Hannah Pemberton - Buddha Bowls Grain + Green + Protein

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 . 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

Mealtimes are about taking time out, for you and for your body. But you dont always want to spend hours in the kitchen, and if you opt for a plant-based diet, it can be tough to know whether youre eating a perfectly balanced bowl of food at every meal. Thats 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. Dont 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 onea meal that can be easily expanded to feed any number of people by simply multiplying the ingredients. Take time to find your perfect bowlone that fits perfectly into your cupped hands, or one whose appearance fills you with a feeling of joy, nourishment and gratitude. 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. Then mix in raw and cooked veggies and enjoy the delicious mix of hot and cold, sweet and sour, crunchy and soft. 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!). 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 ). 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.

KaleSpinachBroccoliCucumberAnything that grows! Delicious raw vegetables, especially the green, leafy kind, are packed with vitamins, minerals, antioxidants and fiber that are often best absorbed when eaten raw. For extra nutrients, avoid peeling your vegetables and just give them a good rinse before eatingoften a lot of the really good stuff is in the skin. While the recipes in this book generally include green, leafy vegetables already, bear in mind that every flavor combination suggested can be supplemented with a big handful of spinach, kale or lettuce. TofuBeansLentils & pulsesQuinoaNutsSeedsEggsCheeseYogurtLabnehKefir Proteins are the essential building blocks for our muscles and general bodily repair. Thats why its important that each meal you eat is packed with protein, whether you are a vegetarian, vegan or meat-eater.

All the bowls in this book contain a portion of protein, and the Recovery Bowls (see ) pack an extra protein punch, perfect for recovering from the gym or a few too many late nights.

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