Rainbow Buddha Bowl
Color your world... and don't stop with the paintbrush! Your diet should be equally colorful to maximize your nutrients and minerals.
Introducing Ellie Bullen, author and vegan-presenter of ElsasWholesomeLife. Rapunzel's fairytale intermixes characters from other storylines, including the three fairies of Snow White - and Ellie is our radiant Muse of Nutrition. Sharing many of our favorite recipes from ElsasWholesomeLife.
Rainbow Buddha Bowl
Step 1. We need a grain! Grains are one of the five food groups, they contain certain vitamins and minerals such as zinc, iron and the B vitamins (niacin, thiamin, folate and riboflavin) that you may not get enough from in other foods, they give you sustained energy throughout the day, and fibre to get those intestines moving along regularly! ALWAYS CHOOSE WHOLEGRAINS! This means minimal processing and still containing their outer husk/layers. My favorite whole grain is brown rice but you can mix it up. Try: buckwheat, couscous, barley and quinoa.
Step 2. Add a plant based source of protein! Yes, you can get protein from eating plant based. Legumes contains many of the same nutrients as meat! Such as protein, iron and zinc. They also contain fibre and no saturated fat (double whammy!). I’ve served mine with home-made hummus (chickpeas). Try: whole chickpeas, lentils, kidney beans, black beans, garden peas, tempeh or tofu! You can eat them whole, mix with spices and bake as patties, or blend into a creamy paste.
Step 3. Create a rainbow of VEGETABLES. Vegetables are high in many different vitamins, minerals and antioxidants, as well as fibre and hydrating water. Each has a slightly different profile of nutrients. For example: dark leafy greens (such as spinach) contain iron, bright red vegetables (such as tomatoes) contain vitamin C, and orange vegetables (such as carrots) contain beta-carotene a pre-cursor for vitamin A. Eating a variety of different colors means you’ll be getting all the nutrients you need!
I like to add a starchy vegetable such as sweet potato (I have baked and mashed a purple sweet potato) as they are high in complex carbohydrates, so they keep you feeling fuller for longer. You could try baked sweet potato chips, baked potatoes or corn. I have also added baked pumpkin, cherry tomatoes, cucumber, asparagus, sprouts, spinach and zucchini flowers.