Bowls: Healthy Meals for Bowls | NDR.de – Guide

Bowls are very popular. The name comes from the English term for bowl. The principle is always the same: different healthy ingredients are served in a bowl with a sauce. The perfect mix of cold and hot elements should keep you happy and 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: Ideal for vegetarians

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 as well as quinoa or rice. A sweet variant that is particularly suitable for a healthy breakfast are acai bowls. Different types of fruits, grains and acai berries are mixed. The latter are fruits that come from Central and South America and are very healthy.

Perfect bowl mix: carbohydrates, proteins and vitamins

The basis of a successful bowl is 30% carbohydrates, mostly in the form of sushi rice, glass noodles or quinoa. In addition, there is 30% protein – for example in the form of chicken, fish or tofu – and 30% 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 delicious, but also very healthy.

Nutrition experts advise anyone who is sedentary and not very athletic to increase the proportion of vegetables and reduce the proportion of carbohydrates.

Ready-to-use bowls: carefully study the list of ingredients

The bowls are available freshly assembled in restaurants and special bars or packaged in the supermarket. Consumers should look closely at pre-packaged bowls, as ready-made bowls may contain unhealthy ingredients:

• Preservatives such as sulfur dioxide, potassium metabisulphite, which can cause nausea and headaches in allergy sufferers or sensitive people
• too few vegetables
• too much sugar

Pre-cut vegetables: breeding ground for bacteria and fungi

Bowls are always healthier than the usual quick takeaways like pizza or sandwiches. But experts warn that vegetables, fruit, fish or meat are industrially pre-made for supermarket bowls. Ingredients are usually delivered cut ready for sale. Some of the cell juice escapes through the cut surfaces, which is a breeding ground for bacteria and fungi. The cold chain must therefore be maintained at all costs.

Prepare healthy bowls yourself

If you want it to be 100% fresh, you have to chop and cook the ingredients yourself. Warning: The bowl full of happiness can quickly become a calorie bomb, so do not portion the base and the sauces too generously. When assembled correctly, a bowl provides everything you need for a healthy, balanced diet.

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