Make your own Macro bowl

What is macrobiotics?

The definition is “consisting of or relating to a diet of organic wholefoods which is based on Buddhist principles of the balance of yin and yang.” When it comes to a macrobiotic meal, it’s about a natural balance, a simplified form of balanced eating comprised of all the macronutrients; carbohydrates, protein and fat.

What makes up a macro bowl?

There is no correct breakdown for a Macro meal however the components remain the same with the only change being the contents. The beauty of a Macro bowl is you can play around with the breakdown of macros depending on what you have to hand and what your body requires. This is the true meaning of mindful eating.

To start

Start with a wholegrain, this base makes up around 20 to 30 percent of your bowl and can be anything from biodynamic brown rice, quinoa or millet. You can even swap grains for noodles and add buckwheat soba or udon noodles.

Vegetables should then make up about 40 to 60 percent of your bowl and be a combination of steamed, sautéed or raw. Break your vegetables into categories; round (like onions or squash), leafy (kale, spinach, rocket) and root (sweet potato, pumpkin, beetroot).

Beans, soy and sea vegetables can comprise about 5 to 10 percent of your bowl. Natural ingredients such as black beans, chickpeas, kidney beans, tofu, tempeh and sea vegetables such as nori, kelp and dulse, which are a valuable source of nutrients and trace minerals, should be included in your bowl.

Add good fats such as avocado, walnuts, Brazil nuts and almonds and seeds such as sunflower and pepitas. Don’t forget about fermented foods like fermented pickles, kimchi, sauerkraut and miso.

Use dressing such as apple cider vinegar, horseradish and turmeric vinegar and oils such as olive, flaxseed, avocado, hemp and macadamia nut oils.

The ultimate fast food

A Macro bowl is your ultimate fast food; pre cook the rice, cut and chop vegetables, add a protein source, drizzle with good fats and serve.

Our favourite ingredients

• Biodynamic rain-fed brown rice
• Pearl cous cous
• Tri coloured quinoa
• Buckwheat noodles
• Sauteed kale
• Baby spinach
• Grated raw beetroot
• Roasted brown onions
• Spiced sweet potato
• Roasted pumpkin
• Soft tofu
• Fava bean and wakame tempeh
• Black beans
• Kidney beans
• Hummus
• Power Kraut
• Kale chips
• Edamame
• Miso dressing
• Organic horseradish vinegar with turmeric extract
• Flaxseed oil
• Sesame seeds
• Sunflower seeds
• Slivered almonds
• Herbs; parsley, mint, coriander, dill

 No right or wrong

There is no right or wrong when it comes to a Macro bowl just stick with the basics of the three macronutrients (carbohydrates, protein, fat), make sure its 100% plant-based ideally from organic and/or biodynamic ingredients and you have yourself a nutritious and delicious meal whatever the time of day.