Healthy summer recipes: Make yourself a summer bounty Buddha bowl
When it comes to healthy summer recipes it's not a bad idea to get creative. Buddha bowls are a great option to start. They're a type of salad that doubles as a complete plant-based meal because it contains vegetables grains beans and nuts or seeds. It's so much more than a simple salad with Romaine lettuce a cherry tomato and some carrot shreds.
You don't need meats cheeses
Now you may think it's necessary to add meat or cheese to your salad for protein but all plant foods contain protein according to the Physician's Committee for Responsible Medicine. While it's true that meats contain the most protein per ounce compared to an equivalent portion of plant foods meat protein comes along with a large amount of unnecessary saturated fat and cholesterol few vitamins and no antioxidants fiber or water content. Because even a small portion of meat and cheese is dense in calories and fat it's easy to overeat meats and cheeses.
According to author Joel Furhman M.D. you should eat the most nutrient-dense foods as much as possible instead. These foods have the highest amount of vitamins and minerals per calorie and are plant foods which also have the most fiber and fluid and the fewest calories. Look for whole food plant-based healthy summer recipes because the more plant foods you can add to your diet the easier it is to maintain or even shed weight.
Create a summer bounty Buddha bowl for two
Here's how to make your Buddha bowl with enough to eat for you and another:
- 1 medium zucchini spiralized (or shredded coarsely);
- 1/2 cup small (or chopped small) broccoli florets;
- 2 leaves of kale de-stemmed and sliced thinly;
- 1 cup cabbage shredded;
- 1/2 cup edamame shelled and thawed (can use peas instead if desired);
- 1 medium shredded carrot;
- 1/2 cup cucumber chopped;
- 1/2 cup red yellow or green pepper chopped;
- 1 cup cooked brown rice; and
- Sesame seeds optional.
Add the ingredients to a large bowl. Portion out two servings and drizzle each bowl with dressing and sesame seeds. Combine everything and enjoy.
Ginger Goddess dressing (for two servings)
If you're looking to add a bit of healthy dressing to your Buddha bowl you can make a perfect Ginger Goddess dressing with the following recipe:
- 1 heaping tbsp. tahini;
- 2 heaping tbsp. tamari;
- 1 heaping tbsp. lime juice (half a lime);
- 1 tsp. pure maple syrup;
- 1 clove garlic shredded;
- 1-inch nub of ginger shredded;
- 1 tsp. sesame oil optional; and
- 1/8 tsp sriracha (or more if you like it hot!) optional.
Add all ingredients to a bowl and whisk or jar and shake until combined. You can double and quadruple this recipe to make enough to store in the fridge for several days.
Not only will you feel light and bright after eating this but you'll be smacking your lips and trying to get every last bit of dressing out of that bowl.