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Brown - Bowls cookbook The 150 best recipes for a varied and healthy diet: Delicious Buddha bowls, poke, low carb, smoothie or vegan with superfoods - including construction kit + nutritional information

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Bowls cookbook The 150 best recipes for a varied and healthy diet: Delicious Buddha bowls, poke, low carb, smoothie or vegan with superfoods - including construction kit + nutritional information
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Brown / Reagan
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Year:
2020
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The Bowls cookbook with 150 delicious recipes + nutritional informationHave you been trying to eat healthier for a while but have little time or inclination to cook? Do you feel like you are not getting all the essential nutrients your body needs? Do you want to give your body new energy with superfoods?Then you need this bowls cookbook. 150 varied recipes with nutritional information offer you the perfect basis for a healthy diet that is fun!Bowls are delicious, easy to prepare, and incredibly healthy. A few fresh ingredients are nutritionally coordinated so that they always contain all the important nutrient groups: carbohydrates and proteins, healthy fats and vitamins. The result in a single bowl looks delicious and puts you in a good mood - not only visually but also the ingredients.The traditional Buddha Bowl from Zen Buddhism is vegetarian. In the bowls recipe book, you will also find many modern recipes with fish, meat, vegan bowls and low carb variants. Bowls can be hearty and fruity-sweet, with an Asian touch or fiery Mexican. The main thing is that it is fresh, healthy and colorful!The All-in-One Bowl Cookbook simply shows you:How do you put together a bowl from six basic ingredients?Where does the bowl food come from?What is a Buddha Bowl and what belongs in a Poke Bowl?Why are bowls so healthy?150 delicious recipes for all types of bowls with detailed descriptions and nutritional information. Let yourself be inspired:Classic Buddha bowls, healthy veggie bowls or balanced vegan bowlsNutritional trend: low carb bowlsFood for the eye: rainbow bowlsHearty bowls with meat and poke bowls with delicious fishFruity smoothie bowls and warming winter bowls

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Table of Contents

Bowls cookbook
The 150 best recipes for a varied and healthy diet.
Delicious Buddha bowls, poke, low carb, smoothie or vegan with superfoods - including construction kit + nutritional information

Author: Reagan Brow n

Table of Contents

Preface

Healthy nutrition is the basis for a healthy and active life. Diet affects the body in a variety of ways. Those who eat a balanced and healthy diet have more energy for the day and can actively influence their psyche.

Nowadays nutrition is as individual as lifestyle. Healthy eating can be implemented in everyday life like never before and many forms of nutrition claim to be the healthiest. Regardless of whether it is paleo, low-carb or vegan nutrition - they all rely on variety and quality in food, paired with a certain lifestyle.

The right diet has to suit you. In addition to allergies and intolerances, lifestyle also plays an important role here. The basis for a healthy and balanced diet lies in the micro and macronutrients in food. A balanced distribution of carbohydrates, fat, proteins, vitamins and trace elements can be achieved with any form of nutrition.

On the other hand, the bowl culture makes it easy to visualize these nutrients. A bowl always contains all nutrient groups, combined with gentle preparation. It can be seen from the outset that there are no limits to the imagination and taste.

Bowl Food has a lot more to offer than just pretty photos on Instagram. The meal combines all micro and macronutrients, is easy to prepare and is something very special in every version. This book contains the best bowl recipes for every taste - from vegetarian Buddha bowls to poke bowls for fish lovers to modern variations with meat.

What is a bowl?

Bowls are the latest trend in diets. There is not just one variant of the dish, but all are based on a modular principle. In this, the micro and macronutrients are practically prescribed, which canbe freely replaced by the various foods.

Bowls always consist of carbohydrates, proteins, fat, lettuce, extra vegetables and a topping. The dishes are based on these six components. There are different approaches. Buddha bowls are always vegetarian and poke bowls always have fish in them. There are now also modern variants such as vegan bowls, smoothie bowls and breakfast bowls.

There are no limits to the imagination when preparing the dishes. One should make sure to correctly calculate the nutrient groups and to eat a balanced diet. If you are on a low-carb or low-fat diet, you can also swap your groups: With low-carb, more fat and protein are put into the bowl and with low-fat, more carbohydrates and protein.

Where does the bowl food come from?

Rumor has it that it is called the Buddha Bowl because the bowl resembles the round belly of the Buddha statue and the contents make you smile like this one. However, this is only half the story. The Buddha-Bowl goes back to ryki, a food culture from Zen Buddhism.

