There’s something wonderfully satisfying about throwing together a bowl of fresh, nourishing ingredients and calling it dinner — especially when it doesn’t require a strict recipe or fancy prep. Around here, we call that a bitsa meal (a bit of this, a bit of that), and it’s exactly how I build my wellness or Buddha bowls.
The beauty of this kind of meal is in its flexibility. It’s a great way to use what you’ve got, get plenty of colour, fibre and protein onto the plate, and sneak in something fermented or pickled too (gut health win). It’s dinner that feels good without the fuss — and it’s endlessly customisable.
Start with Your Base: Grains or Legumes
Think fibre, energy, and something to build the bowl on. Use whatever you’ve got cooked up or hanging out in the pantry or freezer.
- Brown rice
- Quinoa
- Freekeh or barley
- Lentils or chickpeas
- Edamame or black beans
Warm it up or serve cold — up to you!
Add Protein – Anything Goes
This is where it really becomes a bitsa meal. Use what’s fresh, leftover, frozen or tinned. It doesn’t need to be fancy.
- Seared tuna with sesame seeds
- Smoked salmon
- Grilled tofu or marinated tempeh
- Poached or shredded chicken
- Soft-boiled eggs
- A trusty can of tuna
Mix and match based on what you’ve got — even better if there are leftovers to use up.
Pile on the Veg
Go raw, roasted, sautéed or steamed — anything works here. I like to keep it simple and use what’s in season or what needs using in the fridge.
- Sliced cucumber
- Ripe avocado
- Raw mushrooms (yes, I love them this way!)
- Pickled beetroot
- Roasted pumpkin or sweet potato
- Steamed greens
- Shredded cabbage or carrots
The more colour, the better. And don’t forget texture — a mix of crunchy and soft keeps it interesting.
Something Pickled or Fermented
This is a little gut health boost and brings brightness to the bowl.
- Sauerkraut or kimchi
- Pickled onions or radish
- Gherkins or dill cucumbers
- Pickled beetroot or jalapeños
You only need a spoonful, but it brings everything to life.
Dress It Up
A good dressing pulls it all together — but again, this doesn’t need to be complicated.
- A squeeze of lemon or lime and a drizzle of olive oil
- Yoghurt or tahini-based sauce with garlic and herbs
- Soy sauce, sesame oil and rice vinegar
- Hummus thinned with a splash of water and lemon
- A dollop of miso mixed with tamari and ginger
Make use of what’s in the fridge — and trust your tastebuds.
Finish with a Crunch
A handful of seeds or something to top it off is always a good idea.
- Sesame seeds
- Sunflower or pumpkin seeds
- Crushed almonds or walnuts
- Dukkah or everything bagel seasoning
Use whatever’s in the pantry — the finishing touch makes a difference.
Make It Your Own
There’s no right or wrong here. The point is to bring together nourishing ingredients you enjoy, without overthinking it. These bowls are perfect for using up leftovers, making lunch ahead, or giving your weeknight dinners a bit of variety without extra effort.
It’s healthy eating made practical — full of fibre, colour, healthy fats, and flavour — and it leaves you feeling good.
So next time you open the fridge and think “what can I make with this?”… you know what to do.
Throw it in a bowl and call it done.