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healthyfall

Harvest Buddha Bowl with Apple Chicken

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When the weather is getting cold outside we are very likely to crave some hearty comfort foods! Unfortunately these foods mostly are not the healthiest as there are simply not as many colorful vegetables as in spring for example. BUT there still are some! So there actually is no excuse to eat a healthy, utrient-packed, hearty meal in fall. I know that it is a little harder since there are not too many vegetables in season but still quite some. To make it easier for you, I decided to share a recipe with you for a Fall Harvest Buddha Bowl!

Buddha Bowls are bowls which are made up of several different ingredients, which are cooked, baked, and raw, and a dressing. They are packed with every nutrient group and make a perfect balanced meal. In order for you to experiment a little with creating such bowls, I have a little Buddha Bowl Guide for you here:

1.The base

The base usually consists of some type of carbohydrate. It gives structure, fills you up and provides you with energy. Best is using a cooked whole grain such as

  • Brown Rice
  • Quinoa
  • Bulgur
  • Couscous
  • Buckwheat

If you are low-carb, simply substitute the cooked grain with some greens. 

2. Greens:

The greens here add some color and a bunch of nutrients. Here you are totally free and can use whichever you prefer/ like the most! Depending on what you have chosen, you can either add it raw, cooked, or steamed. For example:

  • Kale
  • Spinach
  • Swiss Chard
  • Lambs lettuce
  • Lettuce

3. Vegetables:

3.1: Baked/ Pan Fried Vegetables: The baked vegetables add some heartiness to the dish, as well as some texture. Simple drizzle them with some oil and spices and pop them into the oven. Here I like to use:

  • Sweet Potato
  • Pumpkin
  • Brussel Sprouts
  • Cauliflower
  • Mushrooms
  • Zucchini
  • Bell Peppers

3.2: Boiled/ Steamed vegetables

For the Boiled/ Steamed vegetables I like to use vegetables of which I prefer the taste when being boiled or steamed. If you do not want to use and extra pot, you can also go ahead and add them to the baking tray or eat them raw. Vegetables that I prefer to steam/ boil are

  • Beets
  • Broccoli 
  • Green Beans
  • Asparagus
  • Corn
  • Peas

3.3: Raw vegetables:

Adding raw vegetables to your Buddha Bowl is important. They add some crunch, and they (mostly) contain more vitamins than heated ones. Plus, they also add some extra crunch and freshness, which works great in combination with the remaining ingredients. The best ones here are:

  • Tomatoes
  • Carrots
  • Celery
  • Cucumber
  • Bell Peppers
  • Radishes

4. Protein

A source of protein is essential when building a Buddha Bowl! It makes the dish a complete meal as it adds nutrients. Also here you can be really creative and add whatever you like! Some options are:

  • Chicken
  • Tofu
  • Prawns
  • Tempeh
  • Edamame
  • Beef
  • Lentils
  • Beans

5. Fruits:

I know, adding fruits into your meal may sound a little bit weird but in this case, it definitely is not. The combination of adding something sweet with the savory is incredibly delicious and fruits also add a great freshness. In most cases it is best to use them raw, but with some fruits it works if they have been cooked too (I cooked my apples with the chicken, and this tasted really good too!). Here you can use

  • Grapes
  • Apples
  • Berries
  • Mango
  • Pomegranate Seeds
  • Stone fruits
  • Literally, everything available

6. Dressing

The dressing is maybe the most important ingredient of the dish because it packs everything together and combines the flavors. It coats the entire dish, which means that if you dressing doesn’t take amazing, your entire dish will be rather bad. Here you can use your favorite salad dressing or get a little more creative. If you want something thicker, to dip your bowl-ingredients into, that works great too! Examples are..

