One of my favorite healthy restaurants in NYC is Souen East Village, and if I don't order one of their soups, I always take their macro plate. At first I wasn't really thinking about what "macro" meant except that it was healthy, and that I loved it. But after seeing so many beautiful pictures of "macro bowls" on Instagram I wanted to know more about it.
So, what's a macro bowl ? It's simply the name that you put on a perfect balanced meal : a combination of grains, different vegetables (cooked and/or raw), a protein source (that can be tofu, beans, ...), a small source of healthy fats and often you'll add a fermented food to your plate for the health or your digestion. So why do you call it a "macro" bowl ? Simply because with this healthy combination you will get all the macronutrients that your body needs (carbohydrates, proteins and fats).
I put together 2 different examples of macro bowls.
Smoked tofu noodle bowl
Preparation time : less than 5mn. Cooking time : 20mn.
For the dressing :
- 1 tbsp tahini
- 2 tbsp water
- 2 tbspoon lemon juice
For the bowl :
- 100g (weighted raw) buckwheat noodles
- 3 carrots
- 6 green asparagus
- Green beans (added after the picture)
- A small amount of sauerkraut
- `1/2 sheet of seaweed
- 100g smoked tofu
I steamed the vegetables, boiled the noodles and grilled the tofu in a non stick pan with no added oil. Then I simply put all the ingredients together in a bowl and added the tahini dressing. Very very very simple. I used to say I was a bad cook because I was too lazy to prepare healthy food, and I associated healthy eating with boring or hard to prepare meals. I realize now that it is so much more easy, simple and yummy than I thought !
Here you have the grains from the noodles, the proteins from the tofu (I don't really eat tofu often to be honest, but I love the smoked taste of this one once in a while), and the healthy fats from the dressing. I was wondering if the sauerkraut (which is the fermented ingredient) would taste weird in association with the rest of the bowl, since I always associated it with the super heavy sausage meal, but it goes really well with the smoked tofu !
Curried lentil bowl
Preparation time : 10mn. Cooking time : 45mn.
- 50g (weighted raw) quinoa
- 50g (weighted raw) your choice of rice
- About 50g uncooked lentils
- A medium piece of pumpkin
- 1 cup spinach
- 1/4 avocado
- 2-3 florets of broccoli (added after the picture)
- 2-3 tomatoes
- 1 tea spoon of oil
- 1 shallot (or garlic if you prefer)
- 1cm of freshly chopped ginger
- 1 pinch of paprika
- 1 pinch of cumin
- 1 pinch of turmeric powder
- 1 pinch of chili (optional)
- Fresh coriander (as much as you want !!)
I pre-heat the oven at 200°C (390°F). Then I start with the lentil curry because it needs to cook a little while : I put the oil, the ginger and the shallot in a pan and cook it for about 1-2mn. I add all the spices and stir, after that I add the tomatoes. After I stir again a little bit more, I add about 1 cup of water, the broccoli florets and the lentils. I lower the heat and let it cook for a little bit, stiring from time to time. I cook the pumpkin in the oven for about 35-40mn (it's important to check the texture often because the cooking time depends on how thick it is). I sometimes microwave for 3-5mn the pumpkins/sweet potatoes before putting them in the oven to reduce the cooking time by half. I also cook the quinoa and the rice and simply put everything in my bowl, adding the spinach and the avocado. Et voilà ! I also added loads or coriander after the picture !
This is my idea of a perfect dinner simply because it makes me satisfied while nourishing my body with only good things. Some diets recommend to lower your intake of carbohydrates, or even remove them all together, while it's recommended to have your carbohydrates giving you the largest amount of your energy. I believe that instead of cutting out your carbs or any category of food, it's healthier to learn how to eat a balanced diet made from mostly unprocessed foods.