torek, 30. maj 2017

Sweet potato Buddha bowl / Buda bovla


ENG/SLO

ENG: I wrote about smoothie bowls in a previous post, today I'm writing about another foodie trend: Buddha bowls. Are plates out of fashion? Do I really have to go shopping and buy a bunch of bowls and get rid of plates? Will I eat my meals only out of bowls from now on? No, of course not, but I welcome this little change, it makes eating more interesting.

Are plates out of fashion?

Buddha bowl is a dish served in a bowl that is so full of vegetables (raw / baked / cooked), legumes, whole grains, seeds (meat is also allowed) that resembles a Buddha belly. I perceive it as a great way to consume as many vegetables, macro and  micro-nutrients as possible plus you end up feeling really full.

Perfect Buddha bowl should be composed of 15% protein, 25% whole grains, 35% vegetables, 10% sauce and 30% of extras such as seeds, nuts, sprouts ...

I didn't transform into a bird, this combination really won't leave you hungry.

My first Buddha bowl  was a complete success! I was so full I only ate half of it and I had for dinner the other half. I didn't transform into a bird, this combination really won't leave you hungry. Plus  it's hard to imagine not liking a dish containing sweet potatoes. I used  Slovenian seasoning mix Serious Blends, which was kindly given to me and I gladly support such a great Slovenian product, made of quality spices and without weird additives.

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SLO: Pri prejšnji objavi sem pisala o smuti bovlah, danes so na vrsti Buda bovle-še en trend v svetu prehrane. So krožniki out? Ali moram res iti v nakup skled in se znebiti krožnikov? Bom od zdaj naprej svoje obroke jedla le še iz skled? To ne, mi je pa všeč  ta sprememba in popestritev.

So krožniki out?

Buda bovla je jed servirana v skledi, ki je tako polna zelenjave (surove/pečene/kuhane), stročnic, žitaric, semen (tudi meso je dovoljeno), da spominja na Budin trebuh. Jaz jo dojemam kot odličen način, kako lahko zaužiješ čim več zelenjave, makro in mikrohranil ter si na koncu dejansko tudi sit.

Popolna Buda bovla naj bi bila sestavljena iz 15% beljakovin, 25% žitaric, 35% zelenjave, 10% omake za povrhu ter 30% dodatkov kot so semena, oreški, kalčki …

Nisem se spremenila v ptičko, ta kombinacija resnično je nasitna.

Moja prva Buda bovla je bila popoln uspeh! Najedla sem se tako, da sem pojedla le polovico sklede, drugo polovico pa sem imela za večerjo. Nisem se spremenila v ptičko, ta kombinacija resnično je nasitna. Drugače pa si težko predstavljam, da mi jed, ki vsebuje sladki krompir, ne bi bila všeč. Uporabila sem tudi slovenske začimbe Serious Blends, ki sem jih prijazno dobila v dar in jih z veseljem podprem, saj so odličen slovenski produkt, ki vsebuje kvalitetne  začimbe, brez čudnih dodatkov.


Recipe from: Minimalist baker

The Recipe

Ingredients

VEGETABLES
2 Tbsp olive, melted coconut oil
1 red onion, sliced in wedges
2 large sweet potatoes, cut into cubes or as fries
1 bundle (227 g) broccolini, large stems removed, chopped
2 big handfuls kale, larger stems removed
1/4 tsp each salt + pepper

CHICKPEAS
1 15-ounce (425 g) chickpeas, drained, rinsed + patted dry
1 žlička Serious Blends Nirvana ali naslednje začimbe:
1 tsp cumin
3/4 tsp chili powder
3/4 tsp garlic powder
1/4 tsp each salt + pepper
1/2 tsp oregano (optional)
1/4 tsp turmeric (optional)

TAHINI SAUCE (optional)
1/4 cup (56 g) tahini
1 Tbsp maple syrup
1/2 lemon, juiced
2-4 Tbsp hot water to thin

Instructions

1. Preheat oven to 400 degrees F (200 C) and arrange sweet potatoes and onions on a bare baking sheet. Drizzle both with a bit of oil, making sure the flesh of the sweet potatoes are well coated and placed skin side down on the sheet.

