This recipe is not just a recipe. It’s a foundation on how to build any meal in optimal ratios to sustain great health and a healthy weight. Follow this basic bowl (or plate) design and swap out each component with whatever ingredients you love that falls under that category.
Half your plate: Non-starchy vegetables (dark leafy greens, broccoli, peppers, mushrooms, onions, cauliflower, rutabaga, carrots, beets, etc.). These can be raw or cooked. You can also add a little fruit here to naturally sweeten up your bowl, like berries, citrus segments, or sliced apple or pear.
Half your plate: Whole food starch, such as potatoes (yep… even white ones!), sweet potatoes or whole, intact grains like brown rice, quinoa, millet, sorghum, rye berries, spelt berries, etc. It’s a great idea to make some of this half of your plate high-fibre, starchy legumes, such as beans, lentils or peas.
Flavour-boosters: This is where your sauce or dressing falls. Focus on whole, unrefined plant-based ingredients and flavour boosters with bold, punchy flavours and go a long way without adding many calories or a lot of salt (vinegars, citrus juice and zest, garlic, onions, spices, herbs, mustard, etc.). Let your imagination run wild here. Go nuts!
Buddha bowl with peanut-ginger dressing
A garlicky, gingery, peanut dressing makes this nutritious bowl come to life. If you’re not into cilantro, feel free to swap in mint or fresh basil for an equally delicious hit of freshness.
Prep time: 25 minutes
Total time: 25 minutes
Makes 4 servings
Ingredients
1 cup millet
2 cups water
8 cups (lightly packed) dark leafy salad greens, such as baby arugula, baby spinach, or a mix
1 can (540 mL) chickpeas, drained and rinsed (about 2 cups cooked chickpeas)
1 yellow pepper, thinly sliced
2 cups thinly shredded red cabbage
1 cup halved cherry tomatoes
1 finely chopped green onion
¼ cup chopped fresh cilantro
Peanut-Ginger Dressing:
2 tbsp unsweetened peanut butter powder, rehydrated as directed, or natural peanut butter
1 tbsp miso paste
1 tbsp Dijon mustard
2 tbsp flax seed meal
¼ cup balsamic vinegar
3 tbsp water
1 tsp grated ginger
1 clove minced garlic
1 tsp sriracha
Directions
- In a small saucepan, combine millet and water; bring to a boil. Cover and reduce heat to medium-low. Cook until liquid is absorbed, about 15 minutes. Remove from heat; let stand 5 minutes. Uncover and fluff with fork.
- Peanut-Ginger Dressing: Meanwhile, in small bowl, mix together peanut butter, miso paste, mustard and flax seed meal until smooth. Gradually whisk in balsamic, water, ginger, garlic and sriracha. (Make-ahead: Refrigerate for up to 1 day.)
- Divide greens among 4 large bowls (pho bowls work well!). Divide cooked millet, chickpeas, peppers, cabbage and tomatoes over top greens. Drizzle with dressing. Sprinkle with onions and cilantro.
Tip: Pressed for time? Skip the dressing and just add a splash of balsamic vinegar. Season to taste with salt and pepper, if desired.
To learn more about how plant-based eating helped me lose over 100 lbs, click here.
Annabelle Waugh 