Spring Vitality Macro Bowl

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Preparation time: 20min 

Cooking time: 40min

SF, DF, GF, VG, Great for Kids

Beautiful Spring.  My favourite season of all.

Can you feel that the energy has changed out there? Regardless if there’s still a chill in the air or if it’s an amazingly warm day, we cannot deny that everything feels different.

We have officially moved out of Winter and into this magical season of Spring.

I’m talking about this in a certain way because without having to know any knowledge or understand any particular philosophy, we can all tell that each season has a different feel to it.

Spring time is the season of ‘Waking Up’.

In Macrobiotics, Spring is the season connected to the Tree Element and our Liver Organ.  Full of beautiful bright upward opening energy that literally bursts life and creativity into the world again.  Literally the grass and flowers are shooting up out of the ground and everything is bursting into life again.

The same goes for us!

This is the time for waking up.  For ourselves! Waking up out of our winter sleepiness and coming back to life.

A season of creativity, bringing new ideas and new inspirations to life.

A time for cleansing our Liver and boosting our Vitality.

This Macro Bowl is especially made to boost and support this incredibly vibrant Spring Energy.

Full of light, fresh and vibrant ingredients.  Everything cooked lightly but still with some depth and warmth.  Plenty of citrus and tangy sour taste, which is the taste of the Tree Element.

But all round balanced and utterly delicious.

This bowl is simple to make but utterly stunning and so delicious to eat and serve to others.

And it’s so lovely to know that whilst eating it we are also aligning ourselves with this new beautiful season and supporting our body’s desire to stay balanced and nourished.

Enjoy my loves

Nicky x


Soba Noodles with Shiitake & Leeks: 

  • 135g Soba Noodles
  • 20g Shiitake (Soaking in Water)
  • 1 Leek
  • 2 Pinches Fine Sea Salt
  • Shiitake Soaking Water
  • 2 Tbsp Sesame Oil

Roasted Spring Carrots: 

  • 220g Carrots
  • 2 Tbsp Olive Oil
  • 1 Pinch Sea Salt

Mustard baked Tempeh: 

  • 200g Tempeh
  • 3 Tsp Organic Grain Mustard
  • 45ml Sauerkraut Juice
  • 20ml Apple Juice
  • 3 Tsp Brown Rice Syrup
  • 1/2 Tsp Tamari

Blanched Veggies: 

  • 2 Pinches Sea Salt
  • 250g Long Stem Broccoli
  • 1/2 Medium Daikon
  • 1 Medium Romanesco

Sauerkraut Rolls: 

  • 3 Cabbage Leaves
  • 6 Tbsp Sauerkraut

Sea Vegetable Salad: 

  • 5g Sea Veg Salad (Soaked in water and drained)
  • 3 Radicchio Leaves (finely sliced)
  • 25g Frozen Peas or sprouts
  • 2 Tbsp Vinegar

Lemon White Miso Dressing: 

  • 2 Tbsp White Miso Paste
  • 2 Tbsp Tahini
  • 1 Tbsp Brown Rice Syrup
  • 2-3 Tbsp Water
  • 1/2 Lemon Juiced

Garnish (optional) 

  • 2 slices of fresh green apple per bowl
  • A mix of black and white sesame seeds


– Pre-heat oven to 185degrees C
– Roasted Carrots: Start by prepping your carrots. Cut them into thin batons, add them to a large baking dish with the olive oil and pinch of sea salt. Mix well and place in the oven for 30mins, check after 20mins to see how they are doing
– Tempeh & Mustard: Cut the tempeh, into quarters and then half again to make triangles. Place in a small baking dish. Add the mustard, sauerkraut juice, apple juice, brown rice syrup and tamari to a jar or bowl and mix together. Pour over the tamari and place in the oven for 15mins. Then check them, turn over the tempeh triangles and place back in the oven for another 5 mins.
– Once done, set aside
– Soba Noodles with Shiitake & Leeks: Pre cook your soba noodles as per the cooking instructions. I would under cook the noodles by a minute as they will continue to cook when you add them to the leeks and mushrooms.
– If using dried shiitake mushrooms then soak them now. Soak for 5mins in boiling water or in room temperature water for 10mins
– Finely slice the leeks. Heat a medium frying pan with some sesame oil. Add the leeks with a pinch of sea salt and sweat them on a medium heat until they are soft, about 5mins. Now add the shiitake mushrooms with some of the soaking water. Mix together and leave for a minute
– Add your cooked soba noodles and make sure all is mixed in really well. Turn the heat off and set aside until ready to serve
– Blanched Veggies: Prep and clean the veggies. Keep the radishes whole but cut off any stalks, cut the romanesco into florets, break off any woody ends on the long stem broccoli and cut the daikon into medium chunks, a similar size to the whole radishes
– Put a large pot of water on to boil. Set aside a large mixing bowl with cold water near the pot to transfer the veggies to once done
– When the water is at a rolling boil, add all the veggies into the pot. Cook for 2 minutes and then removing them with a slotted spoon, place them straight to the bowl of cold water. This will stop the cooking process and help them keep their vibrant colour. Set these aside too. Keep the pot of boiling water on the heat
– Sauerkraut rolls: First prep your cabbage leaves, cut out the spine, keeping just the leaves and cut them in half across the middle. Add the leaves to the pot of boiling water for 30 seconds and then remove them carefully and add to the bowl of cold water with the other veggies, again to stop the cooking
– Lay each leaf out on your kitchen surface, dabbing them dry if need be. Add 1 Tbsp sauerkraut to the middle of each leaf. Take one side of the leaf and begin rolling it over the sauerkraut and keep rolling until you have a firm roll, like sushi except with cabbage leaves and sauerkraut instead of nori and rice. Slice each leaf in half at a diagonal through the middle.
– Sea Vegetable Salad: First soak your sea vegetable salad as per the instructions so that you get really vibrant colourful reactivated sea vegetables. Drain the sea vegetables, add the brown rice vinegar, sprouts or frozen peas (if using peas, quickly blanch them first), and finely sliced radicchio, mix well and set aside
– Now add all your ingredients for the dressing to a glass jar or blender and mix really well together to get a smooth creamy dressing. If it is too thick, add more water so it is thick and creamy but pourable
– Once everything is ready, start to build your bowl
– Place all ingredients into the bowl, add your sprouts, apple slices if using and sprinkle sesame seeds over the bowl. And serve with the lemon miso dressing on the side or drizzle all over the bowl

Enjoy xxx


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