The bowls food trend is still very popular and has very different variations and definitions. Above all, healthy bowls such as the Buddha Bowl, a protein bowl, variations of smoothie bowls and real fitness bowls are increasingly being offered in lunch restaurants or to go. But there are also plenty of great ideas to put together your own healthy bowl at home - whether sweet or savory. But first of all, be happy: Be careful, because sometimes the bowls are only supposedly healthy and end up being full of hidden calories.
The wordbowlultimately just means bowl. In connection withhealthy dishesHowever, the term has increasingly gained its own meaning: Healthy bowls are savory but also sweet dishes that are beautifully arranged in a single large bowl and often mixed together afterwards. For example with savory onesFitness bowlsA base such as rice or quinoa often serves as a good carbohydrate source. Leaf lettuce, crunchy vegetables, kernels or seeds and a protein such as salmon or chicken are then placed on this base. The whole thing is usually topped with a delicious sauce.
The trendy oneBuddha Bowlcan look something like the bowl just described. A specific feature of the Buddha Bowl is that it is really a mix of various small side dishes. It is originally vegetarian, but there are now vegan versions and those with meat and fish.
Healthy bowlsAs a sweet variant, smoothie bowls or yoghurt bowls have become particularly popular. Here, too, there are numerous variants - but be careful, because not all of them are like thisSuper healthy , as they are advertised: They often contain a huge amount of sugar or fructose, which can have many negative effects on health.
Protein bowls
Hearty protein bowls should always have a good amount of a high-quality protein source:
Three hard-boiled eggs, 150g of seared or boiled chicken breast, turkey or the same amount of beef strips are good options. Also smoked salmon, tuna, flambeed salmon or shrimp or, as a vegan version, tempeh or fermented tofu (only for onehealthy intestinesrecommended and only in fermented form) are examples of good protein sources for onehealthy proteinbowl .
There is also a selection of briefly fried or steamed - but still crunchy - vegetables: broccoli, bimi, cauliflower, peppers, bamboo shoots, fennel or green beans are very suitable. Green leafy vegetables such as spinach, baby spinach, rocket, endive salad, lamb's lettuce, wild herb salad and the like are also a great additionProtein bowls .
As good and healthySource of fatVarious natural ones are suitable for the protein bowlnutssuch as walnuts, almonds, hazelnuts, cashews or even pumpkin seeds, poppy seeds, sesame and linseed are a super tasty topping for themhealthy bowl .
Different dressings can be usedSalad - orDipping saucesserve.
If you have little body fat around your middle, move around a lot or want to support your sleep hormones in the evening, you can supplement the protein bowl with a good source of carbohydrates: rice, sweet potatoes, potatoes, quinoa or millet are wonderful. Anyone at lunchtimehealthy protein bowlconsumes and throughout the dayDeskSitting down, you should leave out the carbohydrates as they have a negative effect on your healthblood sugar leveland therefore can affect energy levels.
Sweet healthy bowls with protein appear further down in the text.
Protein-rich bowl recipes
Regardless of whether it is a Buddha bowl or simply made up of the components mentioned above - it is available in numerous forms on social media channels, on the Internet and in newer cookbooks. A simple example recipe for onehealthy proteinBowl looks like this:
Lukewarm protein-rich chicken bowl
Step1:
60g basmati riceCook (not too soft and do not stir) and season with salt. Keep the finished rice warm in the pot.
Step2:
Cut 150 g organic chicken breast into small pieces and divide into 1 tspGrass-fed butterFry in a well-coated pan, season with salt, pepper and curry spice and check whether the meat is cooked through. Keep warm briefly and set aside.
Step3:
Place the rice in the bottom of a large bowl.
Then2 handfuls of baby spinachPlace in a large bowl, add 1 carrot, 1 tomato and1/4 cucumberCut into small pieces and place nicely on the edge of the salad in the bowl. Now the finished chicken is nicely arranged in a free space in thehealthy bowlplace.
Step 4:
1 tsp sesamePour over the egg white bowl and season everything with spices, a little rice vinegar and sesame butter.
Fitness bowls for every occasion and every time of day
The trendy bowl dishes were previously known in restaurantsFitness plateorfitness saladknown. Today – slightly changed – they are called more like thisFitness bowls . A fitness bowl and a protein bowl are actually very similar or can sometimes be defined as synonyms. If you go toFitness plateLooking back, one could still distinguish that theFitness Bowlis lower in carbohydrates. Strictly speaking, one isFitness courta dish that wants to keep the figure slim and defined or toBody fat reductionshould contribute. Therefore, a fitness bowl always has to be a protein bowl, because protein is essential for building muscle.
Looking slim and defined is basically just building muscle. But if you want to save a few calories and carbohydrates, you canEat healthy salad bowls . These can be done at any time of day, because being high in protein and low in carbohydrates keeps blood sugar stable and still gives the body enough energy for a fit, balanced day.
Healthy bowls for lunch?
Healthy vegetablesBowls without a lot of carbohydrates are particularly useful at lunchtime. This means that the blood sugar level is not raised unnecessarily and, especially if you sit a lot during the day, you simply don't need the carbohydrates. Antipasti vegetables on a bed of lettuce with goat cheese, one or two boiled eggs and walnuts is a filling, healthy lunch bowl.
