Nutrient-Dense Macro Bowl

This recipe was inspired by Macrobiotics to bring balance to the mind and body (the yin and yang concept). Macrobiotic living means striving to learn to find balance and harmony in everything we do. It emphasizes choosing whole, natural, and high quality foods. The foods we eat affect the quality of every cell in our body as well as our mind. This nourishing bowl combines raw greens, steamed vegetables, whole grains, and legumes. Use this recipe as your guide. Choose your favourite vegetables and greens, and add gut-healing fermented foods, such as sauerkraut or kimchi. No strict rules! Combine them with cooked whole grains that make you feel grounded and focused.

Our gut health has a huge impact on our overall health, wellbeing, and beauty. Once I started studying and learning more about nutrition and holistic health, I was shocked to find out that 70-80% of our immune system resides in our gut! A gut healing diet consists of fiber-rich plants, and fermented foods that contain probiotics, or living microorganisms. Plant fiber has prebiotic effects in the gut: it’s the food for the friendly bacteria in your gut that have their own tasks to keep you thriving, such as to create short-chain fatty acids (SCFAs) that have anti-inflammatory effects in the body. Choose plenty of various colourful foods because this creates more balanced, rich, and diverse gut microbiota. 

Probiotics are live microorganisms that have many health benefits. Unfortunately, most of us no longer eat gut healing fermented foods that are rich in these friendly bacteria. Fermented foods were common in traditional diets (before the invention of refrigeration and processed foods) and one of the few ways that people could store their food for longer periods of time. The fermentation process involves introducing beneficial bacteria to food to effectively cancel out the harmful microbes. It also improves the nutrient level and makes foods easier to digest. Not all fermented foods contain these beneficial live and active bacteria because processing can kill them. Therefore, you should choose raw, unpasteurised sauerkraut.

I also added chickpeas, or garbanzo beans, to this recipe because they are a wonderful source of plant-quality protein, fiber, vitamins, and minerals. If don’t digest legumes well, feel free to replace them with something else. If you buy pre-cooked chickpeas, always choose a carton vs. a can to avoid toxic chemicals, such as BPA that is known to be a xenoestrogen that mimics estrogen in the body.

For The Macro Bowl 

150ml cooked brown rice (about 0.6 cup)

Kale leaves, shredded 

100g chickpeas 

120g baby broccoli florets 

1 carrot, sliced into pieces 

50g ruby sauerkraut or kimchi

0.5 Avocado 

For The Coconut Yogurt Dressing

50ml coconut yogurt

Juice of 1 lime 

For Finishing 

1 scallion, thinly sliced  

Sesame seeds

Sunflower sprouts 

Directions:

1. Cook the brown rice according to the package instructions. 

2. In a large pot fitted with a steamer basket, bring a few centimeters of water to boil. Add the broccoli florets and carrots. Steam, covered, until fork tender, about 5 to 10 minutes. You can also steam kale slightly, 2 to 3 minutes, if you like, or enjoy it raw. 

3. In a bowl, place the greens, cooked brown rice, chickpeas, broccoli, carrots, and sauerkraut. Top with avocado, sesame seeds, a sprinkling of scallions, and sprouts.

4. Whisk coconut yogurt with lime juice. Serve on the side. 

Enjoy this bowl of plant medicine with peace, love, and gratitude!