as well. Process the ingredients into a thick puree, then add the almond milk, ½ teaspoon salt, and ¼ teaspoon ground black pepper. Puree again until the squash is a smooth consistency.
To assemble, divide the dressed kale amongst 4 bowls. Spoon in the squash puree on one side, followed by the quinoa on the other. Sprinkle the bowls with pomegranate seeds, sunflower seeds, and apples. Enjoy warm or cold!