2. Bake for 10 minutes, then remove from oven flip sweet potatoes and add broccolini. Drizzle broccolini with a bit of oil and season with a pinch each salt and pepper.

3. Bake for another 8-10 minutes, then remove from oven and add kale. Drizzle kale with a touch more oil and season with a pinch each salt and pepper. Bake for another 4-5 minutes then set aside.

4. While vegetables are roasting, heat a large skillet over medium heat and add chickpeas to a mixing bowl and toss with seasonings.

5. Once hot, add 1 Tbsp oil and chickpeas and sauté, stirring frequently. If they’re browning too quickly, turn down heat. If there isn’t much browning going on, increase heat. I found 10 minutes total at slightly over medium heat was perfect.
Once the chickpeas are browned and fragrant, remove from heat and set aside.

6. Prepare sauce by adding tahini, maple syrup and lemon juice to a mixing bowl and whisking to combine. Add hot water until a pourable sauce is formed. Set aside.

7. To serve: Divide vegetables between 3 serving bowls and top with chickpeas + tahini sauce.

Best when fresh, though leftovers will keep for a few days in the fridge.

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Recept

Sestavine

ZELENJAVA
2 žlici olivnega olja / stopljenega kokosovega masla
1 rdeča čebula, narezana na krhlje
2 velika sladka krompirja, narezana na kocke ali kot pomfri
200 g brokolija
2 veliki pesti  (kodrolistnatega) ohrovta, večja stebla odstranimo
1/4 žličke sol
1/4 žličke  popra

ČIČERIKA
425 g čičerke, skuhane, oprane, osušene
1 žlička začimb Serious Blends Nirvana ali mešanica spodnjih začimb:
1 žlička  kumina (to ni kumina ampak kumin)
3/4 žličke čilija v prahu
3/4 žličke česna  v prahu
1/4 žličke soli
1/4 žličke popra
1/2 žličke origana (neobvezno)
1/4 žličke kurkume (neobvezno)

TAHINI OMAKA (neobvezno)
56 g Tahini
1 žlica javorjev sirup
1/2 limone, sok
2-4 žlici vroče vode za redčenje

Navodila

1. Pečico segrejte na 200 stopinj C, na pekač položite peki papir in na njemu lepo razporedite sladki krompir in rdečo čebulo. Oboje pokapajte z olivnim/kokosovim oljem, solite, poprajte in premešajte, da bo vse premazano z oljem.

2. Pecite 10 min. Odprite pečico in malo premešajte, da zamenjate strani + dodajte brokoli.  Brokoli enako kot sladki krompir in čebulo pokapajte z oljem, solite, poprajte.

3. Pecite 8-10 minut, nato odstranite iz pečice in dodajte ohrovt. Tudo ohrovt pokapajte e z oljem, poprajte, solite. Pecite 4-5 min nato pekač odstranite iz pečice in postavite na stran.

4. Medtem, ko se zelenjava za peče, postavite ponev  na srednje močan ogenj. V skledi zmešajte čičeriko skupaj z začimbami.

5. Ko je ponev segreta, dodajte olje in čičeriko. Stalno mešajte. Znižajte ogenj, če bo čičerika prehitro porjavela. Približno 10 min naj bi pražili čičeriko. Odstavite iz ognja.

6. Pripravite tahini omako: v skledi zmešajte tahini, javorjev sirup in limonin sok, z metlico stepajte. Dodajte toplo z dodatkom tahini, javorjev sirup in limonin sok, da skledo in žvrkljanje združiti. Dodajte žlice vroče vode po potrebi-toliko, da bo omaka dovolj tekoča.

7. Postrezite:  v skledo položite sladki krompir, brokoli, ohrovt, čebulo, čičeriko in po vrhu prelijte tahini omako.

Najbolje, če zaužijete sveže, lahko hranite v hladilniku 2 dni.
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1 komentar

  1. I love it! So so good! Kiss, following your blog. Would you follow me back? kiss

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