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.


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.



(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


  1. Cook the rice according to packet instructions (generally 1 part rice to 1.75 parts water and simmer for 15 minutes).
  2. 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.
  3. In a bowl combine the rice, sesame seeds, sunflower seeds, tamari and coconut or sesame oil.
  4. 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.
Servings Calories Fat Protein Carbs Sugars Fibre
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



Instagram: @the_healthonist

*Available in LloydsPharmacy Stores



Roast chicken is probably one of the ultimate comfort foods and if you’re staying in at the weekend its nice to have a little more time to prepare a traditional roast dinner. This recipe offers a bit of a twist,  is relatively quick to put together and is great for sharing with friends.

Turmeric, lemon juice and black pepper are my ‘Charlie’s Angels Superfoods’ for this recipe. Earthy, golden turmeric offers its potent anti-inflammatory powers that are enhanced by heat-bearing black peppercorns whilst bright and sunny lemons are packed with vitamin C and antioxidants. I’m serving  the chicken with ever popular sweet potato fries and a crunchy green bean salad topped with vitamin E-rich toasted almonds.

This dish is high in protein, low in sugar and rich in fatty acids, vitamin C, vitamin A, vitamin K, potassium and antioxidants.

(serves 4)

For the chicken:

  • 8 pieces of chicken (a combination of drumsticks & thighs)
  • 1 tbsp ground turmeric
  • 2 whole lemons, halved
  • 1/2 tbsp melted coconut oil*
  • A good pinch of sea salt
  • A pinch of freshly ground black pepper

For the salad:

  • 300g french beans
  • 1 ounce flaked almonds

For the sweet potato fries:

  • 2 medium sweet potatoes sliced into strips (chips)
  • A pinch of sea salt
  • A pinch of black pepper
  • 1/2 tbsp melted coconut oil*


  1. Preheat the oven to 220 degrees celsius.
  2. Arrange the chicken pieces onto a large roasting tray. Sprinkle the turmeric, salt and pepper onto the chicken, squeeze over the juice of two lemons (tuck the squeezed lemon quarters between the chicken pieces) and drizzle over the coconut oil.
  3. Put the chicken into the oven for 35 minutes until the skin is crispy and the chicken is cooked through.
  4. In a separate roasting tray spread the sweet potato chips in one layer, season and add coconut oil. Put into the oven and bake for 30 minutes until crispy and golden.
  5. While the chicken and sweet potato are in the oven, prepare the green beans. Bring a saucepan of water to the boil, add the green beans and cook for 3-5 minutes. Drain, transfer to a serving dish and lightly season with sea salt.
  6. Scatter the flaked almonds onto a small frying pan and toast over a medium heat until golden (be careful not to burn). Remove from the heat and toss the almonds with the green beans.
  7. When the chicken and sweet potato fries are cooked remove from the oven and transfer to separate serving bowls.
  8. Place the chicken, green beans and sweet potato in the centre of your table and dig in!
Nutrition Information (Per one serving)
Calories Protein (g) Fat (g) Carbs (g) Sugars (g) Fiber (g)
611 56 35 18.9 5.2 7g



Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores

Superfoods: Everyone Needs Them!

Experts say “dozens of easy-to-find ‘Superfoods’ can help ward off heart disease, cancer, cholesterol, and more”.

So let’s find out what they are and how we can incorporate them into our daily diets.

Superfoods are a special category of foods that are found in nature. To define them they are calorie sparse and nutrient dense foods giving a lot of punch for their weight. They are superior sources of anti-oxidants and essential nutrients and are extremely nutritious. We have all heard of getting our five a day through fruit and vegetables but even adding more fruit, salads and vegetables into our diets may still not be enough!! There is growing concern over the quality of foods grown on mineral depleted soils and not to mention the SuperFoods1pesticides and chemicals that are sprayed on them. Organic food is really recommended and many health bodies have branded the food we eat into “The dirty dozen and the clean 15 foods”. So what are they? The fruits and vegetables on “The Dirty Dozen” list, when conventionally grown, tested positive for at least 47 different chemicals, with some testing positive for as many as 67. For produce on the “dirty” list, you should definitely go organic “The Dirty Dozen” list includes

  • Celery
  • Peaches
  • Strawberries
  • Apples
  • Domestic blueberries
  • Nectarines
  • Sweet bell peppers
  • Spinach, kale and collard greens
  • Cherries
  • Potatoes
  • Imported grapes
  • Lettuce

All the produce on “The Clean 15” bore little to no traces of pesticides, and is safe to consume in non-organic form. This list includes:

  • Onions
  • Avocados
  • Sweet corn
  • Pineapples
  • Asparagus
  • Mango
  • Sweet peas
  • Asparagus
  • Kiwi fruit
  • Cabbage
  • Eggplant
  • Cantaloupe
  • Watermelon
  • Grapefruit
  • Sweet potatoes

Listed below are some everyday Superfoods to that you should try to include in your diet.

  • Beans
  • Blueberries
  • Broccoli
  • Oats
  • Oranges
  • Pumpkin
  • Salmon
  • Spinach
  • Tea (green or black)
  • Tomatoes
  • Turkey
  • Nuts
  • Yogurt
  • Kiwis
  • Sweet Potatoes
  • Quinoa

Another favourite Superfood of mine is Spirulina:

Spirulina is a type of blue-green algae that is rich in protein, vitamins, minerals, and carotenoids and antioxidants that can help protect cells from damage. It contains nutrients, including B complex vitamins, beta-carotene, vitamin E, manganese, zinc, copper, iron, selenium, and gamma linolenic acid (an essential fatty acid).

  • The super food has over 100 nutrients, more than any other plant, grain or herb.
  • Widely used as a food supplement for maintaining health, energy, weight loss and cleansing programs.
  • Protein – 60-70% of its weight. 300% more protein than fish, meat or poultry, with no cholesterol.
  • Iron – 58x richer than spinach in bio-available iron.
  • ›Vitamin B12 – Natures richest source. Often lacking in a vegetarian diet.
  • Chlorophyll – 2x richer than barley grass or wheatgrass.
  • ›Anti-oxidants – 25x richer in beta-carotene than carrot and 3x richer in Vitamin E than wheat germ.
  • Assists weight loss by curbing appetite naturally while supplying a full range of nutrients needed for a balanced diet.
  • As an unrefined wholefood, Spirulina is absorbed up to x16 more effectively than synthetic multi-vitamin and mineral supplements.

Written by Nichola.