  • Balsamic Vinaigrette
  • Hummus
  • Mashed Avocado
  • Tahini Sauce
  • Yoghurt Dressing

7. Topping:

This is the last, but definitely not least ingredient in this dish. Here you have the last option to add some healthy fats and crunch. I like to top this with some nuts or some chopped up vegetables like

  • Walnuts
  • Spring onions
  • Coconut chips
  • Sunflower seeds
  • Pepitas
  • Nori

For this bowl I used one or two ingredients from every group. I used Bulgur (Carbohydrate), Kale (as a green), Sweet Potato (as a roasted vegetable), mushrooms (sautéed vegetables), beetroot (steamed vegetable), Carrots (raw vegetable), chicken (protein), Grapes & apple (fruits), Dijon-Tahini-Sauce (dressing), and walnuts (topping). 

This together makes an awesome combination off several super delicious and nutritios fall ingredients into one bowl. The flavors work really great together. If you tend to ave prepared some of those ingredients ahead of time and store them in the fridge, which a lot of people have, then this bowl comes together really quick. This meal is a great way to enjoy all the fall ingredients, I hope you like it!

If you decide to recreate this recipe, share it with me on intsagram with @uneptcuisiniere or #unepetitecuisiniere and be sure to leave a comment, thank would mean a lot to me!

Enjoy!

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Fall Harvest Buddha Bowl

A delicious meal that packs all the delicious fall ingredients. A perfectly balanced meal with all the food groups. Super delicious and comforting!

Course bowl, dinner, lunch, Main Course, Salad
Servings 2 bowls
Calories 586 kcal

What you will need

For the Chicken

  • 150 g Chicken
  • 0.5 tbsp Oil
  • 1/2 apple
  • 100 ml white wine
  • 2 tbsp apple sauce
  • 100 ml water

For the remaining bowl:

  • 60 g Bulgur
  • 150 g Sweet Potato about 1/2
  • 1/2 tsp cinnamon
  • 1/2 tsp paprika powder
  • 100 g mushrooms
  • 1 cooked beetroot
  • 1 carrot
  • 2 handful kale
  • 1 tbsp lemon juice
  • 1 tbsp Oil
  • a few seedless grapes
  • 10 g walnuts

For the dressing:

  • 1 tbsp Tahin
  • 2 tbsp orange juice
  • 1 tbsp white wine vinegar
  • 2 tsp Dijon Mustard
  • 1 tsp Honey

How to

Thats how it works:

  1. Preheat the oven to 180C. Cut the sweet potatoes into 1cm sized chunks. Coat them with the tbsp of oil, the paprika powder, and the cinnamon. Place it on a baking tray and bake it for 10 minutes. Take it out, add the mushrooms, stir it all around and bake it for another 15 minutes.

  2. Meanwhile prepare the bulgur according to the package instructions.

  3. In a pan heat up the oil for the chicken. Chop the apple into small cubes. Once hot, add the apple into it and sautee it for 2 minutes. If using one chicken breast cut it in half, so it is thinner and will cook faster. Add the chicken breast to the apple and fry it on both sides for about one minute. Add the wine, apple sauce and water and let it simmer for 8-10 minutes.

  4. Massage the kale with the lemon juice and set aside. Grate the carrots and slice up the beetroots. Half the grapes and chop up the walnuts.

  5. For the dressing add all the ingredients into a food prosessor and blend until smooth. If too thick, add some more water.

  6. By now the sweet potato and bulgur should be done too and it is time to assemble.

  7. Seperate the ingredients onto two bowls. Drizzle the dressing over everything, serve & enjoy!

Healthy Apple Crumble Cake

by Kommentar verfassen

During this time of the year I eat at least 1-2 apples a day. In every different way. Whole, in Apple sauces, in oatmeal, on toast, with almond butter, or even in cake. I love apples, they come in so many different shapes, colors and flavors and they just taste amazing! Also, they are packed with nutrients. The saying an Apple a day keeps the doctor away doesn’t exist for no reason! 

Honestly apples are one of my favorite fruits. They make the perfect snack because you can just throw them into a bag and eat them on the go whenever hungry. Fall is one of the best seasons because it’s Apple time, which means eating tons and tons of local apples! 🙂 When I came up with this recipe we had a lot of apples at home (A LOT!) and we were going on holidays the week after so we had to use them all up! Since I did not want to cook them all into my delicious Apple sauce (the recipe is coming soon), I decided I need to make something else. 

