We love a good macro bowl. Not only are they a great way to throw together whatever leftover veggies you may have in the fridge, practising nutritionist, Jessica Cox believes they’re one of the simplest ways to ensure you’re eating a balanced meal. Coined ‘macro’ bowls because they hit all your macronutrients, Jessica says cooking up a meal with an appropriate amount of complex carbs, quality fats and protein provides long-lasting energy and keeps you fuller for longer. Below, how to construct the ultimate macro bowl, according to Jessica and her exclusive recipe she created with Australian Lamb.
Balance your bowl:
When creating a balanced bowl, it’s important to have all of your macronutrients included for long lasting energy and stable blood sugar levels. This includes:
Complex carbohydrates such as root vegetables or grains (approximately 1/2 cup cooked).
Quality fats such as extra virgin olive oil, nuts, seeds or avocado (approximately 1/4 cup).
Protein such as lamb (approximately the size of your palm).
Vegetables should make up the remainder of your bowl with a range of colours and an important source of vitamins, minerals and antioxidants.
1. Prepare microwave rice according to packet instructions. Set aside.
2. In a small bowl combine half the oil, miso paste, lime juice, sugar and 1 tablespoon water. Season with pepper. Set aside.
3. Heat remaining oil in a large wok or non-stick frying pan over medium-high heat. Add mince and cook for 4-5 minutes or until browned. Add edamame and cook for 1-2 minutes. Add half the miso dressing and toss to coat.
4. Divide rice between bowls. Top with mince mixture, avocado, cucumber, snow peas and radishes. Season. Drizzle with remaining miso dressing and sprinkle with sesame seeds. Serve topped with snow pea sprouts, green onions and lime wedges. Tips
Lamb backstrap, fillet or rump would also work well in this bowl.
Use your choice of vegetables in the bowl – asparagus, cherry tomatoes or green beans would also work well.
Swap the rice for soba, egg or green tea noodles.
Jessica Cox is an accredited practicing nutritionist with a Bachelor of Health Science (Nutrition) and over a decade of clinical experience. She is the founder of the JCN Clinic in Brisbane, which focuses on balanced nutrition and dietary education. She’s devoted to a healthy and active lifestyle, and when she’s not at the clinic you’ll find her in the kitchen, creating and photographing delicious culinary delights. Follow Jessica on Instagram at @jescoxnutritionist.