Boost your Power [ft. Korean-tasted Power Bowl]
This year I decided to change my eating habits. That means that I’m not going to cook every single meal. I’m going to prepare some different foods, store them in the fridge, and set it in one bowl instead. It’s called a power bowl. I prefer cooking myself rather than eating in the restaurant or taking away some food, but cooking EVERY single meal at home isn’t that easy. I’m hoping that power bowl will save me time, and I’m not going to be tempted to eat fast food.
So, today I want to show you some of my favorite Power Bowl that I have tried so far.
1. Oatmeal Power Bowl
To plan a meal in advance, I started making overnight oatmeal for breakfast. Someone might say that overnight oatmeal isn’t actually a power bowl, but I think that the idea is similar. The recipe couldn’t be easier. I add oats, chia seeds, coconut milk to a glass jar, and let the jar in the fridge overnight. In the morning, I take the jar out from the fridge and set it in a bowl. Then, I add some toppings such as berries, sliced bananas, walnuts, and drizzle on a bit of maple syrup to give it an extra flavor. There are thousands of oatmeal recipes out there, but this is my go-to one.
For lunch & dinner
When you plan your meal, first think about which food you love to eat all the time.
I love quinoa as a base of the most power bowls. Quinoa is one of the Superfoods, and it tastes good whether it’s cold or warm. So, I usually cook quinoa pretty a lot at once and store it in the fridge.
For the main food, I love to eat chicken, shrimp, and tofu. I always try to have these 3 things in the fridge.
For vegetables, I love many things! Avocado, red bell pepper, zucchini, green beans, broccoli, sweet potato, and more. I think that veggie is such a role player. Depends on the combination of vegetables, you can literally create hundreds of different dishes.
2. Chicken Power Bowl
I’m going to introduce chicken bowl first because it’s probably the easiest one. I believe that you can get all ingredient everywhere.
Chicken Breast contains a lot of protein, but I prefer chicken fillet. It’s tender, and I can cook easier and faster. Before I start to cook chicken fillet, I season it with a pinch of salt, pepper, and mixed herb to taste. Meanwhile, I prepare some veggies. There are so many different ways to eat veggies. You can grill some vegetables such as sweet potato, broccoli, chickpeas, or steam for example green beans. Also, you can saute some different kinds of veggies together. This time, I prepared Ratatouille styled veggies. I sauteed chopped red bell pepper, zucchini, onions, and garlic with salt and pepper to taste, plus a pinch of thyme until they got nice and tender. For the fresh salad, I prepared Greek Salad.
Once everything is ready, prepare a large bowl. First, I start with quinoa in the bottom and layer on veggies, salad, sliced chicken fillets, and half of sliced avocado together. My favorite dressing for this power bowl is soy sauce dressing. I’m going to explain the recipe when we talk about nr. 4 Power Bowl. However, you can also use oriental dressing.
3. Tofu Power Bowl (+ Shrimps)
If you are a vegan, and then tofu will be a great option. I love Korean style marinated tofu with soy sauce, so I’m going to introduce it to you guys. It’s also tasty whether it’s cold or warm. I think that it’s important when you store the food in the fridge and eat it for a few days. Here is my recipe. You can prepare the sauce first. Mix 2T soy sauce, 1t minced garlic, 2T chopped spring onion, 1t sugar, 4T water, 1T sesame seed in a small bowl. Set it aside. Then, move on to Tofu. Slice tofu and fried them both side with 1T vegetable oil and 1T sesame oil until they’re getting golden brown. From this step, you can already eat the fried tofu. However, believe me, when you cook with the sauce, the taste will be even more amazing. When the tofu is getting gold brown, drizzle the sauce over the tofu in the pan several times and cook slowly with low heat until the sauce reduces down.
The base is pretty same, quinoa and salad. I set rucola & tomato salad with olive oil and balsamic vinegar, and then layered the beautifully cooked tofu. I love to eat it with shrimps together.
4. Bibimbap Power Bowl
When I heard about Buhdda Bowl and Power Bowl for the first time, it actually reminded me of an amazing Korean dish, Bibimbap. The term “bibim” means mixing various ingredients. Basically, you eat rice with tons of different kinds of veggies. If you’ve never tried Bibimbap, you should try it! I believe that you’ll love it. It' tastes really good and healthy at the same time. It usually comes with meats, but you can also eat with tofu. In this case, you can use that tofu from nr.3 Power Bowl.
The first step is to prepare different kinds of veggies, This time, I prepared parboiled spinach seasoned with a bit of salt, sesame oil, minced garlic, and sesame seeds, and sauteed vegetables such as sliced carrot and mushroom, and fresh romaine leaves. Also, I used the Ratatouille styled veggies from nr.2 Power Bowl again. There are red bell peppers, zucchinis, and onions in it. It sounds like you need to a lot of work, but you can use those veggies when you make other power bowls. Versatile!
For the sauce, I’ll give you two options. One is a traditional spicy sauce made with Gochujang, Korean chilly paste, and another is a moderated one made with soy sauce.
Let me explain the Gochujang Bibim Sauce first. The essential ingredient is Gochujang, and I believe that you can easily find it from any Asian supermarkets nowadays. Cook 50g minced meat in the pan with a little vegetable oil. Once the meat is done, add 3T Gochujang, 3T pear puree, and 1T Mirim, and let it cook for a few minutes in low heat.
For the Soy Bibim Sause, pour 4 T soy sauce, 4T pear puree, 2T Mirim in a pan, stir well, and bring it to a boil. This sauce doesn’t contain meat. So, if you are a vegan, go for with the Soy Bibim Sause.
Add any type of rice(quinoa is also okay) to a deep bowl; I mixed brown rice and sushi rice. Then, layer the cooked veggies around, and put one spoon of the sauce in the middle. If you’re not sure, put half of a spoon first and add more when you need. Last but not least, top it off with a beautiful sunny side up egg, drizzle 1t sesame oil, and garnish with some sesame seeds. Voila! It’s time to mix well before you eat.