Build your own Macrobiotic bowl

A nutrient-based recipe from Chef Santoria Quick

🔸 Prep Time: 15 minutes

🔸 Cook Time: 20 minutes (if cooking grains & protein)

🔸 Total Time: 35 minutes

🔸 Serves: 2

🔸 Skill Level: Beginner

🔸 Vibe Check: Grounding & Restorative

🛒 Ingredients

Whole Bowl Base

• 1 cup cooked whole grain (e.g., brown rice, quinoa, millet, or wheat berries)

• 1 cup raw greens, chopped or torn (spinach, kale, arugula, or microgreens)

• ½ cup assorted vegetables, roasted, sautéed, steamed, or raw (e.g., sweet potato, mushrooms, bok choy, shredded carrots)

• ⅓ cup cooked beans or legumes (chickpeas, lentils, or edamame)

• ⅓ cup additional plant-based protein (baked tofu, sautéed tempeh, or seitan – optional)

Toppings & Dressing

• ¼ cup cold sauce or dressing of choice (tahini, tamari-ginger, or miso dressing)

• ½ cup fermented vegetables (kimchi, sauerkraut, or quick pickled cucumbers)

• ¼ cup seeds or nuts, toasted (pumpkin seeds, sesame seeds, walnuts)

🥣 Instructions

1. Start with the grain

   Divide the cooked whole grains between two serving bowls. (Warm or room temp both work great here.)

2. Build your foundation

   Layer in raw greens, cooked legumes, and your favorite prepped vegetables. (Use a variety for color and texture—it keeps the bowl exciting.)

3. Power it up

   Add your optional plant-based protein like tofu or tempeh. (Want crispy tofu? Air-fry or pan-sear with a little tamari!)

4. Top and drizzle

   Spoon on the fermented veggies and drizzle with your chosen dressing—or serve it on the side for dipping and pouring as you go.

5. Add crunch and savor

   Finish with toasted seeds or nuts for crunch and healthy fats. (Don’t skip this step—it brings the bowl to life.)

6. Serve and enjoy

   This is a bowl meant to be savored slowly. Eat mindfully and notice how your body responds.

🧠 Kitchen Intelligence

This bowl is a lesson in balance. Not everything has to be cooked. Not every flavor needs to shout. When you build from the ground up with intention—grain, green, protein, crunch—you create space to nourish and restore. The same goes for your day. Balance isn’t found; it’s built, one mindful layer at a time.

✨ Quick Notes / Swaps / Storage

• Gluten-Free? Choose grains like millet, brown rice, or quinoa.

• Nut-Free? Use toasted sunflower or pumpkin seeds instead of nuts.

• Storage: Store each component separately in airtight containers in the fridge. Good for 3–4 days.

• Reheat: Gently reheat grains, beans, and protein; keep greens and fermented items cold.

• Repurpose: Toss leftovers into a wrap or mix into a stir-fry for a whole new vibe.

🪄 Badge of the Day: Bowl Building & Texture Balancing

🧂 Flavor Notes

This bowl leans umami-rich with pops of tang (from fermentation), soft earthiness (from grains and beans), and brightness (from raw greens and crunchy toppings). The sauce is your wild card—choose creamy, spicy, or citrusy depending on your mood.

💬 Share the Love

If you build this bowl your way, tag @justaquickchef or use #MindsetMeals. We love seeing your beautiful bowls and custom creations!