You will love making a Mediterranean Buddha Bowl using healthy ingredients like brown rice, hummus, Greek yogurt, feta cheese, chickpeas, roasted vegetables and greens. These buddha bowls are customizable and perfect for lunches or dinners for your family! 

MEDITERRANEAN BUDDAH BOWL

I eat a lot of buddha bowls in my house. You might be wondering what a buddha bowl is? Today’s post is going to tell you what they are, how to build them and what swaps you can make for ingredients in your pantry.

I am excited to be partnering with the American Dairy Association Mideast to share today’s Mediterranean Buddha Bowl. It is one of my favorite combinations using hummus, Greek yogurt, chickpeas, roasted vegetables, brown rice, olives, feta cheese and greens.

These are healthy, easy customizable and so tasty!  In my house we have been trying to eat more plant based foods and I love how well dairy, like Greek Yogurt and feta cheese, pair with roasted vegetables and greens. 

In light of the current times around the world one thing I especially love about dairy companies is that they are helping their communitieies. Did you know that milk is one of the most requested items by food banks?

Each year, dairy companies work with local food banks to provide nutritious dairy foods to those in need. In 2018, the U.S. dairy community provided 280 million pounds of dairy to Feeding America. This translates into 686 million servings of nutritious milk, cheese and yogurt!

DO DAIRY FARMERS FOLLOW SUSTAINABLE AGRICULTURAL PRACTICES?

Earth day is approaching and I am proud to share what the dairy farmers are doing to follow sustainable agricultural practices. 

• The dairy community is protecting the planet’s natural resources by advancing sustainable agriculture practices that reduce its environmental footprint. Due to innovative practices in cow comfort, improved feed and genetics, and modern barn design, the environmental impact of producing a gallon of milk in 2017 shrunk significantly, involving 31% less water, 21% less land, a 20% smaller carbon footprint and 21% less manure than it did in 2007.
• The U.S. dairy community accounts for only about 2% of U.S. greenhouse gas emissions and is working to reduce that even more. To achieve that, the dairy community set a voluntary goal to reduce fluid milk greenhouse gas emissions intensity by 25% by 2020. 

DAIRY SAFETY AND STORAGE

• When shopping for dairy foods or other perishable foods, know how to read expiration dates on packages, including “Sell By,” “Use By” and “Best if used by” dates. Dates are meant to ensure best quality but should not be relied upon to indicate food safety.
• Milk, cheese and yogurt can all be frozen safely—just be aware that their look and texture could change. Get tips for freezing dairy foods.
• Milk can be frozen for up to 3 months. Freeze it in any container but remember to leave room for expansion because milk expands as it freezes. To thaw frozen milk, place in the refrigerator for at least a day. Freezing may alter the color or texture, but it’s still good for drinking and cooking! 
• Most hard cheeses can be frozen, but there may be changes in texture. Some cheeses become crumbly when thawed, while most shredded cheeses freeze well. Allow 24-48 hours to thaw in the refrigerator, which allows moisture to go back into the cheese.

 

• Salted butter can be frozen for up to 9 months and unsalted butter for 6 months. Let frozen butter thaw in the refrigerator or try grating it with a cheese grater.
• Yogurt can be frozen for up to 2 months, but there may be changes in texture and loss of its live active cultures.
• To ensure that your milk stays fresh for as long as possible, do not store milk in the refrigerator door. Food products stored in the refrigerator door are more susceptible to warm air, which can cause food to go bad faster. Store milk safely below 40°F in the main compartment of the refrigerator.
• By storing milk, cheese and yogurt between 35˚ and 40˚F, you can help to maintain and maximize freshness.

DAIRY NUTRITION

• Milk, cheese and yogurt contain a unique package of nine essential nutrients. Dairy’s unique nutrient package is hard to replace and is one of the most affordable and accessible ways of getting calcium, vitamin D and potassium — three of the four critical nutrients most often lacking in Americans’ diets.
• Milk, cheese and yogurt are delicious paired with whole grains, other sources of protein and a variety of seasonal fruits and vegetables—which tend to be more affordable because they are most abundant. Pairing dairy foods with other healthy foods can help pack in nutrients that kids and adults need, and often do not get enough of in their daily diets. Get ideas for delicious spring food pairings! 

DAIRY FARMING 

I have visited dairy farms firsthand and seen the dedication and passion they have for their animals and their business. Ohio is ranked 11th nationally in milk production and the top Swiss cheese producing state in the country! There are actually cows on 1,800 dairy farms in Ohio and West Virginia which produce about 639 million gallons of milk each year!

