One of the best ways to get kids to eat vegetables is to serve them in the middle of the table and let them pick out what they like. Buddha Bowls are an excellent way of doing this. They can also be prepped ahead of time for stress free evenings and repackaged for lunch the next day. Yasss!
We use brown rice for our Buddha Bowls. Our dietician, Alex, explains that whole grains provide slower release energy to the body, keeping us fuller for longer and improving concentration. White rice is simply brown rice that has had the husk stripped – removing most of the fibre, vitamins and minerals.
2 cups brown rice
1 large sweet potato, cut in cubes
1 bunch asparagus
1 pkt baby spinach, rinsed and dried
1 carrot, peeled and grated
1 egg per person
1/2 cup pumpkin seeds
2 tbsp coconut oil
Putting it together
- Rinse rice and cook in simmering water for 20 mins. Drain and refresh in cold water. Set aside.
- Massage 1 tbsp coconut oil into the diced sweet potato and spread over a baking tray lined with baking paper and bake for 30-45mins at 180°C until golden brown. None of my kids particularly like sweet potato or pumpkin, but for me this is like eating lollies… I’m not sure we’re even related.
- Rinse asparagus and snap off the woody ends. Spray with olive oil, season, and either bake at 200°C for 15 mins or until brown, or grill on the BBQ. Set aside.
- Heat 1 tbsp coconut oil in a pan and toast the pumpkin seeds. Set aside.
- Put each ingredient into a serving bowl and set aside. If I’m making this during the day for dinner later on, I will stop here and cut my avocado fresh when serving, and fry my eggs ready to pop on top – just use the same pan from the pumpkin seeds.
- The last step is to put a couple of spoonfuls of the rice in a bowl and get everyone to load up with their favourite toppings before adding an egg on top. Easy to get the kids involved, easy to tailor the recipe using vegetables that suit your family’s taste, quick and easy for the cook.
I also really love this dish with a massive spoonful of kim chi from The Fermentary. Oh my drool. But this is definitely the adults version as it’s quite spicy. Keeping rice and spinach in the fridge and topping with an egg and kim chi is my go-to cheat’s lunch. You can add kim chi to your CERES fair food organic delivery if that’s something you do.
And of course… use those leftovers for the lunchbox the next day. Long lasting energy from the brown rice + lunch time veggies + protein from an egg = winning lunch.
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