Macro Bowl Recipe

NOURISH BOWL INGREDIENTS

Greens | spinach, romaine, arugula, kale, micro greens, sprouts, mustard greens, swiss chard, etc. 

Proteins | tempeh, beans, quinoa and lentils (starchy-proteins), hemp seeds, nuts/seeds, nutritional yeast (not a “protein”, but loaded with plant-based protein). Vegetarian friendly (ovo-, pesca-, lacto-): farm fresh eggs and wild-caught fish. Animal proteins: quality sources only.

Healthy fats | avocado, olive oil, olives, nuts, seeds, hemp seeds, grapeseed oil, sesame oil, truffle oil

Veggies | carrots, bell peppers, cucumbers, zucchini, snap peas, peas, radish, green beans, broccoli, cauliflower; any and all veggies you enjoy!

Carbohydrates | sweet potatoes, quinoa, millet, brown rice, wild rice, beans (starchy-protein), corn and peas  (starchy veggie).

»Fruits: strawberries, pears, banana, papaya, mango, grapes, raspberries, apples, etc.

Add-ons | fermented veggies like kim chi or sauerkraut, homemade salad dressings [try my favorite Sweet Tahini Drizzle], kelp/dulse granules and flakes for added iodine and minerals, nutritional yeast, homemade hummus, apple cider vinegar (a must!), fresh lemon juice

Dressings | my favorite is 2 tablespoons hummus + 2-4 tablespoon apple cider vinegar + 2 tablespoons of nutritional yeast = a super thick and creamy dressing.

Prep time:  10 mins
Total time:  10 mins
Serves: 1
A nourishing and hearty salad filled with dark leafy greens, vegetables, healthy fats, and protein.
INGREDIENTS
  • 2 cups romaine, roughly chopped
  • 1 cup spinach
  • 4-5 roasted brussels sprouts (from batch cooking day)
  • 1 roasted sweet potato
  • ½ cup carrots, shredded or diced
  • ¼ cup cucumber, sliced thinly
  • ¼ of an avocado
  • 3 tablespoons nutritional yeast
  • 3 tablespoons hemp seeds
  • 2 tablespoons hummus (of your choice)
  • fresh squeezed lemon
  • 2 tablespoons apple cider vinegar
  • dash of kelp granules
  • dash of cayenne pepper (optional)
INSTRUCTIONS :
  1. Start by filling a large salad bowl with the dark leafy greens.
  2. Next, top with all the remaining vegetables, sweet potatoes, and hemp seeds; piling them in their own “spot” in the bowl (as pictured).
  3. You can arrange each ingredient in a pile and then wait to stir everything together, or you can simply top the dark leafy greens with all the remaining ingredients at the same time and stir thoroughly.
  4. The nutritional yeast + the hummus + the apple cider vinegar makes for a thick and creamy dressing on it’s own.
  5. Serve and enjoy!

nourish-bowl-1-mckel

 

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