Ciara is helping take the guesswork out of the weekly shop and providing some snack tips and recipes.
TL;DR: If it’s not there, you can’t eat it. // Place easy, nutritious options in plain sight in your kitchen.
WEEKLY SHOPPING LIST & RECIPE
This Buddha Bowl is easy to prepare and covers all your nutritional needs. The best part is that you can customise it to your taste – add ingredients, subtract ingredients, and make it your own! The shopping lists featured below contain all the ingredients you’ll need to create a delicious and filling Buddha Bowl.
–Cook your desired grain…this recipe works well with brown rice, quinoa, or buckwheat. The amount will depend on your individual needs and hunger. Try to spice it up and add in a veggie stock cube or a mix of spice powders- I love turmeric, black pepper and garlic.
–Take a protein of choice and cook that as desired. For a non plant-based diet, this could be chicken breast, prawns, eggs – whatever you prefer! For a plant-based protein, try out some falafel, baked tofu or tempeh. A super simple, yummy way to cook your tofu is to place 100g in a bowl with 1 tbs soy sauce, 1/2 clove minced garlic, 1 tbs honey and 1/2 lemon (squeezed). Bake the tofu steak in the oven at 180 degrees for 25-30 mins (flip half way). These form the bulk of your buddha bowl.
–Add your greens of choice such as a handful of spinach, rocket, baby gem or mesclun salad leaves (or a combination).
–Toppings! Get inventive! My favourites are raw shredded carrot and red cabbage, spring onion, avocado, and edamame or black beans.
–Dressing! Simply finish off your meal with a squeeze lemon or lime, 1 tbs olive oil and a dash of salt and pepper.
Click each image below for a downloadable shopping list!