Bowls: healthy dishes from bowls | NDR.de – Guide

As of: 06/27/2022 4:28 p.m

The bowl is the perfect combination of cold and warm ingredients. They are cut and placed in a bowl. Poke and Buddha bowls are very popular.

Bowls are very popular. The name comes from the English term meaning bowl. The principle is always the same: various healthy ingredients are served in a bowl together with the sauce. The perfect combination of cold and warm elements should please you and keep you full for a long time.

Poke Bowl: Traditionally with fish

A classic poke bowl, or poke bowl, contains raw fish cut into small pieces or cubes. Poke (pronounced “Poh-key”) is a Hawaiian word meaning chopped or sliced. Fish is combined with rice and various vegetables. To this day, the poke bowl is a traditional Hawaiian dish.

Buddha Bowl and Acai Bowl: Perfect for vegetarians

A bowl of quinoa, dried fruit and a slice of apple.  © NDR Photo: Claudia Thimmann

Bowls with cereals and fruits are perfect for breakfast.

Buddha bowls are always vegetarian or vegan. It also combines raw and cooked ingredients such as carrots, avocados and lettuce with chickpeas and sweet potatoes, as well as quinoa or rice. A sweet option that is especially suitable for a healthy breakfast is an acai bowl. Mixed different types of fruits, cereals and acai berries. The latter are fruits that come from Central and South America and are very useful.

The perfect mix: carbohydrates, proteins and vitamins

The basis for a successful bowl is 30 percent carbohydrates – preferably in the form of sushi rice, glass noodles or quinoa. In addition, there is 30 percent protein – such as chicken, fish or tofu – and 30 percent vitamins, minerals and fiber, which means vegetables and fruits. The rest is sauce, nuts and seeds. And in the best case, everything together is not only tasty, but also very useful.

Nutritionists advise everyone who leads a sedentary lifestyle and does little sports to increase the proportion of vegetables and reduce the proportion of carbohydrates.

Ready-made bowls: carefully study the list of ingredients

Bowls are available freshly picked in restaurants and specialty bars or packaged in the supermarket. Consumers should look closely at ready-to-eat bowls, as ready-to-eat bowls may contain unhealthy ingredients:

  • Preservatives such as sulfur dioxide, potassium metabisulphite, which may cause nausea and headache in allergic or sensitive people
  • too few vegetables
  • too much sugar

Pre-cut vegetables: a breeding ground for bacteria and fungi

Bowls are always healthier than regular fast food on the go, like pizza or sandwiches. But experts warn that vegetables, fruits, fish and meat are manufactured industrially for supermarkets. The ingredients are usually delivered cut, ready to sell. Part of the cell juice flows through the surfaces of the slices, which is a nutrient medium for bacteria and fungi. Therefore, the cold chain must be maintained at all costs.

Prepare healthy bowls yourself

If you want it to be 100% fresh, you have to grind and cook the ingredients yourself. Warning: A bowl full of happiness can quickly become a calorie bomb, so don’t over-portion the base and sauces. However, if assembled correctly, the bowl contains everything you need for a healthy, balanced meal.

Further information

Quinoa Bowl with Sesame Crusted Tofu, Broccoli, Mushrooms and Rice.  © NDR Photo: Claudia Thimmann

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market | 06/27/2022 | 8:15 in the evening

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