In this eating ritual, the monks practice mindfulness of themselves and the food. The idea behind this is that the monks only eat enough to meet their daily needs. In monasteries and among Buddhists per se, this particular form of eating is deeply connected to religion, as it is viewed as a sign of the transition from student to teacher.

However, the bowls only became a trend and thus famous worldwide when food bloggers discovered the colorful and varied dishes for their photos. Bowls are now strongly associated with clean eating and vegetarianism.

Since the emphasis in the bowls is on a balanced and healthy diet, it quickly became popular. The diet that accompanies this food trend has a very strong influence on your own body. Those who have eaten unhealthily in advance will not only lose weight but also feel a significantly better mood. The proportion of high quality food and the associated nutrients actively contribute to a more balanced psyche.

Those who also study the culture behind eating will find how mindfulness and meditation can have a powerful impact on their own lives.

Buddha bowl construction kit

The Buddha bowl is vegetarian. Modern variants also have meat as a source of protein, but this is no longer a typical ryki, as Buddhism is a largely vegetarian religion.

A Buddha bowl consists of the following components:

20 % carbohydrates

Rice, millet, sweet potatoes, quinoa, couscous, peas, potatoes, corn, amaranth, etc.

20 % proteins

Lentils, beans, chickpeas, edamame, tofu, quark, etc.

20 % vegetables

Zucchini, broccoli, peppers, tomatoes, mushrooms, carrots, etc.

20 % salad

Swiss chard, spinach, savoy cabbage, lamb's lettuce, etc.

10 % fat

Avocado, nuts, chia seeds, olive oil, etc.

10 % toppings

Sprouts, sesame seeds, pumpkin seeds, fruit, coconut flakes, feta, etc.

The combinations of these six ingredients lead to an infinite number of variations that can be tried out. You should always take the salad as a base, to whose taste you can combine the other ingredients. The bowl always focuses on nutritional value and mindfulness. Enjoyment and a conscious approach to nutrition come with the preparation.

Poke bowl construction kit

The most important ingredient in a poke bowl is the fish. This is used as the main supplier of protein and partly also for fat. A simple Buddha bowl can be turned into a poke bowl in no time at all.

In the original versions of the poke bowl, the fish was eaten raw, similar to sushi or hoe-deopbap, and only seasoned with a marinade. This marinade is mostly based on a soy sauce with various spices, such as ginger, lime or chili.

The poke bowls were a popular starter in Hawaii in the 1970s and are now making a comeback thanks to the Buddha bowl. The structure of the poke bowl is the same as that of the Buddha bowl, except that proteins and fat can also be made from salmon, herring or shrimp.

What makes the bowl so popular?

It is no coincidence that bowl food is so trendy. Food is popular because it combines many good things. First of all, the focus is on the food itself. Lots of fresh ingredients that are nutritionally balanced and support many different lifestyles and diets. The structure of the bowls is only roughly sketched so that you can tailor it to your eating habits and preferences.

You can also use the leftovers from the previous day very well. Whether this is rice or cooked vegetables, there is room for everything in the bowl. The rest of the bowl is also prepared very quickly. That in turn makes it very attractive for various restaurants. Bowls are quick to prepare and offer something completely new to the established kitchens by focusing again on the original foods that are only minimally processed.

Due to the many vegetables, the bowl shines in different colors and offers influencers the perfect motif to put yourself in the limelight without being in the picture yourself. In addition to the beautiful picture of what the dish gives off, most of them also quickly notice the other advantages that healthy eating brings with it.

The balance in macro and micronutrients invigorates the mind and leads to a good mood through eating. A conscious and balanced diet strengthens the immune system and can prevent many diseases. If you actively adjust your diet to the needs of your own body, you can increase your ability to concentrate, reduce excessive tiredness or even better manage depressive episodes.

The bowl food itself is designed with mindfulness in mind. Through eating one should be able to appreciate the actual taste of the food again; you will find few sauces or highly processed foods. In addition, you should be conscious of your food. This now resembles an automatic situation, while it represents the basis for every day. Through the meditative approach, the bowl food culture brings attention back to the little things in life. The conscious perception of actually automated processes enables them to be experienced and evaluated again. The new discovery of deceleration changes the quality of consciousness and stress hormones can be processed better.

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