Simple Nutritionist Approved Recipes for Health & Weight Loss
Supporting your gut health doesn’t have to be complicated. This vibrant Buddha Bowl recipe is packed with fibre, prebiotics, and plant diversity to help nourish your microbiome while keeping your meals delicious and satisfying.
Gut-Health Buddha Bowl Recipe
Serves: 2
Prep Time: 20 minutes
Cook Time: 25 minutes
Ingredients
For the base:
• 1 cup cooked quinoa or brown rice
• 1 handful of mixed salad leaves (e.g., rocket, spinach, watercress)
For the roasted vegetables:
• 1 medium sweet potato, diced
• 1 courgette, sliced into half-moons
• 1 red pepper, chopped
• 1 tsp olive oil
• 1 tsp smoked paprika
For the gut-friendly toppings:
• ½ cup cooked chickpeas or black beans
• 1 small avocado, sliced
• 2 tbsp fermented vegetables (e.g., sauerkraut or kimchi)
• 1 tbsp pumpkin seeds
• 1 tbsp toasted sesame seeds
For the dressing:
• 2 tbsp tahini
• Juice of 1 lemon
• 1 garlic clove, minced
• 1 tsp apple cider vinegar
• 2 tbsp water (to thin the dressing)
Instructions
1. Prepare the roasted vegetables:
Preheat the oven to 200°C. Toss the sweet potato, courgette, and red pepper with olive oil and smoked paprika. Spread onto a baking tray and roast for 25 minutes, turning halfway through, until golden and tender.
2. Cook the quinoa/rice:
While the vegetables roast, cook the quinoa or brown rice according to the packet instructions. Fluff with a fork and set aside.
3. Make the dressing:
In a small bowl, whisk together the tahini, lemon juice, minced garlic, apple cider vinegar, and water until smooth and creamy. Adjust consistency by adding more water if needed.
4. Assemble the Buddha Bowl:
Divide the cooked quinoa or rice between two bowls. Layer on the mixed salad leaves, roasted vegetables, chickpeas or black beans, avocado slices, and fermented vegetables.
5. Add the finishing touches:
Sprinkle with pumpkin seeds, toasted sesame seeds, and drizzle generously with the tahini dressing.
6. Serve and enjoy:
Mix everything together before eating to combine the flavours. Top with avocado, sauerkraut or roasted chickpeas and red onion to garnish. This bowl can be enjoyed warm or cold, making it perfect for meal prep or a quick lunch.
Why This Buddha Bowl Recipe is Great for Your Gut
1. Diverse Plants: With over 10 plant-based ingredients, this bowl is a powerhouse for feeding your gut bacteria.
2. Prebiotics and Fibre: Sweet potatoes, quinoa, and chickpeas provide prebiotic fibre to nourish beneficial gut microbes.
3. Probiotics: Fermented vegetables like kimchi or sauerkraut deliver live bacteria to support gut health.
4. Healthy Fats: Avocado and seeds provide anti-inflammatory omega fats to support a healthy gut lining.
Meal Prep Tip
Double the recipe and store the ingredients in separate containers in the fridge for up to three days. Assemble fresh bowls as needed for quick, gut-friendly meals throughout the week! This Buddha Bowl is not only great for your gut but also for your overall health, keeping you energised and satisfied all day long.
Online Nutrition Programmes for Women's Health & Weight Loss
I am a BANT registered nutritionist based in Manchester, specialising in metabolic health and weight loss for PCOS and women over 40. I provide online nutrition advice and functional testing for women across Manchester, the UK and Europe. Book your FREE no-obligation introductory call to find out more.
For more tips on healthy eating and simple nutritionist approved recipes for health and weight loss or meal plans, get in touch with me or check out my Midlife Reset nutrition programmes, designed to help busy women lose weight naturally and maintain their health from perimenopause to menopause and beyond.
DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Comentários