The Grain-Based Macro Bowl
I probably make a variation of a Macro Bowl about 3-5 times a week. So comforting, so full of flavor and so incredibly healthy for you. This “easy to throw together” bowl will make a wonderful staple for you and your family during these stressful times.
Feel free to play around with the base ingredients that I have listed below. Please use whatever you currently have in your pantry and fridge because there are no strict rules for this bowl.
For the bowl pictured above, I used chickpeas, quinoa, a variety of sweet potatoes, raw kale, sauerkraut, chopped almonds, and a tahini/lemon/miso-based dressing. The idea is to use some sort of plant-based protein ( tofu, tempeh, beans or lentils ), some sort of grain ( quinoa or rice ) or another whole plant carb like sweet potatoes or squash, some veggies ( raw or fresh ), some sort of fat ( tahini, avocado, or nut butter ) some seeds or nuts for some crunch, some sort of fermented food like sauerkraut or kimchi and, ideally, some sort of sea vegetable like crushed nori.
The Grain-based Macro Bowl
1 cup cooked quinoa
1/2 cup of roasted sweet potatoes
1/3 cup of chickpeas
1 large handful of shredded kale
a couple of tablespoons of sauerkraut
1 Tb chopped almonds
a couple of Tbs dressing ( see recipe below )
1/2 of a sliced avocado
Layer in a bowl, top with dressing, and serve.
Prep for Roasted Potatoes
Take 2 or more sweet potatoes and cut into small cubes ( you may skin them if you prefer ). Toss potato cubes with 1-2 tsp of olive oil, a pinch of salt and pepper. Next, spread seasoned potato cubes on a parchment-lined cookie sheet. Roast potato cubes at 425F for 40 mins until crispy and browned. Flip potatoes halfway through. Oven temps can vary so some potatoes may need less of more time to reach the desired crispiness. Save any leftovers in the fridge for the next day.
Prep for cooked Quinoa
Rinse 2 cups of dried quinoa if a mesh strainer for about 1 minute. Place in a medium-size soup pot with 4 cups of water. Bring to a boil over med-high heat then cover and reduce heat to very low. Cook covered for 15 minutes. Remove from heat, leave the lid on, and “steam”. Remove lid and fluff cooked quinoa with a fork. This makes a lot of quinoa. I like dividing this into 1 cup servings and placing it in the freezer for later use.
My favorite Macro Bowl Dressing
1/2 cup fresh lemon juice
2 Tbs water
2 Tbs avocado oil
2 Tbs tamari or low sodium soy sauce
1/4 cup light miso
1/3 cup tahini ( you can omit this for a lower fat dressing )
Mix in a small mason jar. Keeps for about 1 week in the fridge.