Buddha bowls, also known as, Wellness Bowls, Power Bowls, Macro Bowls or Grain Bowls, are a nutrient dense, colorful and flavorful combination of food served in a large bowl (like Buddha's belly).  These bowls are designed as a great way to get all your nutrients, such as, carbs, protein, fat, vitamins and minerals. Buddha bowls are also great to meal prep in advance for quick, easy meals.  No matter what you call them, the following is a guideline to building your own.  Add an item from each category and drizzle on your favorite dressing or sauce.
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1. Grain:  rice, quinoa, farro, millet, couscous or pasta 
2. Protein: beans, peas, lentils, tofu 
3. Vegetables: use fresh and/or cooked vegetables  (make it colorful: eat the rainbow!)
4. Seeds and/or nuts: sesame seeds, sunflower seeds, walnuts, almonds, cashews
5. Herbs: any variety of fresh herbs
6. Dressing or sauce: this is the key to tie the whole dish together!

Below is my recipe for a Spring Buddha Bowl with Lemon Tahini Dressing. I love adding roasted and raw vegetables. The lemon tahini dressing is a delicious addition to tie it all together. I hope you enjoy this one and also trying your own creations.

​Ingredients:

• 1 bunch of asparagus, cut into 1/2 “pieces
• 2 carrots, peel and cut into 1” rounds
• 2 cups spinach
• 1 cup, cherry or grape tomatoes, sliced in half
• 1 cup farro, cooked (can also use quinoa)
• 1, 15 oz can of garbanzo beans, rinsed and drained
• ¼ cup raw sunflower seeds
• 1 avocado
• 2  tbsp olive oil
• salt and pepper
• fresh herbs (mint, parsley, dill, basil)
• 1 lemon
• ½ cup tahini
• 1 clove garlic

1. Add carrots, asparagus and garbanzo beans to a large baking sheet. Toss with 1 tbsp olive oil and season with salt and pepper. Roast in oven at 350 degrees for 20 minutes until tender.

To assemble your bowl:

1. Add a scoop of cooked farro to a serving bowl
2. Next add fresh spinach and tomatoes
3. Add the roasted vegetables and garbanzo beans
4. Sprinkle on fresh herbs (mint, dill, parsley)
5. Drizzle on Lemon tahini dressing (recipe below)
6. Top with sunflower seeds and avocado slices

Lemon Tahini Dressing

• juice of 1 lemon, about ¼ cup
• 1/2 cup tahini
• 1 garlic clove, minced
• ½ tsp salt
• ground black pepper
• ¼ - ½ cup water (as needed to thin)
• Combine all dressing ingredients together in a large bowl. Whisk until smooth

For more meal prep tips and ideas, check out my post here:  Meal Planning Tips

Ingredients:

• 1, 15 oz can chickpeas, rinsed and drained
•  1 red, 1 orange and 1 yellow bell pepper, cut into thin strips
•  ½ onion, sliced thin
•  2 tsp chili powder
• 1 tsp coriander
• ½ tsp paprika
• ½ tsp ground cumin
•  ½ tsp garlic powder
• ¼ tsp cayenne pepper
•  ¼ tsp salt
• 2 tbsp. olive oil
• tortillas

*Don't have all the seasonings? You can also use a packet of taco seasoning or fajita seasoning mix.

Extra optional toppings:
• Avocado slices
• Salsa
• Lime wedges
• Fresh cilantro

Directions:
1. Heat olive oil in a large pan and add onions and bell peppers. Cook for 5 minutes until onions and peppers begin to soften.
2. Add chickpeas and seasonings.  
3. Heat through and cook until peppers are soft.
4. Heat tortilla, then add chickpea mixture. Top with fresh squeezed lime, cilantro and any extra toppings desired.

I taught this class virtually in a corporate wellness class. My son came in to taste test (photo below)! He always loves these!

Note: This soup can be made in an Instant Pot or on the stove top. If using the Instant Pot, use the sauté function for Step 1.  Then add all the other ingredients and cover with lid. Cook on manual for 7 minutes.

