NORI + BLACK SESAME MACRO BOWLS: MAIN

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

INSTRUCTIONS:

  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.
NUTRITION INFORMATION
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

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Available in LloydsPharmacy Stores

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Change Your Health Direction: Week 5

We’re now over 5 weeks in to our Change Your Health Direction campaign. Delightfully, we can confirm that hundreds of you are still active in the programme, losing weight or quitting smoking with the support of our colleagues in pharmacy.   Well done for sticking with it!! Only 3 weeks left to reach your goals.

avrilOur resident CYHD expert, Avril Reilly, Pharmacist in our Governey Square branch, is back this week with an update, this time focused on a particular range of products that are making a significant difference to her CYHD participants…

‘I have mentioned on previous occasions that some of our CYHD participants are using two great Irish products from True-Life to help them along their weight loss journey – Heart Up and Shake Up. Heart Up is a low GI wholegrain barley which delivers high levels of fibre and beta-glucan and it has been scientifically proven to both lower cholesterol and reduce blood sugars and in doing so it helps to sustain energy, fill you up and prevent cravings. It comes in three varieties; blueberry, red berries and original and a scoop of the product can be conveniently added to porridge, soups, salads, scrambled eggs, mashed potatoes etc. A very worthwhile product and we are receiving excellent feedback from those who are using it regularly. Definitely worth a try!!

During the first couple of weeks of the CYHD weight loss program I had been noticing that some of the participants were not eating regularly as they were on the go and found it difficult to bring snacks with them to keep them going in between their main meals. I recommended that they try True-life Shake up as it provides a balanced, convenient snack that they could take anywhere with them and as it contains protein it helps to sustain energy and maintain balanced blood sugars. This daily protein shake also helps to maintain healthy bones, muscles and joints. It comes in three delicious flavours; strawberry, chocolate and vanilla. As it is sweetened with the natural sweetener stevia it won’t upset blood sugar balance, and it is packed full of goodness – even the protein it contains is 100% Irish whey protein from outdoor grass fed cows! It is so much more than a protein shake as it is also high in calcium, low in fat, gluten free, high in fibre and contains 100% RDA vitamin D! The participants who have been using this product have been finding it excellent and even though it is not a weight loss product it has really helped them throughout the past number of weeks on the program and several of them have mentioned that they plan to stay on it long term as it is very affordable and the benefits are outstanding!!’

Fantastic advice as usual from Avril in Carlow; keep it up!!