Nutrient-Packed Macro Bowl
Summer is a great time to enjoy a fresh, nutrient-packed macro bowl! This recipe mixes tangy sauerkraut with crunchy almonds, sweet apples, and dried cranberries. I also like to use some chickpeas for protein and farro for extra fiber and nutty flavor. You can swap out any of the toppings to better fit your tastes or use any leafy green as your base. Ultimately, when making a macro bowl, you want to make sure you include some sort of whole grain (like quinoa, rice, or farro), protein source (like tofu, chicken, or beans), veggie and/or fruit (like apples, blueberries, kale, spinach, or cabbage), and healthy fat (like olive oil, avocado, or nuts).
Ingredients:
2 cups kale (washed and shredded)
¼ cup sauerkraut
⅓ cup chickpeas
½ small apple, diced
½ cup cooked farro
2 tbsp dried cranberries
¼ c toasted slivered almonds
Small handful of sprouts (optional)
Dressing:
1 tbsp olive oil or other liquid oil
1 tbsp apple cider vinegar
1 tsp maple syrup or honey
Salt & pepper
Instructions:
Chop and measure all ingredients above, as needed.
Mix together all of the dressing ingredients in a small bowl. Add chopped kale to your serving bowl. Pour dressing over chopped kale and massage in the dressing.
Top the kale with remaining ingredients and enjoy! (Can be prepped ahead of time and kept in the fridge, just wait to add the dressing until you are ready to eat.)
Written By: Alana Cumber, TWU Dietetic Intern
Alana is a dietetic intern at Texas Woman’s University. She will complete her master’s degree
in nutrition and internship rotations in December 2024. Once she is a dietitian,
she is excited to explore the possibility of specializing in women’s health and focusing
on pre- and postnatal nutrition.