The GP-Friendly Buddha Bowl

gp-friendly buddha bowl infographic 5

I've always felt a little envious of those gorgeous Buddha bowls (like this one) that seem to be only surpassed online by smoothies & cats (or is that just me?).

Anyway, although they look amazing, they're not the best thing for us GPrs.

I always thought there was no way I could make a GP-friendly Buddha bowl.

Well, I thought wrong, obviously. It's not quite the same, after all nuts & tons of raw veggies just aren't a good idea, but it's pretty darn close.

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First, a run down of the ingredients.

The grain

This is the base of your dish.

I used millet because it's really tasty & looks quite good as well. It's a bit higher in fiber than other grains you could use, about 4 grams for this portion size but that's pretty much all the fiber in your meal.

It does cook down quite well, you could even cook down to a pulp & mash it up if you prefer. It is gluten-free though.

You could also use rice, buckwheat, quinoa or another grain that works for you.

I soak my grains before I cook them, about 24 hours.

You don't really have to with rice but it's nice to soak grains like millet & quinoa because they contain saponins, a soapy natural chemical to protect the plant when it grows.

It's not unsafe to eat but I think it's quite nice to soak & wash it to avoid that soapy taste. It also reduces phytic acid (helps with digestion) & it cooks a bit quicker as well.

I usually rinse my grains in a sieve first & then put the sieve in a bowl cover the grains with water & leave it for 24 hours. I cooked my millet in a combination of chicken stock & water.

 
 

The protein

Well that's pretty self-explanatory, right? I used shredded chicken reheated in some stock, but you could try salmon (wild Alaskan seems to work best for me), an egg ...

The sauce

You don't have to have a sauce but it's quite nice to have something to tie everything together. The millet & the chicken can be a bit dry without anything as well.

I made my sauce with natural yoghurt, grated cucumber & some salt.

I use a fine grater for the cucumber & add the juice that comes out of the cucumber as well. It makes a kind of gp-friendly tzatziki. You could try some tomato sauce, too.

So, ready? Here we go.

Stuff you'll need

  • a sieve
  • measuring cups or a scale
  • a bowl
  • a pan + a tight fitting lid
  • a fine grater

Ingredients

  • 45 grams or 1/4 cup of uncooked millet or any other grain you'd like to try
  • 180ml or 3/4 cup water
  • salt
  • cooked chicken
  • natural yoghurt
  • a cucumber

Start by rinsing & soaking the millet.

Don't worry if you don't have 24 hours (or completely forgot about it until 10 mins before dinner), just a little rinse will make a difference.

Put the millet with the water &/or stock and a bit of salt in the pan.

Turn on the stove and bring to the boil.

Reduce the heat and put it on the smallest hub you've got. You want it to simmer as slowly as possible, otherwise it could boil over & that's just a waste of time and energy.

Put the lid on tightly and let it simmer for about 20 mins. Keep an eye on it to make sure it doesn't boil over. If it does, take off the lid and take the pan off the heat.

In the meantime, you can start making your sauce and reheat the chicken.

Start with the chicken. You could put it in the microwave but who likes rubber chicken anyway?

I just get a small pan, add some water and the chicken and let it boil for a while. It doesn't take long, you're just reheating it so don't worry about it being cooked or not.

Now you can start making the sauce, the quantities depend on your own taste but you'll want about 3 tablespoons of yoghurt to start with.

Put the yoghurt with some salt in a bowl and grate the cucumber on top, stir & you're done.

By now, the millet's probably cooked. Taste it to make sure. Is there any water left at the bottom of the pan? Is it still crunchy? If not, then it's probably cooked. Use a fork and make it fluffy by running your fork through it.

Set aside for a while to get rid of some of the steam, that way it won't go soggy & taste yucky.

If there was some water left on the bottom of the pan, leave it to cook with the lid of for 1 or 2 minutes.

If it's still crunchy but there's no water left, you don't have to add any, just leave the lid on for 5 minutes or so and it'll steam with the residual heat left in the millet.

All that's left now is assembling all of your work, take a bowl and pile it on :) . Enjoy!

 
 

Sarah

ABOUT SARAH

Sarah is a certified health coach and trained pastry chef. She was diagnosed with gastroparesis almost 6 years ago. Since then she was diagnosed with gluten intolerance and dysautonomia. Her step by step systems help other spoonies combine going gluten-free with their other dietary restrictions, apply systems to use their spoons well and get support.