Ilove putting together a delicious bowl for myself, especially in the evening. Bowls are also perfect for using up leftover food in the fridge. Anyone who knows me or has been reading my posts for a while knows that I just like it. This also applies to my bowls. Today I will show you how I prepare my bowls for myself and how easy it is for you to do it yourself. Believe me, a delicious nourishing bowl will soon be your faithful companion too.

  1. Choose your GREENS

My first step in putting together a nourishing bowl is always picking my green veggies. In summer I like to eat fresh salad, in winter I like to choose cooked green vegetables like broccoli or spinach. Over the years, I've learned time and time again how nutrient dense green vegetables are, especially leafy greens. I fill my plate with a large handful up to 50% of my plate with it.

  1. Colorful vegetables of your choice

Either way, half of my bowl is non-starchy veggies. Vegetables that contain starch are, for example: potatoes, sweet potatoes or pumpkin. In addition to the green vegetables, I always choose one or more types of vegetables with another color. The more colorful the plate, the more nutrients and vitamins for my body.

  1. protein, fat and carbohydrates

In order to keep the blood sugar level stable and to stay full for a long time, I always choose a portion of carbohydrates, healthy fats and plant-based protein for my bowl.

Here is an example of my choice:

Carbohydrates: quinoa, rice, potatoes, buckwheat (I like to cook a larger batch and keep the rest in the fridge for the next day so I save time next time and just have to prep the fresh veggies.

Fats: extra virgin olive oil, nuts or seeds, or avocado

Protein: beans, lentils, tofu, chickpeas, quinoa

  1. Choose your superfood topping

The final step in assembling my bowl is choosing a topping to garnish.
Here are a few examples: hemp seeds, sesame, chopped nuts or seeds, or one of my favorites: sprouts

Sprouts are particularly rich in nutrients. They are young and vital and supply the body with young, fresh and vital energy.

Here is an example for you of a super simple, quick and nourishing Buddha Bowl. I love them myself and I like to do them in the evenings when it needs to be quick and easy and I want to do something really good for my body.


Ingredients (for 2 bowls):

  • 2 potatoes
  • 100g edamame
  • 1 cooked beetroot (approx. 100g)
  • 1 cup buckwheat or quinoa
  • 1-2 tbsp hemp seeds
  • 4 stalks of kale or alternatively 1 small broccoli
  • ½ avocado
  • Sea salt or herb salt and pepper
  • 2 tbsp almond butter
  • Juice of half a lemon or lime
  • little water (about 2 tablespoons)
  • 1 tbsp raw honey
  • some chopped parsley for the garnish


Cook the buckwheat or quinoa according to the instructions, meanwhile peel and cut the potatoes into small pieces and cook them separately in boiling water until soft (takes about 10-15 minutes, depending on the size of the pieces). Wash and pluck/cut the kale or broccoli and add to the potatoes for the last 5 minutes. Then empty the water and briefly quench in cold water and set aside. Thinly slice the edges and place on the plates. Cut the avocado into 4 long pieces and place 2 on each plate. Then add the edamame as well as the potatoes and the green vegetables. If you want, you can add some extra sea salt or herb salt to the edamame and avocado. Finally, place the buckwheat or quinoa on the plate and, for the sauce, mix the almond butter, lemon or lime juice, some herbs or sea salt, optionally some pepper and a little water and honey for the sauce and spread over the bowl. Garnish with the hemp seeds and parsley and enjoy.

I wish you a lot of fun imitating the bowl and I would be happy if you tag me on social media. @deboraswellness