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What is a Buddha Bowl?
When I talk about "Buddha Bowls" though, they are just more of a concept I made up because it's all about quickly throwing a whole bunch of easy, super nutritious, and delicious ingredients in ONE bowl. Busy lives call for throw-together meals and snacks, and that's why a big bowl of healthy goodness is always on the menu in my house.
Why Focus on Heart Health?
Before we dive into the recipe, it is important to emphasize that although this particular month focuses on raising awareness about and taking steps to protect your cardiovascular system, a heart healthy diet and lifestyle should be something you pay attention to every single day.
Creating Your Sweet Buddha Bowl
Now when it comes to a Buddha Bowl, It can be sweet or savory, but since it's the sweetest month of the year, let's go with a sweet version. Add or subtract any ingredients and make it your own, but using quality functional foods will keep you energized, satisfied, and probably smiling. I really do smile every time I eat one!
Understanding Functional Foods
"Functional foods" like the ones in this bowl, are usually naturally occurring foods that work FOR your heart and your entire body, to protect you and to prolong health. Think about especially emphasizing plant-based foods like fruits and veggies, nuts and seeds, herbs and spices, and whole grains.
Bowl Components
In this particular bowl, I used a base of plain protein-rich yogurt which has no added sugar. Then I added natural sweetness with berries and cinnamon, and topped with walnuts and a Brazil nut, two kinds of seeds, and oats to add a crunchy texture.
Heart-Healthy Buddah Bowl Recipe
Recipe per 1 serving:
- 1 cup plain yogurt (regular or Greek for more protein)
- ½ cup any berries ¼ cup regular or quick-cooking oats
- ½ Tbsp. chia seeds
- ½ Tbsp. flax seeds
- 1 Brazil nut
- Dash of cinnamon
Layer yogurt into a bowl and add toppings one by one. Mix together all the ingredients and enjoy.
Heart-Healthy Recipe Benefits
Yogurt Benefits
Plain yogurt is full of protein and probiotics which promotes gut health, and the health of your gut is linked to every other system in your body, including cardiovascular health.
Power of Berries
Berries are a great source of fiber (those built-in edible seeds!), antioxidants, vitamin C, and polyphenols which help to reduce inflammation.
Oats and Heart Health
Oats contain beta glucagon, a soluble fiber that can help to lower cholesterol and promote healthy gut bacteria.
Seeds and Nuts for Cardiovascular Health
Chia seeds are basically all fiber and can therefore help to lower cholesterol. Flaxseeds and walnuts are two great examples of foods that are high in fiber and alpha-linoleic acid (ALA), an omega-3 fatty acid that is especially beneficial for heart health. Brazil nuts are special because just 1-2 nuts a day provides 100% of your selenium needs. Selenium is an essential mineral and powerful antioxidant.
Cinnamon's Role
Cinnamon is one of my favorite spices because it's a great way to add sweetness without adding sugar, provides a nice dose of antioxidants, and has been shown to help improve insulin resistance.
Beyond Diet: Complete Heart Health
These foods are all nature's vitamins to keep your ticker strong and resilient. However, in addition to your diet, make sure you get enough exercise and sleep, drink plenty of water, manage your stress, and consider quitting smoking if applicable to you. Cheers to a HEART healthy month and year ahead!