We know it can be confusing to know how many carbohydrates, how much protein or veg you need in each meal. Sometimes, you can get stuck in a rut with what to have for dinner. Or keep making the same recipe over and over again when meal prepping.
So, we thought we'd give you a quick failsafe formula for when it comes to building your meals. Alongside the perfect winter bowl recipe. (Yes, we're still using up the sprouts!).
It's really easy. Just pick one healthy fat, one carb, one protein source and load up with veggies. It's really that simple.
The exact amounts will be different for everyone. But a good rule to follow is to aim for ⅓ carbohydrates, ⅓ veg and ⅓ protein with a drizzle of healthy fats added in.
In the case of this recipe, our sweet potato provides the carbs, falafels supply the protein and the cauliflower, carrots and sprouts add to our 5-a-day. Served with a healthy-fat-rich tahini sauce and sesame seeds on top.
Other healthy fat sources you could use include avocados, nuts, seeds and nut butters.
If you have the time, you could make your own falafels using our recipe from our falafel wraps.
We've also added a tablespoon of MCT oil into our tahini sauce. MCT oil has no taste, so it's great as an addition to smoothies, sauces, salad dressings and coffee.
MCT oil will help supply an extra hit of energy and keep you feeling fuller for longer. It helps raise ketones, which your brain switches to for an energy reserve when glucose levels run low. Just a tablespoon can deliver extra energy to keep you going throughout the day.
Winter Nourish Bowl:
Serves: 2
Total time: 50 minutes
Ingredients:
6-10 falafels, depending on size
1 medium sweet potato, peeled and diced
½ cauliflower, cut into florets
2 medium carrots, cut into batons
200g brussel sprouts, cut in half
2 tsp maple syrup
1 tsp turmeric
2 tsp sesame seeds
Turmeric tahini sauce:
2 tbsp tahini
1 tsp ground turmeric
½ lemon, juice of
1 tbsp MCT oil
½ tsp salt
2-4 tbsp cold water
Method:
1. Preheat the oven to 350°F/180°C.
2. Toss the brussel sprouts and carrot batons with the maple syrup, some olive oil, salt and pepper. Turn out onto one end of a baking tray.
3. Toss the cauliflower and sweet potato with a drizzle of olive oil, salt and pepper. Turn out onto the other end of the baking tray.
4. Roast for 30 minutes, until tender.
5. Meanwhile, whisk together the tahini, turmeric, lemon juice and salt in a small bowl. Add the water, 1 tbsp at a time, continuing to mix and add until you reach a drizzling consistency- tahini becomes thick and sticky before it thins out, so don't worry if it suddenly thickens up! Add the MCT oil.
6. After the vegetables have been roasting for 15 minutes, add the falafels to the tray and continue to cook for the remaining 15 minutes.
7. Arrange the roasted vegetables and falafels into a bowl and drizzle over the tahini sauce. Sprinkle with sesame seeds and serve.
Nutritional Information
Per serving: ½ of the recipe
Calories: 579 kcalCarbohydrates: 61g