Gazpacho is a flavorful, chilled, traditional, Spanish cuisine soup.  With the abundance of tomatoes, peppers and herbs in the school gardens, I thought this would be a perfect dish to make with elementary students. Through my work in the schools, I teach students how to make healthy dishes using their garden harvest and the importance of healthy eating.   I wasn't sure if they would like the idea of "cold" soup, but I can truly say, this recipe has been kid tested and approved! They really loved this flavorful dish.  It's perfect for a hot summer day when you don't feel like turning on the stove or oven.  This garden gazpacho is loaded with fresh vegetables and many essential nutrients.  Experiment with different varieties of peppers, tomatoes and herbs to create your own customized garden gazpacho.  My basic recipe is below.

Ingredients:

• 1 cucumber, halved and seeded
• 2  peppers, cored and seeded (can use any type of pepper: bell pepper, chili, anaheim and jalapeno for a little heat)
• 4 -6 Roma tomatoes
• 1/2 red onion
• Fresh herbs:  basil, oregano, parsley
• 2 garlic cloves, minced
• 3 cups of tomato juice (optional)
• ¼ cup fresh lemon juice (juice of one lemon) 
• 2 tbsp red wine vinegar or sherry vinegar- optional
• ¼ cup olive oil
• ½ tsp salt and freshly ground pepper
• Optional: Can also add 1 cup of cubed white bread to blender to thicken the soup
• garnish options: corn kernels, chopped greens, herbs, avocado, onion, mini toasts or croutons

Directions:

1. Use a blender or food processor - Chop the cucumbers, peppers, tomatoes, and red onions into 1- inch cubes.  Put each vegetable separately into a blender or food processor and blend until pureed.  Add the herbs, garlic, olive oil and bread (if using).  Blend until combined and reaches desired consistency.
2. ​Add pureed mixture to a large bowl.  Mix in tomato juice, lemon juice, vinegar (if using), salt and pepper.  Mix well and refrigerate.  The longer gazpacho sits, the more the flavors develop.
3. Garnish options: corn kernels, chopped greens and herbs, avocado, onion (and the mini toasts were a fun addition for kids!)

​Ingredients:

• 2, 15 oz can black beans            
• 1 onion, chopped              
• 2 cloves of garlic, minced
• 1 package taco seasoning
• cooked brown rice
• salsa

Extra toppings for bowls:

• chopped lettuce
• avocado
• chopped tomatoes
• fresh cilantro
• corn
• fresh lime juice

​Directions:

1. In a medium saucepan, heat 2 tbsp of water over medium heat, then add onions and garlic.  Cook for a few minutes until onions are soft.  Next, add the black beans and taco seasoning and ½ cup water. Simmer for about 15 minutes.  Stir in fresh cilantro.
2. Assemble bowls:  Add brown rice to serving bowl.  Top with black beans mixture and salsa followed by any extra toppings, if desired.  *Can also serve in a tortilla.  Add rice to a tortilla, top with beans and toppings.

                

Ingredients:
Quick Tomato Sauce:

•  28 oz can crushed tomatoes, diced tomatoes or whole tomatoes
• 1 small can tomato sauce
• 1 garlic clove
• Fresh herbs (basil, parsley, oregano)
• optional:  fresh tomatoes
• red pepper flakes
• salt
• pita bread (can also use tortilla or English muffin)

 Pizza Toppings (Add your favorites)

• olives
• zucchini, thinly sliced
• mushrooms
• bell peppers, diced
• broccoli, finely chopped
• tomatoes, chopped
• shredded cheese 

A family favorite meal (that we probably have weekly) is curry bowls!  We have several favorite restaurants that we regularly get curry from, but, of course, I wanted to try my own version at home.  I created this really simple Red Thai Curry.  I keep our pantry stocked with canned coconut milk and add different vegetables that I have on hand.  

