Happy Monday friends - I hope you had a restful weekend.
An aspect of plant-based nutrition that I have made a staple in my life is regularly eating plant-based bowls (you might have heard of them being called buddha bowls).
Essentially if you don't know what they are, they're a bit of a medley of different ingredients brought together in a bowl (as shown in the feature image above).
The reason why I'm such a big fan of these is that they're a really easy way to load up on nutrition without having to think too much.
They're also easily customisable to your needs and allow you to rotate different foods, as well as taking the stress away from having to think about an actual recipe.
To build these in the best possible way, here are the key elements you need to consider:
Prioritise plant protein
This seems obvious but making plant protein a central part of your bowl is important - not just for building muscle but repairing other tissues, hormone regulation, producing enzymes, cell structure...the list goes on.
Make sure to get a minimum of 25g in your bowl, with you main sources being tempeh, tofu, seitan, various types of legumes (beans, lentils etc) and legume pasta (chickpea pasta, lentil pasta etc).
(As an aside, read this article written by myself if you want a practical guide on how to optimise fitness and protein on a plant-based diet).
Don't be afraid of carbs
Don't fear carbs – from the right sources, they are an incredibly important macronutrient for energy, and they also provide fibre and a ton of micronutrients for other areas of health.
Some of my go-to sources include whole and ancient grains, starchy and cruciferous vegetables like sweet potato, butternut squash and broccoli, and plenty of other vegetables as well.
Incorporate healthy fats
Fats seem to be demonised sometimes in the plant-based world – some plant-based doctors even encourage a low-fat approach (which I think is suicidal).
Fat is super important for nutrient absorption, brain health, regulating hormones, reducing inflammation, heart health...list goes on.
My favourite sources are avocado (I eat at least 3 per week), nuts and seeds, hummus, tahini and extra virgin olive oil.
Get in dark leafy greens
If only you understood how important dark leafy greens could potentially be for your health, you'd eat them all the time.
Like, all the time.
Immune health, skin health, minerals to support muscle function, heart health and blood pressure.
There's lots to like about them and I always get them in my bowls (and so should you).
Spinach, kale, arugula, bok choy and swiss chard should get you started.
Add fermented foods
I'd say in the last couple years fermented foods have really become a staple in everything that I'm doing.
They support gut health in an incredible way, and as a result reduce chronic disease risk, increase nutrient absorption and have an anti-inflammatory effect on the body.
Kimchi and sauerkraut are my favourites – I get a dose of kimchi daily without fail – but you've also got miso, tempeh and pickles that you can get into your bowls as well.
Here are some of my go-to's – with plenty of the ingredients mentioned:
As I mentioned; the great thing about these bowls is that there are no rules in terms of the foods you include.
You can rotate exactly how you please.
Not to mention that cooking this way also provides you with less stress thinking about a specific recipe that you have to follow down to a T, especially if you want a more low-effort cooking process.
(Nothing wrong with recipes of course, I create plenty! But sometimes a more seamless meal is what people want).
Buddha bowls are the way; make sure they're in your rotation on a regular basis throughout the week!
Stay healthy,
Jeff