Eat Well Recipe: Rainbow Macro-Bowl [Lunch]
This rainbow-coloured macro bowl is a nutrient-dense powerhouse designed to keep your energy steady and your blood sugar balanced. It’s packed with antioxidants, plant-based protein, and gut-friendly fermented miso.
Ingredients
- Protein: 1 block extra-firm tofu (pressed and cubed), ½ cup shelled edamame.
- Vegetables: 2 cups shredded purple cabbage, 1 medium carrot (ribboned), 1 cup steamed kale or spinach.
- Ginger-Miso Glaze: 1 tbsp white miso paste, 1 tsp grated fresh ginger, 1 tsp rice vinegar, 1 tsp sesame oil.
- Base: 1 cup cooked quinoa or black rice.
- Garnish: Toasted sesame seeds and a squeeze of lime.
Instructions & Method
- Marinate Tofu: Whisk the miso, ginger, vinegar, and sesame oil. Toss the tofu cubes in half of this mixture.
- Sear Tofu: In a non-stick skillet over medium heat, cook tofu until golden and slightly crisp (about 8–10 minutes).
- Steam Edamame: Briefly steam or boil edamame for 2 minutes until bright green.
- Assemble: Arrange a base of quinoa in two bowls. Top with sections of purple cabbage, carrot ribbons, steamed greens, edamame, and the seared tofu.
- Finish: Drizzle the remaining ginger-miso glaze over the bowl and sprinkle with sesame seeds.
Tips for Success & Diabetes Prevention
- The "Plate Method": By filling half the bowl with non-starchy vegetables (cabbage and greens), you naturally lower the meal's glycemic load.
- Resistant Starch: If using rice or quinoa, let it cool slightly before eating; this increases resistant starch, which improves insulin sensitivity.
- Cruciferous Power: Purple cabbage is rich in anthocyanin, which research suggests can help improve glucose uptake.
- Low Glycemic Sweetness: Avoid adding honey or agave to the dressing; the natural savouriness of miso and the zing of ginger provide plenty of flavour without the sugar spike.
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This content is NOT a substitute for professional medical advice, diagnosis, or treatment.
- Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
- Individual Needs: Dietary needs, caloric requirements, and carbohydrate tolerances vary greatly from person to person, especially for those managing illnesses like diabetes. Our general recommendations may not be suitable for your specific health situation.
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