Bowls: Healthy Bowl Meals | NDR.de – Guide

As of: 27.06.2022 16:28

The bowl is a perfect blend 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 bowl. The principle is always the same: Various healthy ingredients are served in a bowl with sauce. The perfect blend of cold and warm elements should delight you and keep you full for a long time.

Poke Bowl: Traditionally with fish

A classic poke bowl or poké bowl contains raw fish cut into small pieces or cubes. Poke (pronounced “Poh-key”) is the Hawaiian word for 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 apple slices.  © NDR Photo: Claudia Timmann

Bowls with grains and fruits are perfect for breakfast.

Buddha bowls are always vegetarian or vegan. Here, too, raw and cooked ingredients are combined, such as carrots, avocado and green salad with chickpeas and sweet potatoes and quinoa or rice. A sweet option that is especially good for a healthy breakfast is acai bowls. Different types of fruits, grains and acai berries are mixed. The latter are fruits from Central and South America that are very healthy.

The ideal bowl mix: carbohydrates, proteins and vitamins

The basis of a successful bowl is 30 percent carbohydrates – mostly 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, i.e. vegetables and fruits. The rest is sauce, nuts and seeds. And in the best case, everything together is not only tasty, but also very healthy.

Nutrition experts advise anyone who is sedentary and does little exercise 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 assembled in restaurants and specialty bars, or prepackaged at the supermarket. Consumers should take a close look at prepackaged bowls, as ready-made bowls may contain unhealthy ingredients:

  • Preservatives such as sulfur dioxide potassium metabisulphite, which may cause nausea and headaches in people with allergies or sensitivities
  • 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, fruit, fish or meat are industrially assembled for supermarket bowls. The components are usually supplied cut ready for sale. Some of the cell sap escapes through the cut surfaces, which are a breeding ground for bacteria and fungi. The cold chain must therefore be maintained at all costs.

Make your own healthy bowls

If you want it to be 100% fresh, you should chop and cook the ingredients yourself. Attention: A bowl full of happiness can quickly become a calorie bomb, so don’t be too generous with the bottom of the portion and the sauces. However, when put together correctly, the bowl offers everything you need for a healthy and balanced diet.

More information

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market | 27.06.2022 | 20:15

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