2017 April

Spring is finally here and nothing gets me more excited than a veggie loaded rainbow macro bowl. When I think of Spring, I think of crisp, fresh vegetables and bright spices. I was inspired by Middle Eastern flavors for this macro bowl. A macro bowl is simply a meal that contains all 3 macronutrients: protein, carbohydrates, and fat.

I used za’atar and dukkah, which are both Middle Eastern spice mixes, to add complexity to this dish. Both easily found in your local grocery store or you can try your hand at making your own dukkah spice mix which I’ve provided in the recipes below. A creamy, lemon honey mustard mint tahini sauce rounds out the flavors and adds brightness and depth to all of the textures within this bowl. Give your tastebuds an updated spring experience with this tasty Middle Eastern inspired macro bowl made with Della Rice’s Basmati and Wild Rice.

Middle Eastern Inspired Macro Bowl

INGREDIENTS:

Items needed for 2 bowls:

1/4 small purple cabbage, thinly sliced
6 radishes, thinly sliced
1 carrot, julienned
1/3 cup snap peas, sliced on a bias
Handful of micro greens
Handful of cilantro and mint leaves
–
1 cup Della Rice Basmati and Wild rice, cook as directed
–
Za’atar roasted chickpeas
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Lemon honey mint tahini sauce
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6 min eggs + dukkah spice mix

Recipes for chickpeas, sauce, egg, and dukkah spice mix are listed below.
Assemble bowl as pictured and add an extra squeeze of lemon (optional) and drizzle with sauce.

Za’atar Roasted Chickpeas

INGREDIENTS

1 can of chickpeas, rinsed and drained
2 tbsp extra virgin olive oil
2 tsp za’atar
Salt and pepper

DIRECTIONS
Preheat oven to 400F. Line a baking sheet with parchment paper or foil and set aside. Pat chickpeas dry in between paper towels. Toss chickpeas with olive oil and seasonings. Place onto prepared baking sheet and bake for 20 mins.

Six Minute Egg

Bring a small pot with water to a boil. Gently lower eggs into boiling water and cook for 6 minutes. Place eggs into ice water bath until ready to use. Peel, slice in half and sprinkle with dukkah spice mix.

Lemon Honey Mustard Mint Tahini Sauce

INGREDIENTS
1/4 cup tahini (ground sesame paste)
3/4 of small lemon, juiced
2 tsp Dijon or stone ground mustard
2 tsp honey
2 tsp fresh mint leaves, chopped
1 tbsp extra virgin olive oil
2 – 4 tbsp water, as needed*
Salt and black pepper to taste

DIRECTIONS
In a small bowl, add all sauce ingredients except for water. Mix well and add water as needed. See note below for the addition of water. Adjust seasonings with salt, pepper, and lemon until desired flavor is achieved.
*Note – depending on the consistency of your tahini, add water as needed to thin out the sauce mixture so that it is pourable.

Dukkah Spice Mix
INGREDIENTS
1/3 cup hazelnuts
1/3 cup sunflower seeds
2 tbsp sesame seeds
2 tbsp coriander seeds
2 tbsp ground cumin
2 tsp ground black pepper

Directions
In a medium sauté pan over medium heat, toast the first 4 ingredients until lightly golden brown and aromatic. Allow ingredients to cool. Transfer to a food processor or spice grinder. Blend until slightly coarse. Add cumin and black pepper and blend one more time to incorporate. Pour into a glass jar and store in the fridge. Makes 1 cup.

I finally got on the meal prep train and I don’t think I’ll ever look back. I have designated Sunday as my meal prep day, since I also do my grocery shopping then, and it’s easiest for me to just do it all at once. I find that setting up a routine and folding it into your schedule is the best way to ensure you will actually do it. It takes a little but of time up front (for me about 2 hrs on Sun) but saves so much time (and money!) during the week! I actually look forward to my work lunches now and am not tempted to eat out, or make unhealthy choices. I love being able to just grab my lunch from the fridge and go! Once you get used to committing yourself to a couple hours a week you will see that it makes a world of difference. For containers, I prefer glass, and found these on Amazon, but there are lots of options out there.

When it comes to recipes I have found that rice is one of my favorite bases to use because it’s so easy to make a big batch and it holds up throughout the week. These burrito bowls are the best because they are SO easy and so delicious! I use Della light brown basmati because it has a mild flavor and gives me the protein an fiber I am looking for in my daily diet. It’s my go-to rice for most of my recipes. My personal tip for meal prepping is to turn on some good tunes, pour yourself a glass of wine, and make it fun! I promise, the time will go by quicker than you think and you’ll find yourself actually looking forward to it!

Meal Prep Burrito Bowls 

Makes about 4 Servings

INGREDIENTS

2 Cups Yoga Long Grain Brown Rice

Chicken, cooked and shredded

1/2 Red Pepper, sliced into thin strips

1/2 Yellow Pepper, sliced into thin strips

1/2 Orange Pepper, sliced into thin strips

½ Yellow, sliced into thin strips

Black Beans, drained and rinsed

Frozen Corn, rinsed

Salsa, to taste

DIRECTIONS

1. Cook rice as directed, in rice cooker, or stove top
2. In a large skillet, add olive oil, heat, add chicken. Add salt and pepper to taste and other desired seasonings. Cook over medium-high heat for 5-6 minutes or until no longer pink. Set aside. Allow to cool.
3. In the same skillet, sauté peppers, garlic, onions until crisp-tender, add more oil if needed, remove from skillet, and set aside.
4. Shred chicken. Drain and rinse black beans. Rinse corn
5. Arrange bowls: Distribute rice evenly between 4 microwave safe containers, then chicken, beans, peppers & onions, corn, beans, and salsa. Refrigerate for up to 4 days. Reheat and enjoy!

Note: These bowls will stay good in the fridge for up to 5 days *