如何做一碗治愈系素食“佛陀饭”| Make Yourself A Healing Vegan “Buddha Bowl”
成为一名素食主义者已经很多年了，每天都摄入均衡的营养是我每天吃饭最大的挑战之一。我经常会花费很多时间（在我知道TRIBE之前）找到可以吃一顿健 康又营养均衡的素食的餐厅。于是我决定尽量自己在家做饭。经过长时间的尝试和探索，我找到了一种非常美味又健康的食物，叫做“佛陀饭”（Buddha Bowl），这个碗里装满了各种天然健康的食材，圆圆的看上去就像佛陀的肚子一样。
到底什么是“佛陀饭”呢？
其实大家也没有一个很统一的关于“佛陀饭”的定义。根据我的经验，这一碗美妙健康的饭通常包括多种蔬菜，健康的脂肪和素食蛋白质。食材有生有熟，这样在吃的时候你会品尝到各种食物不同的温度，口感和质地。贼过瘾呢!
一碗好吃的佛陀碗一定少不了一种特别的酱汁，你可以给佛陀碗里加入不同坚果、果仁制作的酱料。我最喜欢的是泰式花生酱或芝麻生姜酱。
如何制作一碗素食“佛陀碗”？
- 选一个你最喜欢的赏心悦目的碗
- 选一种基础的绿色蔬菜（菠菜，羽衣甘蓝，芝麻菜）
- 加入具有丰富的蛋白质和复合碳水化合物的各种蔬菜及豆类（南瓜，西兰花，胡萝卜，甘蓝，豆腐，小扁豆，甜菜）
- 撒上一些谷物，坚果和果仁（糙米，藜，小麦饭，南瓜籽）
- 选择你最喜欢酱料（鳄梨/花生/豆腐/芝麻酱汁）
- 全心全意地享受全部这一碗治愈心灵和肚子的美食！
尝试创造自己佛碗菜谱吧！你只需要选择你最喜欢的当季的蔬菜/坚果/坚果。这一碗里就能包含优质的碳水化合物，蛋白质，纤维和健康脂肪！吃完以后你也许就和弥勒佛一样开心啦！
(本文系Jess原创，最早发布在TRIBE NUTRITION官方微信平台）
Being a vegetarian for so many years, I have had a really hard time trying to balance my diet. I could spend hours just looking for a place (before I knew of TRIBE) to have a healthy vegetarian/vegan meal in Beijing. So I decided to make most of my meals at home. After much research and experiment, I found an amazing type of food called “Buddha Bowl” which is packed so full that it has a rounded "belly" appearance on the top much like the belly of a buddha.
So what exactly is a “Buddha Bowl”?
There is no universal agreement on what exactly a “Buddha Bowl” has to be. But from my experience with these deliciously wholesome bowls of food, they usually include a variety of veggies, healthy fats and vegetable protein.They don’t have to be 100% warm or cold, in fact, one of the wonderful things is the variety of temperatures as well as textures.
Another distinct element of the Buddha Bowl is the dressing or sauce. A great sauce for your Buddha bowl is some variation of a sauce made of nuts or seeds. I also really enjoy Thai peanut dressings or sesame ginger dressings.
How to make a Vegan Buddha Bowl?
- Choose a special bowl with a nice shape or design.
- Start with a Base Layer of Greens (spinach, kale, arugula).
- Add a variety of veggies & beans with rich proteins and - complex carbohydrates (squash, broccoli, carrots, brussels sprouts, tofu, lentils, beets).
- Top with Grains, Nuts & Seeds (brown rice, quinoa, couscous, pumpkin seeds).
- Dress with Your Favorite Sauce/Dressing (avocado/peanut/tofu/tahini sauce).
- Eat mindfully, enjoying all the flavors and textures from a happy healing belly!
Try to create your own Buddha Bowl recipe with whatever veggies/nut/seeds/grains you’re loving at the moment and/or whatever is in season. It’s a great way to fit carbs, proteins, fiber and healthy fats into one meal. You feel almost as happy as a Buddha !
(This article is written by Jess first released in TRIBE NUTRITION official WeChat platform)
