Bowl Food – Tasty, Light, And Clean

Bowl food isn’t a new way of eating, it’s a new way of preparing food – and it’s absolutely delicious, fun, great looking and beyond healthy. Because the new bowl food is vegan, gluten-free, organic, alkaline, and full of superfoods. The secret behind bowl food is that everyone at the table gets a bowl that contains all the dishes of a meal. All you need for bowl food is a full bowl and a spoon or fork. You can find out all the information about bowl food and how you can fill your own bowl in a delicious and healthy way in 10 minutes here.

Bowl Food or Buddha Bowl

Bowl food comes – how could it be otherwise – from the USA? In 2015, a new trend started: You no longer eat from many different pots, but simply put everything in a single bowl for each family member. From a purely visual point of view, the bowl is often more of a work of art than a meal, because it is arranged as colorfully and aesthetically as possible. The bowl also consists of high-quality ingredients and should meet the 6 rules of clean eating:

  • Use fresh, wholesome, and natural foods
  • Make finished products yourself in the future (e.g. ketchup, dressings, sauces, desserts, etc.)
  • Don’t buy finished products
  • If finished products, then vegan finished products, but the ingredients should be checked
  • Do not use products with harmful or unnecessary additives (flavors, colorings, preservatives, etc.).
  • Exchange unhealthy for healthy (e.g. yacon instead of sugar, quinoa, and millet instead of wheat, gluten-free noodles instead of normal pasta, etc.)

Bowl food is often simply called Buddha Bowl because the bowl is filled as thick and round as Buddha’s belly. But there are many other terms – depending on what you value or what you want to fill the bowl with today.

So it can be a vegan bowl, a veggie bowl, a superfood bowl, a power bowl, a rainbow bowl (if the content is particularly colorful), or a smoothie bowl. Yes, it all basically started with the smoothie bowl.

The smoothie bowl

Everyone knows the smoothie by now: a drink from the blender into which you throw fruit, green leafy vegetables, and water. Some recipes also contain nut butter, oils, dried fruits, or superfoods of all kinds, such as e.g. B. grass powder, maca, microalgae, cocoa, protein powder, matcha tea, and much more.

In contrast to a smoothie, a smoothie bowl is of course not drunk because the smoothie is now in a bowl. It’s made much richer and thicker (with ice cream, frozen fruit, protein powder, or healthy fats), garnished more elaborately (with granola, dried fruit, coconut chips, goji berries, fresh fruit slices, berries, cacao nibs, and more), and finally spooned up like a soup.

Smoothie bowls or bowls in general are for people who enjoy creating a visual spectacle out of food. That’s why the photos of bowls are regularly a feast for the eyes – and just looking at them makes your mouth water.

Smoothie Bowls: For losing weight, but also for gaining weight

Of course, smoothie bowls are healthy, incredibly nutritious, delicious, and generally easy to digest. Incidentally, smoothie bowls are not necessarily low in calories. Because they should fill you up, make you happy and provide you with everything you need. Therefore, smoothie bowls can also be prepared with lots of calories, e.g. B. for people who need a lot of energy or for people who have to gain weight.

However, if you put together your smoothie bowl from light ingredients and enrich it with healthy fiber (chia seeds, coconut flour, and konjac powder), then the smoothie bowl will help you lose weight – especially since you can’t endlessly look up bowls of food. The bowl food is manageable, allows you to control the amount you eat, and therefore includes one portion – there is nothing more, which of course also has a positive effect on losing weight or keeping in shape.

Bowl food in restaurants

From the USA, bowls slowly but surely conquered Great Britain, where there are now a large number of restaurants offering smoothie bowls. In the (non-vegan) “The Good Life Eatery” in London, for example, there is a granola bowl made of gluten-free homemade granola, strawberries, blueberries, coconut flakes, hemp seed, dairy-free coconut yogurt and bee pollen – a perfectly balanced breakfast, as boss Shirin Kourus explains: full of nutrients, energizing and packed with antioxidants, healthy fats, and many other revitalizing ingredients.

