Buddha Bowls or How to trick your kids into to eating healthy

Are you eating Buddha Bowls? You should be. It is an ingenious way to get a healthy dinner into your family . I mean, the kids will be thinking, “how healthy can a bowl full of stuff be? There’s sauce. And a bowl. And chicken and green things . This cannot be healthy.”

Jut let the little darlings think it’s a big pile of yummy from Chipotle. There’s no reason to tell them its good for them and break their hearts. Since I have started my website, a few friends have reached out to me asking for healthy food ideas for their teenagers. Buddha Bowls are a fantastic way to involve your kids in preparing dinner- all hands on deck cooking bonds a family and makes meal time much more fun. Put your teenagers in charge of a few items- roasting the chick peas, making the sauce. Families that eat dinner together often have healthier kids. Teach your kids from an early age that cooking is a great way to have fun and be healthy.

Today I am posting a two for one recipe. Buddha bowls with either roasted chicken or salmon. A buddha bowl is simply a bowl filled with a grain- we like red or black quinoa. Top with a roasted protein, some sautéed veggies and you have dinner. For my Montana version I add Steelhead trout or Copper River salmon when it’s in season. In Florida, chicken fits the bills, or sweet gulf shrimp, snapper- any fresh fish.

A coconut milk based sauce adds a creamy, silky layer making the veggies eye catching and yummy for little tummies. Even a “meat and potatoes man” can fall in love with these beautiful bowls. Just one trick – don’t tell your family it’s healthy!

Oak roasted salmon from the local fish monger and a pile of veggies makes a colorful and healthy dinner.

Family Fun NIght Buddha Bowls <br>serves 4

  • Choice of protein: 4 chicken breasts OR 1 lb of roasted salmon

  • 1 1/2 cups carrots , peeled and sliced on the diagonal

  • 1 cup bean sprouts

  • 2 cups pineapple, sliced into spears

  • 2 cups red bell pepper, cut into strips

  • 1 can of chick peas, drained & rinsed

  • 1 cup cucumber peeled and sliced on the diagonal

  • 1 cup uncooked quinoa
    1 cup cooked edamame

  • 1 TBSP freshly grated ginger

  • 1 TBSP freshly minced garlic

  • 1/2 cup coconut milk

  • 1/4 cup Sweet chili sauce

  • Optional garnish- toasted pumpkin seeds or sliced green onions

  • 2 TBSP olive oil, divided
    1 TBSP Sesame oil

  • salt and pepper

Assemble all the ingredients for this fantastic dinner
  • Pre heat oven to 375
  • On a sheet pan lined with foil, rub 1 TBSP olive oil , salt and pepper on chicken breasts and roast until skin is crispy- about 45 minutes. Remove skin and bones and slice chicken into large pieces. Set aside.
  • On the same pan, spread out chick peas, carrots and peppers. Drizzle them with 1 TBSP olive oil , salt and pepper and roast peas until crispy. About 20 minutes. Remove and set aside to cool.
  • Prepare Quinoa according to directions on box, taking care not to over cook. Set aside in a serving bowl .
  • In a small pan, add 1 TBSP sesame oil to garlic and ginger. Sauté garlic and ginger until fragrant, add in chili sauce and coconut milk on low heat and cook until warmed through. Place in a serving bowl and cover to keep warm until serving time.
  • To assemble the dinner:
  • Place all the veggies on a large platter into neat piles, add chicken or fish to the platter and nestle in bowl of sauce with a serving spoon and toppings ( pumpkin seeds and green onions) , if desired.
  • Allow each guest to assemble their own bowl starting with the quinoa first.

As you can see from my photos, I use what is on hand in my fridge: edamame, kale, peppers, fruit- do the same. Just clean out everything in the fridge and make these beautiful bowls for you family tonight. Even the pickiest eater can find something to enjoy.

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  1. Pingback: Quinoa Chicken Power Bowl – Pine & Palm Kitchen

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