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Batch Cooking to your Buddha Bowl!

This past weekend of October 1st Michelle and Cat had the wonderful priveledge of teaching a Cooking class at “The Pantry” in down town Olympia https://www.222market.com/pantry/. We Love this little market!

Our topic was Batch Cooking… Batch Cooking?? Yes, batch cooking is the process or habit of cooking your staple food items on one day of the week (often times falling on a Sunday) in an effort to have healthy foods available and ready to eat in your fridge during the busy work/ school week. Why batch cook you might ask?? This type of cooking allows you to be able to “throw together” some healthy dishes in a heart beat. Sometimes with a recipe, but oftentimes without! Check out this photo of us slinging kale and some crazy nutrient dense dishes for our guests in that awesome teaching space at the Pantry in Olympia (a wonderful gourmet grocer by the way)…

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Just look at our focused faces!

Batch cooking can easily provide you with tasty items to be thrown into a stir fry, or toppings for whole grain pasta or a delicious Buddha bowl. A what??! In our lengthy decision making regarding what to teach in this class, Michelle and I were continually attracted to some beautiful pinterest photos of colorful grain / veggies bowls commonly referred to as “buddha bowls” also known as “macro bowls” or “veggie bowls”. These bowls typically found in vegetarian cuisine are essentially a smorgasboard of healthy items like a whole grain, a plant based protein, some colorful vegetables, flavorful spices, and delicious sauces. They are typically served in a large 30 oz bowl but can certainly be served in tupperware, a normal sized plate or a smaller bowl if you prefer smaller portions.

We were thrilled to have decided on an item to cook but were then faced with the incredible versatility of this type of dish… so many options! You can find literally hundreds of recipes for a diverse array of bowls but we really wanted to come up with some original recipes for our audience. Fall themed of course for a October first class date, and chock full of anti oxidants, anti inflammatory compounds, lean proteins, healthy fats and loads of fiber… EVERY NUTRITIONISTS DREAM! You can make Buddha Bowls sweet, savory, for lunch, for dinner, for BREAKFAST! Other batch cooking tips we came up with involve making your own tasty dressings, beverages, and we introduced oatmeal cups! Below, is our menu.

Golden Turmeric Milk

Cat is pretty famous for her amazing tea! If you’ve sat down with Cat or gone to one of her past cooking classes you’ll know that tea is her go-to beverage! In honor of Fall and switching things up, we were happy to find Golden Turmeric Milk! It’s all things cozy, tasty, and nutritious.

We used the recipe from one of favorite blogs, Nutrition Stripped. You can find the link here! Cat decided to omit the coconut oil and used her homemade cashew milk.

Breakfast

Most of us are notorious for skipping breakfast. The best way to get some sort of breakfast in in the mornings is by making it convenient! Now, everyone has heard of overnight oats. We’re huge fans! However, with the colder weather, we wanted something you could heat up that would be just as convenient. Introducing, oatmeal cups! Oatmeal is a whole grain loaded with healthy fiber which won’t spike your blood sugar like a flour based muffin, bagel, or scone will. After working with multiple recipes online,  tweaking recipes, picking family member’s brains, and various taste testers, we designed our own recipe! These are a fantastic choice to make early in the week and you can vary it up by using different kinds of fruit or nut butters. Talk about nutrition, this recipe REALLY packs a nutritious punch, fiber rich with rolled oats and flax seeds, healthy fats from nut butters and hemp seeds (even omega 3 fats in hemp seeds!), antioxidants from the fruits and cinnamon (especially if you use berries), and some cancer fighting lignans to round out this very nutrient dense oatmeal cup! These are also low in added sugar by the way with just about 1 teaspoon added sugar in each cup. For reference your daily goal for added sugar is about 24 grams per day which works out to about 6 teaspoons. So as long as you don’t eat half a dozen you’re probably OK. You’ll be full after two or three of these we are pretty sure. 

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Aren’t they cute?

Here’s our recipe:

HartsSpace Oatmeal Cups

Yields: approx 12 oatmeal cups

Ingredients:

4 ripe Bananas Mashed

2 eggs scrambled

2 tablespoons ground flax seeds

¼ cup maple syrup/ honey/ brown sugar

¼ cup natural peanut butter (or other nut /seed butter)

2 tsp vanilla

2 cups of dry old fashioned rolled oats

2 teaspoons baking powder

1.5 teaspoons cinnamon

2 tablespoons hemp seeds (or other nut seed of your choice)

1 cups blueberries fresh or frozen or 1 cup chopped apples

Instructions:

Preheat oven to 425 degrees fahrenheit. In a medium bowl mash all 4 bananas with a fork until they are well blended. Add the 2 scrambled eggs, the flax seeds, maple syrup, natural nut butter and mix well. Add the blueberries/ apples and mix until well combined. In a separate medium bowl combine the oats, baking powder, hemp seeds, and cinnamon and mix well. Combine the wet and dry ingredients and mix until well combined, the mixture will form into a  thick oatmealy paste. Spoon the pasty batter into a greased 12 cup muffin tin. Bake at 425 degrees for 5 mins. Reduce heat to 375 degrees and bake another 15-25 mins. Cups should be fairly solid when done. Let cool on counter for 15 mins before taking cups out of the tin. Enjoy!

*You can store oatmeal cups in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.

Second Breakfast!

Our very first Buddha Bowl Assembly. This is a great way to incorporate veggies first thing in the morning along with lean protein, complex carbs, and healthy fats. Our version had quinoa, avocado, massaged kale salad, blistered tomatoes, roasted brussel’s sprouts and hard boiled eggs. You can easily add more to this bowl but with fiber rich complex carbohydrates, healthy fats, lean protein, and tons of phytonutrients (aka antioxidants from the greens especially), you’ll likely stay full until lunch time!

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If you’re like us you’re probably getting hungry as you look at these photos. We ate REALLY well the week prior to this class as we tested our bowl combinations to get them to what we felt was perfection. In the end Michelle decided on this combination for her super healthy Buddha bowl (pictured left):

  • Roasted Sweet Potatoes
  • Roasted Brussel’s Sprouts
  • Spring Mix Lettuce
  • Navy Beans
  • Lentils
  • Apple Slices
  • Blueberries
  • Cashew Sauce
  • Sunflower seeds

 

And Cat decided on this combination for her bowl:

  • Massaged Kale Salad
  • Chick Peas/ Chicken
  • Blistered cherry Tomatoes
  • Roasted Brussels sprouts
  • Roasted sweet potatoes
  • Quinoa

 

 

 

 

Thanks for taking the time to read our nerdy blog about our super healthy cooking class! We hope you have dreams of kale and antioxidants tonight as you plan your delicious meals for tomorrow.

 

-Cat & Michelle from HartsSpace Mental Health & Nutrition