Looking for a healthy, quick fix meal to make for lunch or dinner. This whole grain high protein buddha bowl is the end to your search then!
Let’s escape to the Mediterranean!
Hands down, one of the MUST SEE places on my bucket list is Greece!
I’ve been obsessed with the Mediterranean Coast ever since I was in college and worked with the loveliest Grecian woman, Eris.
She had the coolest accent, was the sweetest person and had the best stories to tell about her childhood in Greece. Bonus, she made the best tzatziki sauce I’ve ever had!
Riding high on those memories, I figured what better time than now to escape to the Mediterranean and embrace their heart-healthy diet!
What’s the premise behind the Mediterranean diet?
Here’s the framework of the diet that brings this Mediterranean Buddha Bowl to life!
- Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
- Replacing butter with healthy fats such as olive oil and canola oil
- Using herbs and spices instead of salt to flavor foods
- Limiting red meat to no more than a few times a month
- Eating fish and poultry at least twice a week
- Enjoying meals with family and friends
- Drinking red wine in moderation (optional-not recommended with fertility)
- Getting plenty of exercise
Now, let’s put this in perspective shall we? This “diet” is not asking us to take away anything.
You’re allowed to eat those lean red meats on occasion, you’re encouraged to eat meals with family and friends, experiment in the kitchen and really let those flavor profiles explode on your taste buds!
Does the Mediterranean diet help with preventing disease?
Well, research is certainly pointing in that direction!
Plus, I don’t know about you, but when I eat better I feel better emotionally. Happy people are less stressed, more energized and able to handle what curves are thrown at them, right?!
Can I make this Mediterranean Buddha Bowl vegan?
Yes! Feel free to swap in tofu for the turkey or use quinoa in place of the couscous so you get a complete protein in here. Serve with a light olive oil and vinegar instead of the yogurt dressings.
As you can see, I opted to include a little lean ground turkey in here though. Point being, you can really make this however best suits your taste buds.
The possibilities are endless! I also topped this off with a nice homemade feta dressing!
Grab a fork and dive in with me!
Mediterranean Buddha Bowl with Whole Wheat Couscous
- 4 cups spring mix
- 1 teaspoon olive oil
- 1 tablespoon fresh chopped basil
- 1 teaspoon fresh chopped oregano
- 2 cups chopped tomatoes
- 2 cups cooked whole wheat couscous or alternative grain like quinoa for GF
- 8 oz cooked 93% lean ground turkey or legume for vegetarian option
- 1 cup plain Greek yogurt
- 1/4 cup Feta cheese
- 3 tablespoons rice vinegar
- 1/2 teaspoon garlic
- 1/4 teaspoon black pepper
- In a large bowl, mix spring mix, olive oil, basil, and oregano.
- Set aside 4 bowls or plates and place 1/4 portion of salad mix into each unit.
- Top each with 1/2 cup chopped tomatoes, 1/2 cup cooked couscous and 2 oz of lean turkey or protein of choice.
- In a small bowl, combine yogurt, feta, vinegar and spices. Mix thoroughly and top each salad with 1/4 cup of dressing.
For those interested in a different twist on the Mediterranean classics, I highly recommend this Chickpea Salad with Tahini Dressing!