Ingredients:
Curry:

• 1 tbsp. coconut oil
• 1 garlic clove
• 1” piece of ginger, grated
• 1 chili pepper, finely chopped or dash red pepper flakes
• 2 tbsp. red curry paste ( I love Thai kitchen brand)
• 2 tbsp. soy sauce or tamari
• 2-15 oz. cans coconut milk

Vegetables: Use any of your favorite vegetables, but here are some of our favorites with this dish:

• 2 medium carrots, cut into rounds
• 1 asparagus, cut into 2-inch pieces
• 1 zucchini, diced
• 1 yellow bell pepper, julienned
•  1 cup broccoli florets

Tofu & Noodles

• 1 block tofu, drained and cut into small squares
• Rice Noodles, prepare according to package or brown rice

Optional Garnish:

• 1 cup fresh basil or mint
• raw cashews or peanuts, chopped
• bean sprouts

Directions:

1. For the curry:  Heat oil in large pan and add garlic, ginger, red curry paste and chili pepper/flakes.   Sauté 1 minute.  Whisk in coconut milk and soy sauce.  Simmer about 15 minutes.
2. In a separate pan, add carrots, zucchini, asparagus, bell peppers (and any other vegetables).  Add ½ cup water and steam vegetables until tender being careful not to overcook. Add tofu and heat through.    
3. To serve: Add rice noodles to bowl.  Scoop coconut curry over noodles, top with veggies and tofu. Garnish as desired. Can also serve over brown rice instead of rice noodles.

Ingredients:

• 1 cup Tricolor Pasta or bowtie pasta

Any favorite raw vegetables, about ½ cup each:

• carrots, shredded
• cucumbers, peeled, seeded and diced
• grape tomatoes
• olives
• cauliflower
• broccoli

Dressing:

• 2 tbsp. balsamic vinegar
• 1 tbsp. Dijon mustard
• 1 tbsp. maple syrup               
• salt and pepper

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Directions:

1. Cook pasta according to directions. Cool and set aside.
2. Chop and prepare vegetables.
3. Toss vegetables with the cooled pasta. 
4. Whisk together dressing ingredients.  Pour onto pasta. 
5. Mix together.

​Ingredients:

• 1 cup red lentils
• 1 tbsp coconut oil
• 2 bunches asparagus
• 2 cups snap peas
• 2 small zucchinis
• 4 green onions
• fresh mint and parsley
• 1 avocado
• 1 lemon, juiced
• sea salt and ground black pepper
• Garnish options:  Sunflower Seeds, Sesame seeds

 

Directions: 
1. Cook the lentils in boiling water until just tender (20 minutes). Drain and set aside.
 
2. Chop the asparagus in 2” pieces (discard the woody ends), chop the zucchini into small diced size pieces and finely chop the onion.
 
3. Heat the coconut oil in a skillet and add the asparagus, zucchini, onion and snap peas. Season the vegetables with a pinch of sea salt and freshly ground black pepper. Cook only for a couple of minutes, then remove from the heat.
 
4. Add the cooked lentils to the vegetables and mix in the lemon juice.  Add chopped avocado and finely minced fresh herbs. Garnish with sunflower or sesame seeds.

Serve warm or at room temperature.

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.Ingredients:
• 1 carton vegetable broth – 4 cups
• 4 cups water
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 2 celery stalks, chopped
• 2 carrots, peeled and diced
• 4 potatoes, diced
• 1 zucchini, diced
• 1 cup frozen corn
• 1 cup frozen peas
• 1 cup fresh herbs: parsley, oregano, basil or 1 tsp dried herbs
• 1- 15 oz. can garbanzo, kidney or cannellini beans
• 1- 28 oz. can crushed or diced tomatoes
• Optional:  Add minced greens (kale, mustard greens, spinach)
• 1 tsp salt
​• 2 cups, cooked brown rice, cooked pasta shells or alphabet pasta

Directions:
1.    Add onion, garlic, celery, carrots, potatoes and zucchini to a large pot*
2.    Add broth and 4 cups water.  Bring to boil and simmer until carrots are soft. 
3.    Add corn, peas, garbanzo beans and crushed tomatoes.  Simmer for about 20 minutes.
4.    Add salt to taste, fresh herbs and minced greens.
You can also add: green beans, cabbage and any other favorite veggies!
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*To make in the Instant Pot, add all ingredients to the Instant Pot. Close and seal lid.  Cook on manual mode for 10 minutes.  Release steam and open lid.  Add salt and cooked pasta shells, brown rice or alphabet pasta.   

