5-step guide for a perfect bowl
Bowls are currently trending – Instagram and Pinterest are full of them. Colourful pictures of food with lots of imagination and attention to detail decorated in bowls. But such an artfully arranged bowl not only looks beautiful, it is also really healthy. We'll show you everything that goes into a bowl in a very simple step-by-step guide.
What is a bowl?
The bowl combines many different superfoods, protein, wholesome carbohydrates, healthy fats, vitamins and minerals. Whether hot or cold, steamed or fried, crispy or crunchy, sweet or savoury, there are no limits to the creation. Unlike salads, these components are not mixed together, but the individual food groups are arranged aesthetically in the bowl. In this way, many different flavours and aromas are combined in the bowl. In addition to savoury varieties, there are also smoothie bowls, the thicker smoothies for sipping.
The contents should be cut into mouth-sized pieces so that no knife is needed to cut them, so that you can start enjoying them straight away.
Where does the name „Bowl“ come from?
The bowl comes from the USA and originated from a clean eating movement. The aim is to eat as much healthy food as possible and avoid convenience products. Of course, Americans did not invent eating out of the bowl, as Asians in particular were eating dishes made from bowls long before the term was invented.
Food in bowls is also often called Buddha Bowl because the bowls are as plump as a round Buddha's belly.
Why bowl food?
Bowl food is only healthy, of course, if the right ingredients end up in the bowl. This means lots of vegetables and salads, wholegrain products and nutritious protein components. Deep-fried products, high-calorie and high-fat ready-made sauces or white flour products are of course out of place. The quantity ratios in the bowl also play an important role. A plate filled to the brim with pasta and a cream sauce is not a bowl and therefore does not provide the healthy vitamins and minerals.
The food in bowls can be prepared without much effort or conjured up from leftovers.
Modular principle: what goes into a bowl?
We'll show you below how you can quickly and easily conjure up a delicious bowl. If you are unsure about how to divide the food, you can choose the following distribution: Half should consist of vegetables or salad, a quarter of carbohydrates and a quarter of protein.
Step 1: Healthy fillers
Carbohydrates provide energy and should not be missing from any bowl. They also contain valuable fibre and lots of B vitamins, magnesium and zinc. This makes them a perfect filler and a super power food.
Wholemeal pasta or rice, bulgur, potatoes, couscous, buckwheat or quinoa serve as the basis for eating in bowls. The food can be flavoured as desired.
Step 2: Crunchy vegetables or salads
The main ingredient of a bowl is a variety of vegetables or salads. These provide colourful accents and also make the bowl really nutrient-rich. They provide the body with essential vitamins, minerals and secondary plant substances. Some of these have antioxidant effects and protect the body from infections or inflammation.
The vegetables can be cooked, steamed or eaten raw. Fresh, seasonal raw vegetables such as grated muesli, cucumber and tomato slices and many other ingredients add real colour and freshness to the bowl. Salads give the meal the right bite.
Step 3: Nutrient-rich protein components
Protein is very important for the body and should not be missed. Whether in the oven, raw or fried, seasoned or unseasoned - there are no limits. Several protein sources can also be combined with each other. Chickpeas, kidney beans, lentils, seitan and soya-based products such as tofu or tempeh are particularly tasty. Protein supplies the body with all essential amino acids, promotes the building and maintenance of muscle mass and keeps you full for a long time.
Our vegan protein powders are also ideal for eating in bowls. These can simply be stirred into the sauce.
Step 4: Delicious sauce
One of the most important components of a bowl is the sauce, which gives the whole thing its flavour. However, think beforehand about which spices you should use for your food so that the sauce goes well with it.
You also have lots of different options for the sauce: This could be a dip, hummus, herb quark, a salad dressing or a vinaigrette, for example. Why not also try our low-calorie sauces.
Step 5: Superfoods
Of course, superfoods should not be missing from a bowl food, because they give the food the right flavour. They are very nutritious, i.e. rich in vitamins, minerals, proteins and healthy fatty acids.
Nuts, seeds, sprouts and fruity berries are particularly suitable as toppings.
Important: Do not mix the ingredients!