In this new series of articles, we explore the world of healthy bowls. What was once the domain of the wellness blogger, bowl food has become a permanent fixture on cafe and food truck menus and a mainstay of the modern Australian diet.
Looking for inspo to breathe new life into your menus? Then join us on a journey around the world of healthy bowls.
All About Bowl Food
Bowl food has quickly risen in popularity, becoming much more than just a trend. It represents a versatile and convenient way to enjoy a balanced meal, appealing to foodies and health enthusiasts alike. The charm of bowl food lies in its ability to combine a variety of ingredients—grains, proteins, vegetables, fruits, and even nuts and seeds—into a single, harmonious dish.
Some bowls are bonafide traditional dishes in themselves. Others have evolved in response to an ever-widening array of ingredients becoming more and more available, on top of the demand for healthier food options. Not to mention the Insta-bility factor!
Types of Healthy Bowls
Here are just a few of the main types of healthy bowls that are gaining ground on menus around Australia.
Poke Bowl
A poke bowl, originating from Hawaii, is a vibrant dish that traditionally features fresh, raw fish—usually tuna or salmon—cut into cubes, and marinated in a savoury sauce. The word “poke” (pronounced poh-keh) means “to slice” or “cut crosswise into pieces” in Hawaiian. These flavourful fish cubes are typically placed atop a base of rice, often sushi rice or brown rice.
Along with the fish, a mix of fresh vegetables such as avocados, cucumbers, and edamame, and various toppings like seaweed, pickled ginger, and sesame seeds are added.
Sushi Bowl
A sushi bowl takes all the elements of traditional sushi and presents them in an easy-to-assemble format. Instead of rolling the ingredients into bite-sized pieces, a sushi bowl layers them in a bowl for a convenient, yet equally delicious, experience.
The base of a sushi bowl typically consists of sushi rice, which is seasoned with rice vinegar, sugar, and salt to give it that signature tangy taste. Layered on top are a variety of ingredients commonly found in sushi rolls, such as fresh fish (like tuna or salmon), crab sticks, avocado, cucumber, and carrots. You might also find additional toppings like seaweed salad, pickled ginger, and a sprinkling of sesame seeds. For added flavour, many enjoy drizzling soy sauce, spicy mayo, or a touch of wasabi over their dish.
Burrito Bowl
A burrito bowl takes all the delicious ingredients of a traditional burrito and serves them in a bowl without the tortilla. This makes it a versatile and customisable meal option that’s perfect for those looking for a low-carb or wheat-free alternative. The base typically consists of seasoned rice or quinoa, but some might opt for lettuce or mixed greens.
Layered atop the base, you’ll find typical burrito elements such as seasoned ground beef, shredded chicken, or grilled vegetables. Beans, either black or pinto, add protein and fibre, while vegetables like bell peppers, corn, and tomatoes provide a burst of colour and nutrients. Additional toppings often include guacamole, sour cream, shredded cheese, and fresh salsa, offering a balanced combination of creamy, tangy, and spicy elements.
Closely related to the burrito bowl is the taco bowl. It usually includes crushed tortilla chips on top to add a bit of crunch.
Noodle Bowl
At its core, a noodle bowl typically starts with a bed of noodles, which can range from rice noodles and egg noodles to soba or udon.
On top of the noodles, you’ll find a diverse array of toppings that can include proteins such as grilled chicken, shrimp, tofu, or beef. Vegetables play a significant role, with common additions being bok choy, carrots, bell peppers, and bean sprouts. To elevate the dish, flavourful broths or sauces like miso, soy, or peanut can be added, giving each bite a rich and satisfying taste.
A noodle bowl is completed with garnishes such as chopped scallions, sesame seeds, fresh herbs like cilantro or basil, and a wedge of lime for a zesty finish. It can be as simple or as elaborate as you like, making it a wonderful option for both a quick lunch and an indulgent dinner.
Many types of noodle bowls are traditional dishes, and they include :
- Ramen
- Pho
- Pad Thai
- Lo Mein
Breakfast Bowl
Also known as a yogurt bowl, or a granola bowl, the breakfast bowl makes a nutritious and delicious start to the day, but in truth can be enjoyed any time. The base is usually a generous serving of yogurt, which can be plain, flavoured, or Greek. To add crunch and texture, toppings like granola or muesli are sprinkled on top.
Fresh fruits such as berries, bananas, and sliced apples add natural sweetness and a burst of vitamins. For added protein and healthy fats, nuts like almonds, walnuts or pecans are often added.
For those who prefer a savoury breakfast bowl, ingredients like avocado slices, hard-boiled eggs or smoked salmon can provide a different approach. With a drizzle of olive oil and a sprinkle of sumac or a seed blend such as dukkah, you would be surprised at how good a savoury yogurt bowl can be. It is particularly good served with a side of flatbread.
Buddha Bowl
A Buddha bowl is typically served cold, featuring a balanced mix of grains, vegetables, proteins, and healthy fats. Often brimming with colourful and assorted ingredients which together create a wholesome, satisfying dish, these bowls are usually vegetarian or vegan.
The base of a Buddha bowl is usually grains such as quinoa, brown rice, or bulgur. This is generously topped with an array of fresh veggies like spinach, kale, cherry tomatoes, and cucumbers. A source of protein such as chickpeas, tofu, or tempeh is then added, complemented with healthy fats such as avocado slices or a sprinkle of seeds. To tie everything together, a tangy dressing or sauce is drizzled on top.
Acai Bowl
An acai bowl is made from acai berries, which are renowned for their high antioxidant content and are said to have numerous health benefits.
This bowl typically features a smoothie base made from frozen acai berry puree, often blended with other fruits like bananas and berries to achieve a creamy, sorbet-like texture. The base is then topped with a variety of fresh fruits such as sliced bananas, strawberries, and blueberries, alongside crunchy granola, coconut flakes, and a drizzle of honey.
Sometimes, additional toppings like nuts, seeds, and even superfoods like chia seeds or goji berries are added for an extra nutritional boost.
Smoothie Bowl
A smoothie bowl is a thick, spoonable version of a smoothie, often enjoyed as a refreshing and nutritious breakfast or snack. Unlike a traditional smoothie that’s sipped through a straw, a smoothie bowl has a thicker consistency, allowing you to top it with a variety of colourful and crunchy toppings.
The base of a smoothie bowl is typically made by blending frozen fruits such as bananas, berries, or mangoes with a splash of liquid like almond milk or coconut water until it reaches a creamy, dense texture. Once blended, the smoothie is poured into a bowl and adorned with an assortment of toppings such as fresh fruits, granola, nuts, seeds, and even a sprinkle of superfoods like goji berries or chia seeds.
The final word
Incorporating dishes like poke bowls, acai bowls, and smoothie bowls into your menus taps into a trend that won’t be going away any time soon.
Each of these bowls offers a wide scope for showcasing flavour as well as catering to the increasing appeal of healthy food options. Experiment with different combinations of bases and toppings to put your healthy bowls firmly on the map.
Explore our range of superfood toppings that will help you create vibrant and colourful bowls every time.
This article was reproduced on this site with permission from operafoods.com.au the “Superfoods Ingredient Suppliers”.
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