Colorful, healthy and quick to prepare: Bowls are the star of light summer cuisine. What began as Instagram hype is now an integral part of the modern diet. But do these bowl wonders live up to their visual promise? We take a look behind the bowl trend, give tips on the ideal combination – and reveal the season’s most popular ingredients. Plus: two recipes for summer bowls.
From foodie hype to modern classic
Whether Buddha Bowl, Poke Bowl or Smoothie Bowl – the term “bowl” has long stood for more than just a nicely arranged content in a round bowl. The trend originated in California and Hawaii, where healthy ingredients and Asian-Pacific influences were combined early on. The poke bowl, for example, with raw fish, rice and vegetables, became an overnight favorite of the urban diet-conscious. The Buddha Bowl, on the other hand, owes its name to the bulbous bowl, which is reminiscent of a Buddha. Today, the bowl scene is international: from vegan to low carb, from detox to protein power.
Are summer bowls really as healthy as they look?
In short: yes – but only if they are balanced. Because not every beautifully draped bowl is automatically a health booster. The key is balance:
– carbohydrates for energy (e.g. quinoa, wholegrain rice, sweet potatoes) quinoa, wholegrain rice, sweet potatoes)
– Proteins for satiety (tofu, salmon, pulses or eggs)
– Healthy fats for cell protection (avocado, nuts, cold-pressed oils)
– Raw or cooked vegetables for fibre and vitamins
– And ideally a fresh, sugar-free dressing with lemon juice, tahini or yoghurt
On the other hand, you should avoid hidden sugar, too many fried ingredients or ready-made sauces – these are often real calorie traps.
What to look out for when putting together a summer bowl
Bowls live by the principle of balance – both visually and nutritionally. This means that different colors, textures and temperatures can meet in a small space. Raw meets steamed, crunchy meets creamy, cold meets warm. It is important that the base does not dominate, but that a harmonious interplay is created.
These ingredients belong in a summer bowl
There are hardly any limits to the imagination – but there are a few stars among the summer bowl ingredients:
– Quinoa or millet as a gluten-free base
– Watermelon, mango or berries for sweet and fruity freshness
– Zucchinis, radishes, tomatoes and avocado for vitamins and good fats
– Goat’s cream cheese, grilled halloumi or poached egg as a source of protein
– Basil, coriander or mint for an explosion of flavors
– And as a topping: sesame seeds, hemp seeds, roasted chickpeas or a Splash of lime
Bowl food: easy to prepare and full of variety
Another advantage: bowls are easy to prepare – ideal for picnics, the office or garden parties. The individual components can be cooked, cut or marinated the day before. They are served just before serving – with a squeeze of lemon juice, a dash of oil and lots of attention to detail.
Once you have started creatively combining ingredients in a bowl, you usually don’t want to go back to classic plate food. Bowls are intuitive, versatile, healthy – and above all: an expression of a mindful, enjoyable lifestyle. And what could be better suited to summer than that?
Here are two wonderful recipes to try.
Summer Buddha bowl with peach, quinoa & cashew dressing
Ingredients (for 2 people):
- 100 g quinoa
- 2 ripe peaches
- 1 small avocado
- ½ Cucumber
- 1 handful of rocket
- 1 handful of cooked chickpeas
- 1 carrot
- 1 tsp sesame seeds (white or black)
- Fresh mint to garnish
For the cashew dressing:
- 2 tbsp cashew butter
- Juice of ½ lemon
- 1 tsp maple syrup or honey
- 1 pinch salt
- 2-3 tablespoons water
Preparation:
- Wash the quinoa thoroughly and cook according to the packet instructions. Leave to cool.
- Wash the peaches, remove the stones and cut into wedges. Halve the avocado and cut into slices.
- Slice the carrot into fine strips, dice the cucumber or cut into half moons.
- For the dressing, mix all the ingredients until creamy – add more water depending on the desired consistency.
- Fill two bowls with quinoa as a base. Arrange the vegetables, fruit and chickpeas on top.
- Drizzle with dressing, sprinkle with sesame seeds and mint – your summery bowl delight is ready!
Tip: Also tastes wonderful with nectarines or grilled halloumi for extra protein.
Protein bowl with lentils, mint yogurt & zucchini
Ingredients (for 2 people):
- 100 g green or black lentils
- 1 small zucchini
- 1 handful of cherry tomatoes
- 1 handful of baby spinach
- 2 boiled eggs (soft or hard, to taste)
- 1 tbsp olive oil
- Salt, pepper
For the mint yogurt:
- 150 g Greek yogurt (or plant-based yogurt)
- 1 tbsp lemon juice
- 1 tbsp finely chopped mint
- Salt, black pepper
Toppings:
- 1 tbsp roasted sunflower seeds
- Some lemon zest
- Fresh herbs of your choice (e.g. parsley, cress)
Preparation:
- Cook the lentils until soft (do not let them fall apart), rinse and leave to cool.
- Cut the zucchinis lengthways into thin strips and briefly fry or grill in olive oil. Halve the tomatoes.
- Stir in the mint yogurt and season with salt and pepper.
- Spread the lentils in two bowls as a base. Arrange the zucchinis, tomatoes, spinach and eggs on top.
- Drizzle with yogurt, garnish with sunflower seeds, lemon zest and herbs.
Tip: If you want it vegan, replace the egg with grilled tofu or roasted chickpeas.
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