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    Buddha Bowls: Grain + Green + Protein
    Buddha Bowls: Grain + Green + Protein
    Buddha Bowls: Grain + Green + Protein
    Ebook168 pages49 minutes

    Buddha Bowls: Grain + Green + Protein

    By Hannah Pemberton

    ()

    Read preview

    About this ebook

    Discover the new, easy way to enjoy balanced vegetarian and vegan meals with Buddha Bowls.

    Just follow the very simple formula: Grain + Green + Protein (+ Zen!) for meals that are tasty, nourishing and easy to make. Tempting dishes take you through the day from breakfast to dinner and everything in-between, including:

    • Chia Pudding
    • Huevos Rancheros
    • Bang Bang Dressing
    • Beet Falafel
    • Beet Quinoa Porridge
    • Super Nutty Sesame Tofu
    • Shiitake “Bacon”
    • And many more!

    All recipes are vegetarian or vegan, and vegan swaps are provided throughout. Simple meals are created with inexpensive ingredients that you can easily find in your local supermarket. These recipes are designed to feed one, for easy week-night solo cooking, but can easily be doubled-up to feed a crowd.
    Eating dishes that are both clean and green, yet actually taste good, won’t seem so difficult anymore with Buddha Bowls!
     
    LanguageEnglish
    PublisherSkyhorse
    Release dateOct 29, 2019
    ISBN9781510744134
    Buddha Bowls: Grain + Green + Protein

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      Book preview

      Buddha Bowls - Hannah Pemberton

      For Felix and Mathew, mum & dad x

      Copyright © Pop Press, an imprint of the Random House Group, 2018, 2019.

      First Published by Pop Press, an imprint of Ebury, a division of The Random House Group LLC.

      Photography copyright © The Kitchen Alchemist 2018, 2019.

      First Skyhorse Publishing edition, 2019.

      Hannah Pemberton has asserted her right to be identified as the author of this Work in accordance with the Copyright, Designs and Patents Act 1988.

      All Rights Reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018.

      Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or info@skyhorsepublishing.com.

      Skyhorse® and Skyhorse Publishing® are registered trademarks of Skyhorse Publishing, Inc.®, a Delaware corporation. Visit our website at www.skyhorsepublishing.com.

      10 9 8 7 6 5 4 3 2 1

      Library of Congress Cataloging-in-Publication Data is available on file.

      Design by Louise Evans

      Photography by The Kitchen Alchemist

      Text by Hannah Pemberton

      Project management: whitefox

      ISBN: 978-1-5107-4411-0

      E-Book ISBN: 978-1-5107-4413-4

      Printed in China

      CONTENTS

      What is a Buddha Bowl?

      The Buddha Bowls ritual

      Greens and raw veggies

      Proteins

      Grains

      Fruit and veggies

      Dressings & Sauces

      Fats

      Store-cupboard essentials

      Vegan swaps

      DRESSINGS & SAUCES

      MORNING BOWLS

      LUNCH BOWLS

      EVENING BOWLS

      RECOVERY BOWLS

      QUICKER-THAN-TAKEOUT BOWLS

      DINNER PARTY BOWLS

      Index

      My favorite combos

      Conversion charts

      WHAT IS A BUDDHA BOWL?

      Mealtimes are about taking time out, for you and for your body.

      But you don’t always want to spend hours in the kitchen, and if you opt for a plant-based diet, it can be tough to know whether you’re eating a perfectly balanced bowl of food at every meal.

      That’s where the magic of Buddha Bowls steps in. Following a simple formula of grain + green + protein, these nourishing and tasty bowls are full of goodness that will restore you at the end of a long day or after a workout, and get you raring to go over lunch or in the morning.

      But what is a Buddha Bowl?

      Simply put, it is a bowl bursting with ingredients, so that it resembles the overstuffed belly of Buddha. Using a mix of ingredients, hot, cold and warm, Buddha Bowls aim to take the stress out of putting a meal together. Don’t worry about having everything ready at the same time; instead, slowly assemble your bowl and mindfully enjoy the variety of temperatures, textures and flavors that eventually come together. Each of the recipes in this book contains the perfect balance to make a delicious meal for one—a meal that can be easily expanded to feed any number of people by simply multiplying the ingredients.

      1. Take time to find your perfect bowl—one that fits perfectly into your cupped hands, or one whose appearance fills you with a feeling of joy, nourishment and gratitude.

      2. Bed every bowl with an abundance of greens such as kale or spinach. These link us visually to nature, while filling the body with essential vitamins, minerals and fiber.

      3. Then mix in raw and cooked veggies and enjoy the delicious mix of hot and cold, sweet and sour, crunchy and soft.

      4. Add grains for an earthy texture and taste, and to fill you up, then protein to nourish your body and restore your muscles. Plant-based proteins are ideal for those following a vegan diet, while eggs and cheese have been included in various recipes for their superfood concentration of protein (and delicious-ness!).

      5. Add your final flourish with a dressing or sauce: it can be anything from a simple drizzle of olive oil and balsamic vinegar to one of the tasty dressings or sauces in this book (see pages 21–27).

      6. And finally, sit back, relax and take the time to enjoy every mouthful. Slowing down aids digestion and allows you to listen to the needs of your body as you eat.

      GREENS AND RAW VEGGIES

      Kale

      Spinach

      Broccoli

      Cucumber

      Anything that grows!

      Delicious raw vegetables, especially the green, leafy

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