The macrobiotic diet was first developed by a Japanese philosopher who believed in a holistic approach to health that incorporated things such as diet, exercise, and meditation and also looked at the energy of particular foods.
Macrobiotics focuses on choosing organic, locally grown, and seasonal produce.
Generally, the macrobiotic diet is a balance of around 60% wholegrains (such as brown rice, barley, oats, and buckwheat), 30% fruits and vegetables, and around 10% bean and bean products (such as tofu, miso, and tempeh as well as sea vegetables).
Meals also tend to include small amounts of pickles and fermented vegetables, nuts, and seeds.
This way of eating has been seen to lower blood pressure and also reduce the risk of heart disease, diabetes, and certain types of cancer. It has also shown to be useful for balancing hormones, managing weight, and stabilizing energy levels.
This Macro Bowl Recipe Will Definitely Be Your New Favorite Nourishing Meal:
This nourishing macro bowl utilizes the principles of macrobiotics to create a dish that is not only delicious, but also grounding and nurturing.
It is a meal that just feels good to eat! You can either make your own pickles or use store-bought pickles or even kimchi or sauerkraut for this recipe too.
Pro Tip: The dressing is delicious and will keep for three to four days in the fridge so you can double the recipe to have extra on hand if you wish!
- 2 medium sweet potatoes
- 1 medium carrot, peeled and grated
- 1 cup of cooked brown rice
- ¼ cup of sliced fennel
- 12 snow peas
- 4 button mushrooms, finely sliced
- 2 tablespoons of pickles (see below)
- 2 tablespoons of miso tahini dressing (see below)
- Sesame seeds and coriander to garnish
- Tofu or tempeh (optional)
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Miso Tahini Dressing
- 1 tablespoon tahini
- 1 teaspoon miso
- 1 teaspoon tamari
- 1 teaspoon olive oil
- 1 teaspoon coconut nectar
- ¼ teaspoon nutritional yeast
- ¼ cup filtered water
- 1 large cucumber, thinly sliced
- 1 bulb of fennel thinly sliced
- 2 radishes thinly sliced
- ¼ of a small cauliflower broken into small florets
- ½ leek, thinly sliced
- 1 teaspoon of mustard seeds
- 1 cup of vinegar
- 2 cups of water
- 1 tablespoon of salt
Macro Bowl Preparation
Wash your sweet potatoes and prick lightly with a fork. Wrap the potatoes separately in foil and place in a preheated oven at 200 degrees for around 50 minutes or until the potatoes are very tender.
While the potatoes cook, peel and grate the carrot, cook the brown rice, slice the fennel and mushrooms, and chop your coriander.
To assemble the bowl, unwrap the potatoes and score them gently to open them up. Place one potato in each of the bowls, then add the carrot, warm brown rice, sliced fennel, sliced mushrooms, snow peas, pickles, and tofu or tempeh (if using).
Add sesame seeds and coriander and drizzle generously with the miso tahini dressing.
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Miso Tahini Dressing Preparation
Place all ingredients in a small bowl and whisk well until combined, adding enough water to reach your desired consistency. If you do a larger quantity you can also use a blender for ease.
Chop all your vegetables and place in a large sterile glass jar. Place the vinegar, water, and salt in a saucepan and bring to a boil. Remove from the heat and allow to cool slightly.
Pour the vinegar mixture over the vegetables in the jar. Place the lid on the jar and place the pickles in the refrigerator. Allow the vegetables to pickle for two weeks in the fridge. After two weeks they will be ready to eat.
They will keep up to three months in the fridge.
Enjoy Your New Favorite Macro Bowl Recipe!
In cooler months, you may like to steam the vegetables to make this dish even more grounding and nourishing. Feel free to mix up the grains – buckwheat or quinoa also work really well in this recipe.
I love making extra dressing and pickles to keep them on hand to add to any dish throughout the week.
Certain foods help support certain feelings and states of being and this dish is a great way to feel grounded and nurtured. Let this macro bowl be like a healthy hug for your body, and enjoy making it as a celebration of your well-being.