It did not take me long to decide to bake a cake, because cake always works! This cake is just so delicious and packs a bunch of fall ingredients into it. Cinnamon, apples, nuts, oats, all the good things. It is super easy to make, just takes 30 minutes and packed with so much flavor. Actually, when I made this, my cousin was here and he instantly ate 3 pieces because he liked it so much! 

The cake consists of three layers. The first one is a cake batter. It is fluffy, made with whole grains and full of fiber. It is made out of eggs, a little bit of margarine, oats, whole grain flour, and wheat bran. If you do not have wheat bran on hand, just use more flour, but if you do them use it because this contains so much fiber and nutrients! 

The second and middle layer is only made out of 4 ingredients. Apples, coconut oil,  cinnamon, and sea salt. The apples are fried in coconut oil and softened in the pan before baking because otherwise they would not be soft by the time you take the cake out of the oven. The cinnamon totally gives it fall and cozy vibe while the sea salt helps to bring out the flavor and the coconut oil with softening.

The crumble is not made like traditional crumble but much healthier. It gets its texture from Walnuts and Pecan nuts, oats, chia seeds for fibre, cinnamon, because there can never be enough cinnamon, coconut oil, for some healthy fats and to help it all stick together, and last but not least, some honey, for sweetness and it also helps the sticking. When this is baked it is very similar to Granola but even better and it works great on cake. It may sound a little silly but it is amazing!!

To make it you first have to bake the first layer by itself for 4 minutes, because if you would add the apples right away they would sink down and be at the very bottom of the cake, which doesn’t make great layers. After 4 minutes you spread the apples on the pre baked cake and top it with the crumble. To finish it off drizzle some extra honey on top to make it caramelise and then it is baked again.

This is so incredibly delicious when enjoyed warm with a melting scoop of vanilla ice cream but it also tastes amazing when cold. It even makes a great breakfast because it is loaded with carbs, proteins and healthy fats which makes a perfectly balanced meal or snack. I hope you really like this recipe and it gives you some fall inspiration!

Happy cooking!

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Healthy Apple Crumble Cake

A delcious way to use the seasonal juicy and sweet apples and make a cake out of them. Super healthy and a great fall dessert.

Course Breakfast, Dessert, Snack
Cuisine American
Prep Time 15 Minuten
Bake Time 15 Minuten
Total Time 30 Minuten
Servings 12 slices
Calories 159 kcal

What you will need

For the first layer:

  • 100 g stevia
  • 50 g brown sugar
  • 1 tsp vegan butter
  • 100 g oat flour oats processed in a food processor until very fine, like flour
  • 20 g flour can use wholegrain
  • 30 g wheat bran
  • 1 tsp baking powder

For the Apple layer:

  • 2 red apples
  • 1 tbsp coconut oil
  • 1 tsp cinnamon
  • 1/2 tsp sea salt

For the Crumble:

  • 30 g Pecan Nuts
  • 30 g Walnuts
  • 50 g Oats
  • 1 tbsp Chia Seeds
  • 1 tbsp Coconut Oil
  • 1 tbsp honey to drizzle

How to

That is how it works:

  1. Preheat the oven to 180C.

    Add the eggs, the magarine, and the sugars into a mixing bowl. Mix on high speed for about 10 minutes until fluffy.

  2. Meanwhile in a bowl combine the flour, oat flour, wheat bran, and baking powder. Set it aside.

  3. Cut up the apples into 1cm sizes cubes. In a pan melt 1 tbsp of coconut oil. Add the apples, the cinnamon and the sea salt into it and let the apples soften at medium heat.

  4. Carefully fold the flour mixture under the eggs and pour into a baking form. Bake for 4 minutes.

  5. In the meantime, roughly chop up the nuts, and combine them with the remaining crumble ingredients in a bowl.

  6. Now the cake batter should be pre baked. Take it out of the oven and add the apples on top followed by the crumble. Drizzle with some more honey and bake for another 10-12 minutes until the cake batter it baked through. You can test this by sticking a tooth pick into the batter and if it comes out without any dough sticking to it, it is done.

  7. Cut it into 12 pieces and serve warm with some vanilla ice cream or cold as a snack! Enjoy!