Buddha Bowl aneb miska plná barev, vitamínů a chuti

Je to v podstatě "talíř s nutričně vyváženým jídlem" nebo "talíř s tím, co dům dal." Dneska se tomu ale říká "buddha bowl". Někteří říkají, že proto, že ta mísa plná ingrediencí připomíná Buddhovo kulaté břicho. Další říkají zas to, že Buddha ve skutečnosti vůbec nebyl oplácaný (a ta soška, co všichni známe, znázorňuje někoho jiného, kdo se narodil o sto let později), ale nosil s sebou neustále svou misku, do které mu lidi dávali jídlo. A že prý neřešil tolik co jí, ale spíš kdy. Fakt je, že za jeho časů asi nebylo tolik zpracovaných potravin a bylo tak jednodušší jíst zdravě a prostě. Tak jako tak, do vaší "buddha bowl" si můžete dát téměř cokoliv, co máte doma nebo na co máte chuť. Měla by ale obsahovat nějakou obilovinu, vařenou i syrovou zeleninu, bílkovinu a zdravý tuk.
Pamatuju si, že první talíř, který se nejvíc podobal "buddha bowl" jsem vařila loni v červenci, tehdy jsem ale ještě nevěděla, že se tomu tak říká. Zkoušela jsem zrovna měsíc jíst pouze rostlinně a pozvala jsem tehdy několik kamarádů na večeři. Chtěla jsem, aby všem chutnalo, tak jsem udělala od všeho trochu a každý si mohl nabrat, co chtěl. Mělo to velký úspěch, ale vím, že jsem si říkala, že mi to přijde jako fakt časově náročné jídlo. Od té doby už jsem se naučila, jak se tomu teda říká a celé to trochu vypilovala. Vařím tak zhruba dvakrát týdně, ale když se nad tím zamyslím, tak skoro každé jídlo je taková "buddha bowl", jen byste to tak prostě nenazvali :).
A co konkrétně tedy můžete použít?
OBILOVINY
rýže, quinoa, kuskus (ječný, celozrnný, kukuřičný), použít můžete i pohanku, jáhly, bulgur, rýžové nudle, klidně i celozrnné těstoviny atd.
ZELENINA
restovaná/pečená: brokolice, květák, mrkev, dýně, brambory, cuketa, lilek, hrášek, kukuřice, řepa, houby (žampiony, hlíva ústřičná) - i když to technicky není zelenina...
syrová: rajčátka, paprika, ředkvičky, řapíkatý celer, jarní cibulka...
listová zelenina: špenát, rukola, polníček, hlávkový salát, kapusta, řečicha...
BÍLKOVINY
hnědé, bílé, černé fazole, cizrna, falafel z luštěnin a bylinek, různé druhy čočky, tofu nebo tempeh, sojové boby nebo "maso" a klidně můžete občas použít i vajíčko, lososa a jiné ryby nebo netučné maso
TUKY
dýňový, rýžový olej, sezamová, slunečnicová, dýňová semínka, mák, kešu, para ořechy, avokádo atd.
DRESSING/NĚCO NA NAMÁČENÍ
guacamole, hummus, pesto, sojová omáčka, hořčicová zálivka, sriracha (pokud to máte rádi ostré)
KOŘENÍ
nejčastěji používám papriku, kari, kmín, občas bazalku, oregano, česnek, úžasné jsou čersvé bylinky! Fantazii a momentální chuti se meze nekladou
Zkoušela jsem si párkrát zadat nějakou svou "buddha bowl" do cronometru (který měří nejen kalorie a spol., ale hlavně vitamíny, minerály atd.) a většinou mi to vychází, že jsou to jídla bohatá na vlákninu, vitamín A, C, E, K, B1, B3, B5, B6, foláty, zinek, selen, hořčík, různé druhy bílkovin, omega-3 i omega-6 (pokud do jídla dáváte správná semínka a oleje). To, co z podobné misky moc často - nebo vůbec - nedostanete (pokud do ní nepřidáte mléčný výrobek nebo třeba rybu) je vápník, B12 a vitamín D. Ještě železa může být míň. Já to řeším tak, že si do ranních kaší dávám mák, občas piju rostlinná mléka, kde je přidaný vápník, občas si dám obyčejný sýr, jednou dvakrát za měsíc rybu nebo kousek masa a jednou za čas vitamínové tablety (B12, D, železo).
Tady je pár konkrétních nápadů, které jsem zkoušela/vymysela a zapamatovala si :)
FALAFEL Z ČERNÝCH FAZOLÍ
250g uvařených černých fazolí
dvě hrsti petržele
půl menší červené cibule
2 rovné lžíce mandlové moučky
trochu chili koření
kmín
špetka soli
šťáva z půlky limetky
Postup: Všechny ingredience rozmixujte ve food processoru, až vznikne mokrá, ale pevná hmota. Z ní vytvořte kuličky, které rukou trochu splácněte a orestujte na trošce oleje z obou stran.
HUMMUS
250g uvařené cizrny
sůl, červená paprika
1 lžíce olivového oleje
1 lžíce tahini pasty
šťáva z půlky citronu
Postup: I tady všechny ingredience rozmixujte ve food processoru. Můžete přidat i kmín, česnek a jiná dochucovadla.
RAJČATOVÁ OMÁČKA S CUKETOU, HOUBAMI A SOJOVÝM MASEM
250g rajčatové omáčky na těstoviny (co nejpřírodnější, nebo si udělejte domácí)
100g sojových kuliček (já použila mražené)
150g cukety
hrst hlívy ústřičné
2 větší žampiony
sůl, bazalka, kari
3 stroužky česneku
1 vrchovatá lžíce lahůdkového droždí
1 lžíce rýžového oleje
Postup: Na trošce oleje orestujte nakrájenou cuketu a houby. Po pár minutách přidejte sojové kostky a osolte, přidejte bazalku a kari a dál restujte. Po asi pěti minutách zalijte rajčatovou omáčkou, přidejte nastouhaný česnek a promíchejte. Stáhněte z plotny a přimíchejte lahůdkové droždí. Podávejte třeba s celozrnnými těstovinami, rýží nebo quinoou. Na stranu přidejte trochu listové zeleniny a semínek.
Co vy a podobná jídla? Jíte taky takovéto "nutričně vyvážené talíře"? Co si do nich dáváte nejradši?
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