Dairy farmers are committed to help nourish communities and help provide wholesome, nutritious, affordable food and are continuing to work around the clock to keep grocery store shelves stocked with fresh dairy foods.  Live in Ohio or West Virginia? See what dairy farming family may live closest to you—your milk may come from their farm!

HOW TO BUILD A BUDDHA BOWL

Are you wondering how the name “buddha bowl” came to be? I learned that it is named for its big, round Buddha belly shape.  

A “Buddha bowl” typically is a one dish meal that consists of a grain {rice, quinoa, bulgur, farro, ect.}, veggies, a dressing and protein (think meat, tofu, seafood and beans}. Here are some ways you can modify your buddah bowl recipe to what you might have on hand. 

GRAINS: For today’s bowl I added brown rice as my whole grain. You can use any grain you have on hand including farro, bulgur, barley and quinoa. 

VEGETABLES: Once again check your fridge and add any vegetables you have. If you are doing raw I especially love carrots, cucumber, tomatoes and bell peppers. I also really like to add roasted vegetables to my bowls. Try this Mediterranean Roasted Vegetable recipe! 

PROTEIN: Adding protein to your bowl is a great way to give yourself that extra energy. You can do a protein like seafood, a Tandoori Grilled Chicken or a Easy Grilled Flank Steak with Chimichurri Sauce. If you are a vegetarian try tofu or add beans. I especially like adding white beans or chickpeas. 

CHEESE: You can never go wrong with adding cheese to buddah bowls. Once again use what you have in your fridge. I especially love feta, gouda, goat cheese or Parmesan cheese.

DRESSING: I love creating a buddha bowl dressing or sauce using ingredients in my pantry. You can create a 4 Ingredient Creamy Dill Salad Dressing or a Tahini Yogurt Dressing using yogurt. I also like to just add a dollop of Greek Yogurt to my buddah bowls as the dressing. 

Yield: 4

Mediterranean Buddha Bowl

Print

You will love making a Mediterranean Buddha Bowl using healthy ingredients like brown rice, hummus, Greek yogurt, feta cheese, chickpeas, roasted vegetables and greens. These buddha bowls are customizable and perfect for lunches or dinners for your family! 

Prep Time 10 minutes

Cook Time 25 minutes

Total Time 35 minutes

Ingredients

• 1 - 15 ounce can of chickpeas, drained and rinsed 
• 1 1/4 cup brown rice, rinsed and cooked according to the package
• 2 cups hummus
• 2 cups of feta cheese, crumbled 
• 1 cup of kalamata olives, pitted
• 3 cups of greens of your choice, try arugula, spinach, romaine or swiss chard
• 2 cups of Greek Yogurt
• Vegetables of your choice or try these Mediterranean Roasted Vegetables 
• 1 lemon, cut into chunks 
• 1/2 cup fresh parsley, chopped 

Instructions

ROASTED VEGETABLES:

1. If you are making roasted vegetables Preheat the oven to 425 degrees F.
2. Cut all of your vegetables to your desired size making sure they are about the same size for even roasting and put them in a large mixing bowl.
3. In a small mixing bowl or mason jar combine the olive oil, garlic, thyme, oregano, za'atar or sumac, lemon juice and salt and pepper. Stir or shake to combine.
4. Toss the vegetables in the olive oil mixture.
5. On a baking sheet spread the vegetables out in an even layer. You don't want your vegetables to be crowded so you may want to use two baking sheets.
6. Roast the vegetables for about 30 to 35 minutes or until they are soft and just starting to show some char on the edges making sure to stir the vegetables at about the 15 minute mark.
   
   FOR THE BUDDAH BOWLS:
1. Bring a large pot of water to boil (about 4 quarts water). Once the water is boiling, add the rice and continue boiling for 25 minutes or according to the package.
2. When you are ready to assemble the buddah bowls you will start by dividing the brown rice or grain among the four bowls.
3. Then add each ingredient and dividid among the four bowls. I like to add the hummus and Greek yogurt last. Garnish with the parsley and lemon wedges.

Notes

For a buddha bowl you can use more or less of each ingredient depending on what you like. Also feel free to subsitute ingredients as you see fit.

For more information about dairy nutrition, to find delicious new recipes and to meet Ohio and West Virginia dairy farmers, visit www.Drink-MIlk.com, and follow the American Dairy Association Mideast on Facebook, Twitter, Pinterest and Instagram.

Today’s post is sponsored by the American Dairy Association Mideast. All opinions are 100% my own.