Macro bowls are a simplified way of eating nutrient-dense, whole foods with the added benefit that you don’t need to follow an ‘exact’ recipe. You get to choose your favourite seasonal vegetables, your preferred carbohydrate and protein sources and you can select from lots of extra superfood add ons depending on what you fancy. It’s a good idea to batch cook rice, other grains or sweet potatoes in advance and roast a whole chicken so you can use the leftovers for quick meals or packed lunches during the week.
HOW TO MAKE THE PERFECT MACRO BOWL:
Foundation: each macro bowl is a combination of grains, vegetables, beans, meat or fish; and seaweeds or fermented foods such as sauerkraut or kimchi. There is no correct breakdown of macronutrients but here are some rough guidelines (men can double the wholegrain and protein portions).
Wholegrain: 1 heaped handful of cooked grains such as brown rice, quinoa, millet or cooked sweet potato.
Vegetables: 1-2 fistfuls of raw or very lightly steamed vegetables such as kale, spring onions, broccoli, carrots, beetroot, green beans.
Protein: A palm-sized portion of cooked free-range chicken breast or baked wild salmon; 150g raw, hard tofu or a cup of beans such as cooked edamame or black beans.
Fermented Foods or Sea Vegetables: 1-2 tablespoons. Fermented foods like sauerkraut and kimchi support healthy digestion and gut health. Sea vegetables such as nori, wakame, pulse and kombu are a valuable source of bioavailable essential minerals such as iodine, magnesium and sulphur and support hormonal health.
Seeds, Nuts, Oils + Condiments: Black or white sesame seeds, pumpkin seeds and sunflower seeds can be toasted for extra flavour. Toasted sesame oil and coconut oil are great for Asian themed bowls. Try extra virgin olive oil infused with red chilli, herbs or garlic for a Mediterranean theme. For condiments I like tamari (a gluten free, non-GMO soy sauce), pickled ginger, pickled beetroot, tahini, basil or tomato pesto. Include 1-2 tbsp of seeds plus 1/2 to 1 tbsp oils or other oil based condiments.
FOR MY NORI + BLACK SESAME MACRO BOWELS
YOU WILL NEED:
(serves 1 – double / triple ingredients for additional servings).
- 100g raw long-grain brown rice (weighs about 200g cooked)
- 1/2 tbsp black sesame seeds
- 1/2 tbsp sunflower seeds
- 1/2 tbsp tamari (gluten free soy sauce)
- 1/2 tbsp toasted sesame oil or melted coconut oil*
- 1 cooked, skinless chicken breast (125g) or, 2 soft-boiled eggs or, 1 cup cooked black beans or, 150g raw firm tofu
- 1/2 large carrot, peeled and sliced into matchsticks
- 1/4 sheet of nori (seaweed) cut into matchsticks using a scissors
- 1 scallion, finely sliced
- Cook the rice according to packet instructions (generally 1 part rice to 1.75 parts water and simmer for 15 minutes).
- Meanwhile prepare your choice of protein: shred the cooked chicken breast / place the eggs into a saucepan of water and simmer for 3 minutes, cool, remove the shell and halve / Drain the black beans and heat gently in a saucepan for 5 minutes / slice the tofu into cubes and stir into the rice.
- In a bowl combine the rice, sesame seeds, sunflower seeds, tamari and coconut or sesame oil.
- To build the macro-bowl spoon the rice into the bowl. Add the chicken/egg/beans/tofu. Tuck the carrot matchsticks between the chicken and rice and sprinkle with spring onion, nori and extra sesame seeds. Serve.
|Chicken Breast Macro Bowl||434||15.5g||38.3g||32.4g||1.9g||4.1g|
|Egg Macro Bowl||424||23.6g||18.4g||32.3g||1.7g||3.5g|
PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA
*Available in LloydsPharmacy Stores