The agricultural revolution made humans explore the refinement and taste of food.
It also made us create food that our bodies weren’t fully ready to process and absorb.
Whole foods not only help with Macronutrients (Carbohydrates, Fats, Proteins) but mainly provide Micronutrients (Vitamins, Minerals, Trace-minerals, Phito-nutrients) that have the potential to give our body a lot of strength due to:
Fulfilling the nutritional need our body has because of deficiencies.
Taking the space of refined foods & inflammatory foods.
The HoloBowl is a great example of a filling and fulfilling meal utilising whole foods to fuel your body with Micro and Macro nutrients. Below is a suggested recipe as well as a cheatsheet on how you can formulate your own HoloBowl creation.
Suggested HoloBowl recipe:
200g of sweet potatoes (carbohydrate)
200g of chicken breast (protein)
1 eggplant (ve
100g of Mushrooms
100g of Broccoli
100g of Cabbage
150g of Mixed Greens, Lettuce or Spinach
A handful of Sprouts
2-5 Cherry Tomatoes
Avocado or Olive Oil
Salt, Black Pepper, Rosemary
Preparation (20 min)
Cut up the sweet potatoes in small chunks, put them on a tray, add a little bit of oil, salt and pepper. Mix. Then put it in the pre-heated oven (200 degrees celsius) and roast for 15 min.
Cut up the chicken breast into small chunks, put in a bowl, marinate shortly with salt, pepper, rosemary and garlic. Mix it up. Then put in a pan and stir with wooden spoon until white outside.
Add broccoli, eggplant, mushrooms, cabbage into the pan. Sprinkle with some olive oil if you like. Add some more salt, pepper and rosemary. Cook and stir for a few minutes on medium heat. Cook for 1-2 min then take off the stove.
!!! Don’t overcook the vegetables, they should still keep their composure and not disintegrate.
Serve with mixed greens at the base of the bowl, sprouts, cherry tomatoes and pickles on the side, add sweet potatoes on the side, add cooked veggies on top.
For an extra touch serve with sunflower seeds, pumpkin seeds and olive oil.