Once I read "We are how we eat, not only what we eat", and I agree. Have you ever spied a stunning bowl on Instagram and wondered a) how in world they make that look so good? and b) how could I have some too?
I'm fortunate enough to have in my life friends like Cori and Sabri that have introduced me into the Macrobiotic world which is super interesting, and this year I'm giving it a go.
I'm a "whatever-I-have-in-the-fridge bowl" type of person. I cook simple, easy, quick, and with real ingredients. My fridge is always topped with all sort of vegetables, so whenever I'm hungry, all I have to do is to chuck those vegs in a pan, cook some grains (rice/quinoa/buckwheat/millet/etc) and vegan protein source (organic tofu/tempeh/beans/lentils/mushies/a mix a of all these), some sauerkraut, and boom! Lunch is ready. Not only is a simple method that works for me -that I love cooking, but also a life-saving for those who are not that skilled in the kitchen or simply hate it :P (but want to eat healthy)
Macrobiotics is about balancing ourselves with the natural world—and the easiest way to do that is with our meals. A lot of the he principles and teachings have been taken from Traditional Chinese Medicine, as well as Japanese traditions.
What's the foundation of a Macrobiotic meal (or macro bowl)? Each meal is a combination of grains, vegetables, beans or fish, and fermented foods. The bowl part, however, is optional. “Taking a macrobiotic meal and putting it into a bowl is just for the convenience factor (and photogenic ;)
So...how can you make one? I personally think there's no way to make a PERFECT breakdown for a Macro meal, but here some tips to make it delicious, well-rounded one possible:
1. Start with a whole grain that makes up about 20 to 30 percent of your plate. It could be anything from quinoa to
brown rice to millet. Kushi's original recommendation called for 40 to 60 percent of grains, but lately people have been lowering the amount of grains and upping the veggies.
2. Vegetables can make up about 40 to 60 percent of your plate or bowl (sometimes I go for mainly veggies, but that's me ;) Within that it’s important to have three categories of vegetables—round (like onions), leafy (like kale), and root veggies.
3. Beans, soy protein, and sea vegetables can comprise about 5 to 10 percent of your plate or bowl. Think: tempeh or tofu. Plus sea vegetables like nori, hiziki, a wild Maine kelp, and dulse. They're an important and often overlooked source of valuable nutrients and trace minerals.
4. It’s important to also include fermented foods, like Sauerkraut.
5. Soup is another thing you can add to your macro plate or bowl. You can experiment by adding a miso soup or kombu soup broth during the winter months for an instant stew-like macro bowl. You can also change up the routine and make it a noodle bowl by swapping the whole grain for buckwheat soba or udon noodles.
Having said that, we have created a LUNCHBOX MEAL PACK that includes the majority of the items you need for nutritious meals during the busy week. You can play around it however works best for you. Have a whole meal, or split one meal in two to have lunch AND dinner; add some rice to one, quinoa to the other, play and have variety, every day.
Ready to try? Order here