Healthy bowl for dinner
In the evening, the bowls can have a small rice base or be supplemented with sweet potato pieces, small potato cubes or quinoa. The good fiber-rich carbohydrates help the nervous system to shut down and promote regeneration while you sleep. Protein, a few good fats and vegetables or salad should of course not be missing. Garden cress or broccoli sprouts are also great toppings for the bowls.
Healthy bowls for weight loss
The followingFitness Bowlis a super filling meal for stable blood sugar and supports a diet that aims to reduce body fat.
Healthy salad fitness bowl with tuna – Mediterranean
Step1:
Place 3 handfuls of organic leaf lettuce mix in a large bowl. Add 2-3 tbsp pitted olives, 1/2 finely chopped cucumber, 4 halved date tomatoes, 30 g diced feta and 4 halved artichoke hearts (from the jar in brine) over the salad in the bowl.
Step2:
Open 1 can of tuna in sustainably raised water and drain the juice. Distribute the tuna over the remaining fitness bowl ingredients.
Step3:
Distribute 1 teaspoon of dried Italian herbs, 3 pinches of salt, a little pepper, 1-2 tablespoons of olive oil, 1-2 tablespoons of balsamic vinegar and 1 tablespoon of nuts of your choice (e.g. walnuts, pecans or hazelnuts) over the bowl.
Healthy breakfast bowls
The perfect breakfastfor an energetic start to the day without a late midday slump consists of protein,healthy fats and fiberas well as vitamins in the form of vegetables or berries. This ensures stable blood sugar, which counteracts low energy levels and food cravings. A healthy breakfast bowl is a protein-rich breakfast bowl without sugar, lots of carbohydrates or sugary fruits such as bananas, mangoes etc. A smoothie bowl only makes sense if it is based on berries - which has a good fiber-carbohydrate ratio and contains little sugar – is mixed together. Two examples of healthy onesBerry smoothieBowl follow below.
Yoghurt or quark bowls are also ideal for breakfast. Unsweetened coconut yoghurt, goat yoghurt or sheep's quark can serve as a base. This base tastes very tasty mixed with ground vanilla andvegan protein powder . The yogurt bowl can then be garnished with roasted nuts or seeds and fresh berries.
A great recipe for onehealthy chocolate smoothie bowl for breakfastis the chia chocolate pudding from the cookery and nutrition bookFIT@HOME :
Chia pudding with cinnamon and chocolate – the healthy chocolate bowl
FOR 1 PERSON • PREPARATION: 15 MIN. • PULL: MIN. 1 H.
PER PORTION APPROX. 375 KCAL, 19 GE, 26 GF, 10 G KH
Step1:
Chop 5 g chocolate (95% cocoa content) into small pieces, add 2 tbsp chia seeds, 1 tbsp raw cacao (alternatively unsweetened cocoa powder), 10 gAdd rice protein , ½ teaspoon cinnamon powder and, if desired, erythritol to a bowl and mix.
Step2:
Add 80 ml of unsweetened cashew drink and stir well. Wait 5 minutes until the pudding has swollen a little and then25g creamy coconut milkAdd (shake well first). Stir well again and leave the pudding in the refrigerator for at least 1 hour or overnight.
Step3:
Before eating, add 50 g of raspberries to the pudding and garnish with 20 g of almonds:
FROM: FIT@HOME – PHOTO: JOCHEN ARNDT, © GU VERLAG
Super delicious berry bowls
Conventional smoothie bowls are not recommended as they often have an extremely high sugar content. There are often 3 bananas and 4 dates in an açaí bowl, which is far too much and can only be useful for an athlete after training.
Berry bowls, however, have significantly less sugar, more fiber and even fewer calories. In combination with good fats, for example from avocado or nut butter, and some protein powder, they are great as a small meal or snack. OneA healthy smoothie bowl with berries is preferable to a bowl made of tropical fruits.
The Supz Collagen Berry Smoothie Bowl is quick to make, contains all the valuable nutrients and tastes fresh and fruity...
The creamy Supz collagen smoothie berry bowl with coconut yoghurt:
Step1:
30 g soupCollagesAdd the powder to the blender with 100 g unsweetened coconut yoghurt, 50 g frozen raspberries, 25 ml water, 1/2 teaspoon ground vanilla and 1 teaspoon psyllium husk. Mix until creamy using the Ice Crush function and pour the mixture into a nice bowl.
Step2
TheGarnish healthy yogurt smoothie bowl with 5 g chopped 90% chocolate, 1 tbsp desiccated coconut and 1 tsp cashew nuts!
Conclusion on healthy bowls & fitness bowls
There are countless variations forFitness bowlsand healthy bowl recipes. The base should always consist of salad and vegetables as well as high-quality protein and contain a little good fats. In addition, the bowl is supplemented with good carbohydrates depending on your needs and personal circ*mstances (exercise, body fat level, genetics, etc.). Great toppings such as sprouts, seeds, nuts, herbs, fresh berries and homemade sauces can be added at the end.
But be careful; Especially when eating in supposedly healthy restaurants, the bowls and their sauces are often full of hidden additives, sugar, low-quality fats or calories.
