What I'd Eat If I Could Only Eat One Thing — From a Nutritionist (kind of)

This is what I consider one of the most complete dishes

I've been obsessed with nutrition and ways to improve our health for some years now. That's why I enrolled in a university degree in Dietetics and Human Nutrition one year ago to study part-time.

The phrase "better safe than sorry" is translated into Catalan as "val més prevenir que curar," whose literal translation in English is "it is much better to prevent than to heal or cure." And I take it literally.

I don't want to wait until my health is at stake to do something about it. I want to take action now to prevent future illnesses.

And we know the role food plays in our health.

Here's what I would it if I could only choose one option: a buddha bowl.

What is a buddha bowl?

Chances are you already know what it is. It's pretty much all over the Internet, but it hasn't boomed everywhere.

For example, you don't hear about them in Spain, but you can find Poke Bowl restaurants everywhere. The concept is similar.

Buddha bowls combine whole grains, raw or roasted veggies, and protein and are usually topped with a delicious dressing and seeds. They aim to provide a healthy and balanced dish all at once.

We could say they are the Mediterranean version of Poke Bowls.

What's magic about buddha bowls?

There are plenty of benefits, and I'll state some of them:

• It's colorful. No, I'm not saying it because it looks amazing on your Instagram (though it does), but because in plant-based food, colors mean phytonutrients. Examples are carotenoids, flavonoids, resveratrol… And those translate into multiple health benefits like fighting cancer, reducing inflammation, supporting the immune system, boosting heart and brain health…
• It is complete: it contains the three macronutrients: complex carbohydrates (provided mainly by whole grains), protein, and healthy fats.
• It's nutrient-dense: apart from the phytonutrients and the macronutrients we've talked about, it will also have lots of vitamins, minerals, and powerful antioxidants.
• It's science-based: the Mediterranean diet has been widely studied, and its efficacy has been shown again and again. Buddha bowls are the Mediterranean diet put in a bowl.
• You can't get tired: the number of variations you can use is almost limitless. You can do a bowl today with chicken breast as protein but use salmon tomorrow, or maybe switch it up for an egg. You don't like carrots? Don't use them, and use pumpkin instead to get your carotenoids. There's a bowl for virtually everyone.
• It's cheap: I'm a data analyst obsessed with money, so I couldn't stop myself from computing how a single bowl costs. This is the price of the most expensive buddha bowl I've cooked: 2.61€. Provided that it's capable of covering a lot of our daily needs and that it leaves you full for some hours, I think it's a bargain.

They are not perfect, which is something good! Nothing is perfect, and we couldn't expect buddha bowls to be the exception. But the key is to manage nutrients.

Buddha Bowl Requirements

Building a powerful buddha bowl is rather easy, you just have to focus on the next 5 points:

• Choose whole grains: for most people, refined grains are the default option. Try to buy whole wheat pasta, brown rice, quinoa…
• Focus on the veggies: as much as possible and, as said before, aim for a colored dish. Include foods like carrots, spinach, onion, peppers… Choose what you like, but don't skimp on them.
• Vary your protein sources: meat is always the default, especially beef. But the less red meat you can eat, the better. If you want to stick to meat, try to focus on free-range chicken, turkey, eggs… But go beyond that because you can also leverage fish, cheese, and legumes.
• Never forget your dressing: soy sauce? Lemon and honey dressing? Balsamic vinegar? French dressing? The options are limitless. Try different ones and choose which you like the most. Google is your friend for finding new ideas!
• Finish with some sprinkles: make the most out of your buddha bowl by adding some nuts, seeds, herbs, or sprouts. These are superfoods that will bring an extra flavor but also extra healthiness to the dish itself.

My Recommendations For A Complete Buddha Bowl

You now know how to build a perfect buddha bowl. After some time eating them, I want to share some tips that make my lunches delicious.

• Don't underestimate sprouts: these are real superfoods. Seriously, ask Google or ChatGPT about them, and you'll be astonished. I even produce them myself at home, and they are extremely cheap and easy to germinate.
• Add fatty fish as protein: most of us have Omega-3 deficiencies, and adding salmon or any similar fish frequently (2/3 times a week) would get our Omega-3 requirements easily covered.
• Do you like sweet contrast? I got you covered. One ingredient that never fails to appear in my bowls — when it's available — is sweet potato. I cook it in the oven along with some herbs, and its effect on the final result is amazing.
• Feta cheese: As a sprinkle, try adding some cubbed feta cheese as a topping. Pure Mediterranean taste.

Conclusion

Eating healthy is important, and now you've seen it is easy and cheap. You have no excuse now.

I hope I've shed some light here and that my knowledge of human nutrition helps the readers like you.

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