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!
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.
Ingredients
- Choice of protein: 4 chicken breasts OR 1 lb of roasted salmon
- 1 ½ 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 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
- ½ cup coconut milk
- ¼ 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
Instructions
- 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.
