Buddha Bowl Peanut Sauce
Did you know the peanuts in Chef Ryan’s Peanut Buddha Bowls recipe aren’t nuts at all? They’re actually legumes in the same family as:
- green peas
These foods qualify botanically as legumes because they grow in pods and mature underground. But even though peanuts aren’t related to tree nuts such as almonds, walnuts, or pecans, they DO provide a host of health benefits – and at a much smaller price!
Ounce for ounce, in fact, peanuts hold their health-protecting own when compared to tree nuts.
This 2015 evaluation from a group of American and Chinese epidemiologists compared the total and cause-specific mortality rates among nearly 205,000 American and Chinese participants.
The Americans reported 50/50 peanut-to-tree-nut consumption, while the Chinese ate only peanuts. After a six-year median follow-up, the Americans eating the most peanuts had a 21-percent lower risk of death from all causes than those eating the fewest.
The 12-year Chinese follow-up showed a 17-percent drop in all-cause mortality – from eating peanuts alone!
For both groups, the risk of death from cardiovascular disease was especially significant. Even better, the cardiovascular benefits occurred “… independent of metabolic conditions, smoking, alcohol consumption, and BMI.”
In 1974, Adventist Health Study prospective cohort study broke new ground in showing the benefits of regular nut consumption. For six years, the researchers tracked diets and heart disease amongst 31,208 Seventh-Day Adventists.
Eating nuts at least four times weekly resulted in 50% fewer fatal heart attacks than eating them nuts less than once weekly. In looking at all the other factors, the researchers determined that only the nuts could have made such a difference.
Other trials have demonstrated that nuts have a “cholesterol-lowering effect” regardless of how healthy an overall diet is. Overwhelming evidence points to their beneficial impacts on:
- metabolic syndrome
- oxidative stress
- blood pressure
- vascular reactivity
- visceral adiposity
Think about it! By eating just 1 ounce of peanuts or tree nuts each day, all these benefits could be yours.
And there’s no tastier way to start your legume-nut journey than with Chef Ryan’s “nutty” recipe!
Buddha Bowl Peanut Sauce Recipe
- Yield: 2 servings 1x
- Diet: Vegan
- 1/2 cup wild rice
- 1 garlic clove
- 1 oz fresh ginger
- 1 red bell pepper
- 1 carrot
- 1 small head of broccoli
- 1 avocado
- 1 T cilantro
- 2 T peanuts
- Sprinkle black sesame seeds
- 1/4 cup Peanut Sauce
- 1 T tamari
- 2 T rice vinegar
- 2 tsp ginger
- 1 clove garlic
- 1 T maple syrup
- Pinch chili flakes
- 3 T peanut butter
- Add rice, 1 cup of water, and a pinch of salt to a small saucepan. Bring to a boil, cover, reduce heat to low, and cook until rice is tender and water is fully absorbed (20 min). Turn off heat.
- Mince garlic and ginger. Deseed and thinly slice red pepper and carrots. Trim broccoli into bite-sized pieces.
- Add splash of water or broth to skillet over medium-high heat. Add garlic and ginger and cook for 2 min. Add prepped veggies to pan with pinch of salt. Cook until crisp and tender (5 min.)
- Halve the avocado and remove the pit. Slice flesh into cubes. Halve the lime and juice one half. Cut the remaining half into wedges. Pour lime juice over the avocado and sprinkle with salt.
- Add all of the sauce ingredients to a blender and blend until smooth.
- Divide the rice between bowls and top with stir-fried veggies. Lay sliced avocado on top, sprinkle peanuts over top, and drizzle with peanut sauce. Lastly, sprinkle black sesame seeds and cilantro over the bowl. Serve with a lime wedge if desired!
- Serving Size: 1
- Calories: 490
- Sugar: 13g
- Sodium: 560mg
- Fat: 28g
- Saturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 52g
- Fiber: 13g
- Protein: 16g
- Cholesterol: 0mg