​Ingredients:
·       4 medium size zucchinis; Cut into Spiral Noodles.  Add to bowl and set aside.
Quick Tomato Sauce:
·       28 oz can crushed tomatoes
·       1 garlic clove
·       Fresh or dried Italian herbs (basil, parsley, oregano)
·       Optional: fresh tomatoes
·       Red pepper flakes (if you want it spicy)
·       Salt to taste
 
Directions:
1.    In blender, add tomatoes, garlic, herbs and spices and blend for 1-2 minutes.
2.    Add sauce to a small sauce pan and cook over low heat for about 15 minutes. 
3.    Top zucchini noodles with sauce. 
4.    Top with: vegan parmesan (recipe below), chopped walnuts, pine nuts, sun-dried or fresh tomatoes
 
Vegan Parmesan
Ingredients:
·       ½ cup raw almonds
·       ½ cup raw cashews
·       ¼ cup nutritional yeast
·       ½ tsp salt
·       ¼ tsp garlic powder
Directions:
Combine all ingredients and pulse in food processor into fine meal consistency.

Zoodles are also a fun way to get kids involved!  Check out our favorite spiralizer on Amazon here:  Vegetable Spiralizer 

Not only is it a fun 2007 Disney movie featuring Chef Remy the rat, but Ratatouille is a delicious French Provencal dish featuring seasonal stewed vegetables.  It's also my favorite way to use eggplant, which is abundantly grown in the Las Vegas school gardens.  Kids will love this flavorful dish!

​Ingredients:
·       2 tbsp. olive oil
·       2 cups chopped onion
·       2 garlic cloves, minced
·       1 cup chopped yellow bell pepper
·       1 cup chopped red bell pepper
·       5 1/2 cups diced and peeled eggplant (about 1 pound)
·       1 small zucchini, diced
·       1 (14 1/2-ounce) can organic diced tomatoes, undrained and/or fresh tomatoes
·       1/2 teaspoon kosher salt
·       1/2 teaspoon freshly ground black pepper
·       Fresh herbs (parsley, basil)
 
Directions:
1.    Heat oil in a large nonstick saucepan over medium-high heat.
2.    Add onion and garlic and sauté for about 3 minutes or until onions are soft.
3.    Add the eggplant, bell pepper, zucchini, and tomatoes; stir to combine and cook until vegetables   are tender.
4.    Add fresh herbs and season with salt and pepper.
5.    Cover, reduce heat, and simmer 5 minutes.
6.    Serve over brown rice.

Here is a simple Cauliflower Rice dish which would make a delicious and healthy, low
carbohydrate and gluten free meal.

Ingredients:

• 1 head of cauliflower, finely chopped in food processor
• 2 carrots, diced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 2 ribs celery, thinly sliced
• 1 tbsp grated fresh ginger
• 1, 15 oz can kidney beans

Directions:

1. Cut the head of cauliflower into quarters, then trim out the inner core from each quarter.
2. Break apart the cauliflower into large florets.
3. Add the cauliflower to a food processor. Process in two batches if necessary.
4. Process the cauliflower in pulses until it has completely broken down into rice-sized granules.
5. Add the carrots, bell pepper, zucchini and celery (and any other favorite veggies) to large pan with ½ cup water.
6. Sauté until veggies are soft about 5-10 minutes.
7. Add in the cauliflower, kidney beans, and ginger and combine well.
8. Cook about 5-10 minutes more.
9. Add 2 tbsp. tamari, soy sauce, or liquid aminos and mix well.
10. Top with sesame seeds.
11. Serve.