Monday, January 01, 2018

Lucky Black-Eyed Pea Macro Bowl
Start The New Year Off Right
How To Construct A Macro Bowl

Eat Black Eyed Peas on New Year's Day for good luck!

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My Annual Black-Eyed Pea Recipe
I learned, when living in Texas, that eating black-eyed peas on New Year's day brings good luck. Sometimes it works, sometimes it doesn't - but I don't dare start the year without them, just in case. To make sure I didn't mess with tradition, my daughter even sent me a pound of these lucky charms from Minneapolis for Christmas. 

I must admit, black-eyed peas aren't my favorite food so it's even more challenging to come up with a yummy recipe every year. But this year, I'm very excited about this macro bowl - especially because it's complemented with a tasty tahini sauce.

This recipe is a bit complicated as I use my Instant Pot for the kale and black-eyed peas, the oven to roast the potatoes, and my rice cooker to prepare the GABA rice. But it's all worth it in the end and, after all, it's New Year's day!

Constructing a Macro Bowl     
Macro bowls are very versatile and extremely healthy as they include a nice variety of foods. Here's how I construct mine:

#1 Protein  
For your protein, you can use any bean, tofu, tempeh, even shrimp or salmon.

#2 Greens
Steam kale, chard, spinach, mustard or other greens.

#3 Root Vegetables
Roast carrots, parsnips, sweet potatoes, new potatoes, turnips, or any other root vegetable. Just dice, toss with a little oil, sprinkle with salt, pepper, and granulated garlic, and bake for 30 to 40 minutes until cooked and brown.

#4 Grain
Use white, black, brown, or GABA rice, millet, quinoa, farro (not gluten free), or any of your favorite grains. 

#5 Avocado
Avocados make everything taste better. 

#6 Seaweed or a Fermented Vegetable
I usually put some raw sauerkraut or seaweed salad on my macro bowls, whichever I happen to have in the house. It's always good to have a fermented food as part of your meal. Your microbiome will thank you.

#7 A Yummy Sauce
Top your macro bowl with your favorite sauce. Today I made a tahini sauce but any of your favorite sauces will do.

#8 Seeds
Sprinkle your macro bowl with hemp, black or white sesame, pumpkin, or sunflower seeds for added nutrients.

When plating your macro bowl, be aware of the colors of the ingredients and place them to optimize the contrast. 

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Black-Eyed Pea Macro Bowl
Vegan, Gluten and Dairy Free

Ingredients PER PERSON
1/2 cup cooked black-eyed peas
1 cup steamed kale
1/2 sweet potato, diced and roasted
1/3 - 1/2 cup cooked rice or other grain
1/4 avocado, sliced
Small serving of raw sauerkraut or seaweed salad
Teaspoon of black sesame seeds

For the sauce (4 servings, ~ 1/2 cup)
2 tablespoons raw tahini
1 tablespoon cold-pressed hemp oil
1 tablespoon soy sauce
1 tablespoon agave or honey
1 tablespoon fresh lime or lemon juice
1 large garlic clove, pressed
1 inch fresh ginger, peeled and grated
Pinch cayenne
1 tablespoon water

Cook the black-eyed peas on the stovetop according to package directions. Or use canned black-eyed peas.
To cook in your Instant Pot, place unsoaked dry peas in the instant pot with a bay leaf, some onion and celery, and cover with at least two inches of water. Set Manual to 6 minutes. When done, let pressure come down naturally. Move them to a covered dish to keep warm. If using your Instant Pot to make the greens, rinse out the Instant Pot.

Black-eyed peas take 6 to 7 minutes in the Instant Pot. Cover with enough water as they will swell.

Clean kale, remove stems, and thinly slice. Steam kale on stovetop until tender. To cook in your Instant Pot, place in the pot with 1/4 cup of water, a touch of salt, and 1 teaspoon of extra virgin olive oil. Set Manual to 3 minutes. When done, release pressure and remove.

To roast the sweet potatoes, preheat oven to 425 degrees F. Place small diced potatoes in a shallow roasting pan (I like to line the pan with a silicon baking sheet). Drizzle with a tablespoon or two of olive oil, sprinkle with salt, pepper, and granulated garlic to taste and mix well. Roast for 30 to 40 minutes, stirring half way through.

Cook rice in your rice cooker, or on the stovetop, according to directions. I used GABA rice because my daughter gave me a beautiful GABA rice cooker a few years ago and it cooks any kind of rice to perfection, but any type of rice or grain will do.

Make the sauce: Place the tahini in a small bowl and slowly stir in the remaining ingredients until well combined. 

Use fresh limes or lemons

Build the bowl: Get a good size shallow bowl. Place the cooked greens in the bowl. Next, the rice, then the roasted sweet potatoes, then the seaweed salad, avocado, and black eyed peas. Sprinkle with black sesame seeds and serve with the tahini dressing.

If you use sauerkraut instead of the seaweed salad, place that near the peas.

Happy New Year!
May you enjoy outrageous health and happiness in 2018!

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