A Buddha Bowl is essentially a one bowl meal that includes a grain, legumes and fresh veggies. This nutrient dense Quinoa and Black Bean Buddha Bowl is ready in fifteen minutes. It contains mixed greens, quinoa, black beans, sweet corn and a cashew-based dressing, making it a magnesium powerhouse.
The Urban Dictionary states that a buddha bowl gets its name from the round, belly-like shape of the bowl that is reminiscent of the Buddha’s belly. The origins of the Buddha bowl actually come from the Buddhist tradition of offering food to monks who owned nothing but their robe and an alms or begging bowl. Laypeople gave the monks food as a spiritual offering. The monks would eat whatever morsels of food were given to them. This was considered a reciprocal relationship whereby the people provided physical support in the form of food and the monks provided spiritual support.
Role of Magnesium
- Magnesium is involved in hundreds of biochemical processes in the body and is critical for healthy functioning.
- Magnesium is needed for protein synthesis, replication of DNA, production of bone, blood pressure regulation, regulating muscle and nerve function, relaying signals between the brain and body, and blood glucose control, just to name a few of its countless roles.
- Studies have shown the benefits of magnesium in migraines, depression, anxiety and chronic pain.
- A study of nearly 9000 adults found a significant association between low magnesium intake and levels of depression, particularly in younger adults.
Magnesium Deficiency
Low levels of magnesium have been linked to:
- Fatigue
- Sleep disturbances
- Headaches
- Higher levels of stress and anxiety
- Muscle twitches or tremors
- Poor memory
- Confusion
Magnesium deficiency has become an increased problem as a result of medications, chronic diseases, processes used in conventional farming and the availability of refined and processed foods, which deplete magnesium during processing.
Dietary Sources of Magnesium
So, how do we get magnesium in our diet? Leafy greens, nuts and seeds, whole grains and beans are the best food sources of magnesium.
Leafy greens:
the best source of bioavailable magnesium. Spinach, Swiss chard, beet greens, dandelion greens, parsley are excellent sources of magnesium. Acorn squash, artichokes and sweet corn are also good sources of magnesium.
Recipes to try:
Nuts and seeds:
Pumpkin seeds, sesame seeds, sunflower seeds, flax seeds, chia seeds, hemp seeds, cashews and almonds all provide magnesium.
Recipes to try:
Whole grains:
Quinoa, buckwheat and brown rice and oats are all good gluten free sources of magnesium.
Recipes to try:
- Mood Boosting Buckwheat Groats Salad
- Quinoa, Broccoli and Sun-Dried Tomato Salad
- Rice, Bean and Winter Vegetable Soup
Beans:
Soybeans, black beans, navy beans and pinto beans are good sources of magnesium
Recipes to try:
- Corn and Bean Salad with Cilantro Lime Dressing
- Roasted Garlic, Cauliflower and Bean Soup
- Black Bean Chili
Quinoa and Black Bean Buddha Bowl
Equipment
- food processor OR high-speed blender
Ingredients
- 1 cup quinoa
- 2 cups water
- 4 cups leafy greens
- 2 cups black beans
- 2 cups sweet corn frozen or *canned
- 2 cups chopped cucumber
- 2 cups chopped tomatoes
- optional
- 1 avocado
- ¼ cup pumpkin seeds
Sun-dried Tomato Dressing
- ¼ cup cashews soaked in water to soften
- ¾ cup water
- 2 tablespoons sun-dried tomatoes oil packed
- 1 clove garlic
- 1 tablespoon lemon juice
- 1 tablespoon tomato paste
- ¼ tsp chili powder
- ¼ tsp chili flakes
- ¼ tsp salt
- Pepper to taste
Instructions
- Rinse quinoa under cold water. Add rinsed and drained quinoa and 2 cups water to a medium saucepan. Bring to a boil. Cover and reduce heat to simmer for 12-15 minutes, until water is absorbed. Let sit for five minutes. Fluff with a fork.
- While quinoa is cooking, add frozen corn to boiling water in a saucepan. Reduce heat to simmer and cook for 3-4 minutes. Drain. *Canned corn does not have to be heated; simply drain and rinse.
- Combine cashews and water food processor or high-speed blender. Add remaining ingredients and process until creamy.
- Divide leafy greens between four bowls. Add ½ cup each of quinoa, black beans, corn and veggies to each bowl. Top with dressing. Add avocado slices and pumpkin seeds if desired.
