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4 “Macro” Recipes to Try in 2019

January 08, 2019

4 “Macro” Recipes to Try in 2019

As much as we try to maintain even a tiny bit of normalcy during the holiday chaos, it’s easy to slack on exercise and consume a few too many cookies, holiday lattes, and glasses of wine (oops!). Needless to say, you may be feeling a little out of sorts now that the holidays have come and gone. With all of the traveling, family functions, and sheer mayhem of the season, taking care of yourself may have been put on the backburner. If you’re anything like me, you’re ready to get back in a healthy rhythm and reset your body from the inside out. Below are a few of my very favorite healthy recipes that focus on obtaining balanced macronutrients to kickstart your mind and body for a “well-thy” 2019!

WARM LENTIL & CHICKEN POWER BOWL

4 Macro Recipes to Try in 2019

Packed with macronutrients to nourish your mind and body all day long!

Total Time: 1h

Serves 4 

INGREDIENTS:

  • Juice from 1 Lemon
  • ¼ Cup Grapeseed Oil
  • ¼ cup Dijon Mustard
  • ¼ Cup Whole Grain Mustard
  • ¼ Cup Red Wine Vinegar
  • ½ tsp Garlic Powder
  • ½ tsp Salt
  • ½ tsp Black Pepper
  • ½ tsp Onion Powder
  • 5-6 Cups Chicken Stock
  • 2lbs Organic Chicken Breasts
  • 1 Cup Green Lentils
  • 1 Red Onion
  • 4 Cups Arugula
  • 4 Cups Kale, Destemmed & Chopped
  • 2 Granny Smith Apples or Bosc Pears
  • Parmesan or Feta Cheese (Optional)
  • ½ Cup Chopped Dates or Dried Cranberries

For the Dressing:

  • Juice from 1 lemon
  • ¼ Cup Olive Oil
  • ¼ Cup Red Wine Vinegar
  • 3-5 Garlic Cloves, Minced
  • ¼ Cup Dijon Mustard
  • ¼ tsp Salt
  • ¼ tsp Black Pepper
  • ¼ tsp Garlic Powder
  • ¼ tsp Onion Powder

Instructions:

Preheat oven to 350. While the oven is preheating, make the chicken marinade by whisking together the first nine ingredients (lemon - onion powder). Place the chicken into a baking dish and tenderize with a fork or meat tenderizer (this is a great way to make sure your chicken stays juicy!). Add the marinade and make sure the chicken is coated thoroughly (if you have more time, you may also choose to let the chicken marinate in the refrigerator for 4-8 hours). Once the chicken is in the oven, set a timer for 1 hour.

While the chicken is cooking, bring 5-6 cups of chicken stock and your cup of lentils to a boil. Once boiling, cover and turn heat to a low simmer for about 30 minutes (or until the lentils are as tender as you’d like). If you’d like, add in a couple of dashes of salt, pepper, and garlic powder into the cooking lentils!.

While the lentils and chicken are cooking, chop and mince all other ingredients - set aside.

Add about a tbsp of grapeseed oil to a frying pan. Once hot, add in red onion and allow to cook for about 5-8 minutes. While the onions are cooking, Make your dressing by whisking together all of the ingredients.

Once the onions are thoroughly sautéed, turn down the heat and add in your arugula and kale until wilted.

Add cooked lentils and onion / wilted greens mixture to large dinner bowls, add baked chicken and drizzle with your dressing, pears, dates and a little parmesan or feta cheese.

Serve & Enjoy!

CARROT GINGER SOUP

4 Macro Recipes to Try in 2019

This soup will make you glow from the inside out!

Total Time: 1 h

Serves 5-6

INGREDIENTS:

  • 2 pounds baby carrots
  • 1 large yellow onion
  • 8 Cups Vegetable Stock
  • 5-8 Garlic Cloves
  • 4-5 Tbsp Fresh Ginger
  • 1 Can Unsweetened Coconut Milk
  • 1 tsp Curry Powder
  • ½ tsp Garlic Powder
  • ¼ tsp Ground Ginger
  • ½ tsp Onion Powder
  • 1 tsp Salt
  • ¾ tsp Black Pepper
  • 1.5 Tbsp Grapeseed Oil

Instructions

Heat your grapeseed oil in a large pot over medium heat.

While the oil is heating, roughly chop your onion, garlic cloves, and fresh ginger - add to pot once oil is hot. Add in your curry powder, salt, and pepper and sauté for 8-10 minutes.

While the garlic, onions, and ginger are sautéing, roughy chop your baby carrots. Add them to the pot with onions, garlic, and spices (make sure the onions are almost transparent before you add your carrots in). Add in vegetable stock and bring to a boil.

Once boiling, cover and reduce to a low simmer for about 30 minutes.

After 30 minutes, add in your can of coconut milk and cook for another 5 minutes - stirring frequently.

With either an immersion blender or Vitamix, blend soup until fully blended.

Serve & Enjoy!

P.S. This soup is phenomenal with sourdough bread!

FRESH START SMOOTHIE

4 Macro Recipes to Try in 2019

Whether you’re looking to kickstart your day or your year, this smoothie will help you achieve both!

Total Time: 5-8 Minutes

Serves 1-2

INGREDIENTS:

  • 1-2 Cups Milk (I prefer almond milk)
  • 2 Tbsp Almond Butter
  • 1 tsp Honey (optional)
  • 1 Handful Spinach
  • 4-5 crowns Broccoli (I use frozen broccoli!)
  • ½ cup Frozen Mixed Berry Blend
  • 3-4 Strawberries
  • ½ tsp Cinnamon
  • ½ tsp Cardamom
  • 1 scoop Protein Powder (Optional)
  • 2-3 Ice Cubes

Directions:

Add all ingredients to your blender and blend until thoroughly mixed.

Serve & Enjoy!

SAVORY SWEET POTATO SNACK

4 Macro Recipes to Try in 2019

This recipe is my go-to healthy side dish for just about anything!

Total Time: 35 minutes

Serves 4-5

INGREDIENTS:

  • 2.5 tsp Italian Seasoning
  • 2 Tbsp Grapeseed Oil
  • 1 tsp Garlic Powder (or 3-4 Minced Garlic Cloves)
  • 3-4 Large Sweet Potatoes
  • ⅛ tsp Cayenne Pepper (optional)
  • Salt & Pepper to taste

Directions:

Preheat oven to 400.

While you’re waiting for the oven to preheat, chop sweet potatoes into 1-inch cubes and add to a large mixing bowl. Add oil and spices to the mixing bowl and shake to coat - ensuring all of the potatoes are coated evenly.

Add mixture to a baking pan lined with foil making sure that the potatoes are in one even layer.

Add to oven and cook for 25-30 minutes.

Serve & Enjoy!

Kara Montgomery, neurotoxicology researcher, product development specialist


Kara believes the small choices of what we expose ourselves to on a day-to-day basis have a profound impact on our overall health. As a published neurotoxicology researcher, Kara has studied the link between pesticides and Parkinson’s disease, participating in studies that have garnered around $1 million in NIH funding. With this knowledge, Kara takes a critical eye to the products and habits all of us engage with on a regular basis. She holds a BS in Neuroscience from King University.



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