Buddha Bowl

This one dish meal hits all nutritional punch points: vegetables,
grains, and protein.  (I am so sorry for the dreary colors!  This
dish was exciting with it's rainbow of fresh foods.)

 "Buddha Bowl" seems to be the token name these days for "throw together" vegan meals with delicious flavors.  Some call it the fast-food of healthful eating.  My family is not vegan, but I do go through common phases where all I crave are vegan meals.  My meat-eater men have to suck it up and go along with what is presented at the dinner table.  And, luckily, they don't seem to mind.  We call it a cleansing meal or week.  No one feels guilty or bloated after these meals.  (Well okay, sometimes I get a whiner who wants meat.  I will cook something small for them on the side.)

The Buddha Bowl mix above is suggested by a favorite blog "Oh She Glows", written by Angela Liddon.  I swapped a few ingredients from the original but that is what is great about these recipes.  Use what is in season or what you have in the pantry.  This wonderful medley of farro, roasted broccoli and cauliflower, roasted garbanzo beans, and tofu, was dressed with a cashew nut sauce.  It made my family happy,  If you need to limit gluten, swap out the farro for quinoa, rice, or other grain or seed.  Just remember to keep it balanced.

We will revisit Buddha Bowls because I think they are the next generation of "pull-together" dinners for families on the go.  The idea that one can pull a can of beans out, line a bowl with lettuce, add different vegetable toppings, and whether it is vegetable only meal or animal protein included, this is a really healthy family meal concept.  My family really likes a lemony tahini salad dressing, but a basic vinaigrette works as well.

serves:  5
prep time:  30 minutes

Mixed lettuces
1 head broccoli, cut into florets
1 head cauliflower, cut into florets
1 can garbanzo beans, rinsed and dried on a towel
1 block firm tofu, about 14  ounces, cubed*
2 Tblsp olive oil
Salt and pepper
Cooked Farro, 5 servings worth

Cashew Sauce

1/2 C. raw cashews, soaked overnight, drained
2 Tblsp fresh lemon juice
1 Tblsp tahini
1 large garlic clove
1/4 C. nutritional yeast
1/4 tsp fine grain sea salt
6 Tblsp water, or as needed to thin out

*You can either serve the tofu raw, or roasted.  For roasted, place on a pan and toss with a little Tamari and oil.  Roast as you would the garbanzos.  They can even cook on the same pan.  They become chewy and my boys eat them as snack food.

After the cashews have been soaked, add all ingredients to a blender and whir on high speed until smooth.  Set aside.

Preheat oven to 400 degrees.

Place garbanzo beans on a baking sheet.  Toss with a tablespoon of olive oil and season lightly with salt and pepper.  Cook for 15 minutes.  Stir garbanzos, then cook for another 15 minutes until golden and slightly crisp.

Start by roasting the garbanzo beans.

Roast broccoli and cauliflower the same way as the garbanzos.  Place on baking sheet, toss with olive oil, and season lightly.  Bake 15 minutes, turn veggies, and bake another 15 minutes or until they are roasted to your satisfaction.

In the same 400 degree oven, roast the cauliflower and broccoli.

Build your Buddha Bowl by lining a serving bowl with lettuces.  Then top with your choice of vegetables, in this case roasted broccoli and cauliflower.  Add a quarter cup of farro and a quarter cup of garbanzos.  Add a half cup of cubed tofu (this may be roasted or served fresh), then top with cashew nut dressing.

This is a simple side salad of avocado and tomato.  You may add this to the bowl,
or not.

  

Another side salad, this one fresh fruit.

For information on Oh She Glows Buddha Bowls, here is a link.... http://ohsheglows.com/2013/03/05/roasted-buddha-bowl

- Kim Fielding

Farro Salad

The farro is lightly seasoned with chicken broth and is slightly creamy.

Several years ago I was lucky to have lunch at a delicious Italian restaurant in downtown Palo Alto which, sadly, is no longer in business.  This salad was on the menu and I have never forgotten it.  The original salad was served over tender mache, but any fresh soft lettuces will do.  The above mix features a variety of heirloom leaves.  Vibrant tomatoes add a wonderful contrast to the soft farro.

Serves:  4
Prep and cook time:  30 minutes

1 cup water, plus extra if needed
1/2 teaspoon chicken broth paste
1/3 cup farro
Lettuces
Vinaigrette - two parts extra virgin olive oil, one part vinegar, salt and pepper to taste (adjust amounts as needed per your preference).
Tomatoes

Thank you Costco for providing this otherwise expensive grain.

Mix together the chicken broth paste and water and bring to a boil.  Add the farro and cook according to package directions, stirring often, about 20 minutes or until farro is tender.  Add more water to keep the farro moist if needed.

I prefer this brand to old-fashioned boullion cubes becuase it doesn't contain MSG and has reduced sodium.

Prepare a light vinaigrette.  Place washed lettuces on a plate.  Add farro to the salad and put tomatoes around the farro.  Drizzle with vainaigrette and serve.

The salad offers around 215 calories, over 6 g protein, almost a full daily dose of manganese, and about 170 mg potassium.

- Kim Fielding