But this does not only apply to the smoothie bowls. The hearty bowls, which are served less for breakfast and more for lunch and dinner, are a firework of nutrients and vital substances – such as e.g. B. the bowls in the “Soul Food” restaurant “The Bowl” in Berlin, where bowl food is combined with clean eating. The bowls from “The Bowl” are all vegan, gluten-free, sugar-free, 100% organic, and made from selected ingredients.

Here you will find bowl food at its finest, namely bowl food menus, such as B. the following. Each course consists of its own bowl:

  • Starter: Bowl of Brussels sprouts (fried in coconut oil) with cashew cheese dressing and walnuts
  • Main course: Bowl of kidney bean and hemp balls with apple and red cabbage, mashed sweet potatoes, and leaf salad with orange mustard dressing
  • Dessert: Raw chocolate bowl made from ½ ripe avocado, 35 g raw cocoa powder, 30 g cold-pressed coconut oil, 3 tsp date puree (dates mixed with water), and 200 ml almond milk. All ingredients are blended in a blender and garnished with berries, fresh fruit slices, and raw cacao nibs.

The basic principle of bowl food

Surely you have already recognized the basic principle of the bowl. This is: The bowl should provide all the necessary nutrients (carbohydrates, protein, fat, and vital substances). To this end, the Bowl

  • 15 percent green leafy vegetables B. lettuce, kale, wild plants or spinach,
  • 20 to 30 percent of wholesome carbohydrates, e.g. B. Potatoes, whole grain cereals, pseudo cereals, polenta, couscous, or similar,
  • 30 to 50 percent from vegetables and
  • 10 to 20 percent of protein-rich food, e.g. B. legumes, nuts, lupine fillet, or tofu.

The bowl can contain both cooked food and raw food. The contents of the bowl are prepared in bite-sized pieces, so you don’t need a knife to eat, but can happily spoon or fork away. A bowl can also be eaten with chopsticks.

Finally, the bowl is poured over with a delicious sauce and garnished with colorful toppings – mostly superfoods. Otherwise, there are no further requirements. So you can fill your bowl with the delicacies that you like the most.

Of course, the bowl does not always have to be vegetarian or vegan. It can also contain meat or fish. Since you really don’t miss anything with a vegan bowl, neither in terms of taste nor in terms of nutritional value, animal ingredients are superfluous.

Bowl Food – On the table in 10 minutes!

The bowl food menu above from “The Bowl” is of course very special and also requires quite a bit of time investment. The “normal” bowl, however, is prepared super quickly and is perfect for everyday life with its usual lack of time.

Bowl food can be prepared very well and served very quickly just before consumption. Just make sure you always have enough fresh vegetables and cooked side dishes, e.g. E.g. quinoa, lentils, chickpeas, spelled couscous, polenta, wild rice, beans, or whatever you love. Blanched vegetables are also welcome as supplies for your bowl. Of course, you can also use the bowl to use up leftovers if you have any leftover rice, potatoes, vegetables, or whatever.

Then take your bowl and add a few leaves of leafy greens (lettuce, spinach, arugula, etc.). Then chop or grate your favorite vegetables and add them, e.g. B. cucumbers, tomatoes, carrots, celery, zucchini, peppers, and white cabbage. Now add one or two spoons of quinoa and legumes or fried potatoes or sweet potato puree, freshly blanched broccoli or cauliflower can also be in the bowl, maybe half an avocado sliced ​​and onion rings on top.

A healthy sauce or a fine dressing gives the desired flavor – and finally, the topping enhances the bowl even more. There are no limits to your imagination: Nuts, sunflower seeds, pumpkin seeds, fresh herbs, pomegranate seeds, chia seeds, green powder, Vitalzeit powder (from Alvito), a few dabs of walnut or black sesame puree, pesto or whatever you like.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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