Balance (or Buddha) Bowls are all the rage right now, and for a good reason – they are a fantastic way to create a well-balanced meal loaded with fiber, protein, vitamins and minerals. It’s a one-bowl meal with a huge variety of foods, allowing you small portions of each—a fantastic way to clean out your fridge and use up leftovers.

The great thing about Balance Bowls is that they have no strict rules as to how they’re constructed. The bonus? They are extremely budget-friendly. Canned lentils, chickpeas, and black beans are all great protein sources with a long shelf life. Be sure to shop your freezer for veggies – edamame, peas, corn etc. All cost-effective ways to incorporate more fiber and protein into your bowl. Why do I keep mentioning protein? Because prioritizing protein will keep you fuller longer, contributing to cost savings! 

Ingredients for Balance Bowls

Another reason I’m such a fan of Balance Bowls is that it gives you a formula for creating a balanced meal. Balanced meaning a good variety from each core food group – Fats, Carbohydrates, and Protein. I like to divide my bowl into a few different categories – 

BASE CARBOHYDRATES VEGETABLES PROTEIN FATS
kale ground flax cucumber chicken avocado
arugula millet tomato lentils hemp hearts
spinach rice broccoli chickpeas chia seeds
romaine sweet potato cauliflower black beans nuts
leafy greens corn carrots eggs olive oil
cabbage peas radish fish tahini
parsnips peppers beef coconut oil
potato olives Cottage cheese cheese
yams peas edamame hummus
quinoa tofu tzatziki

I’ve included an example of an “elevated” balance bowl. This one incorporates specific veggies, carbs, proteins and fats. Give it a try and let me know what you think! The salmon can easily be substituted for firm tofu. 

Ginger Salmon Balance Bowl

Ingredients
  • Salmon filets, cut into chunks
  • 1 cup cooked rice (sushi rice goes really well with this dish)
  • 3 tbsp rice vinegar
  • 2 tbsp soy sauce
  • 1tbsp honey
  • 1 tsp sesame oil
  • ½ tsp sea salt
  • 5 cloves garlic, grated
  • 1 tbsp fresh ginger, grated
  • 1 tbsp sriracha (optional!)
  • ½ lime, juiced
  • 1-2 tsp lime zest
  • ½ cup thinly sliced green onions
  • ½ tsp sesame seeds
  • Shredded carrots
  • Frozen edamame beans, cooked
  • 1 avocado, sliced
Pickled Onions
  • 1 medium red onion, very thinly sliced
  • 1 cup white vinegar
  • 1 tsp white sugar
  • 1 jalapeno
Directions
  1. Begin by cooking the sushi rice according to the package instructions.
  2. While rice is cooking, mix your sauce. Whisk together the rice vinegar, soy sauce, honey, sesame oil, sea salt, grated ginger and garlic, lime zest, lime juice and sriracha.
  3. Over medium-high heat, heat up 2 tsp of olive oil in a skillet. Add in the diced salmon filets and brown on all sides. Salmon cooks very quickly, so this only takes a few minutes.
  4. Turn the heat down to medium-low and add in the sauce. Coat the salmon and let all of the flavors simmer together—approximately 10 mins (this will depend on the thickness of the salmon filets).
  5. Let’s build our bowl! Cover the base of your bowl with sushi rice – add in cooked edamame beans, thinly shredded carrots, pickled onions, and salmon with plenty of extra sauce! Finish with green onions and a sprinkle of sesame seeds.

**pickled onions – add thinly sliced onions, vinegar, and sugar into a mason jar. Cut the jalapeno lengthwise and add to the jar. Let the onions sit for 2-3 hours – the longer, the better!

By Jenni Varughese

Jenni is an exercise specialist and instructor at MacEwan University Sport and Wellness. Certified with the Canadian Society for Exercise Physiology, Jenni has worked with a great range of clientele – predominantly those with chronic disease, pre/post-op orthopedic surgery, and mental health challenges.