Meet Your Micros

While you may focus your nutrition efforts towards hitting your macros (carbs, fats and protein) - have you stopped to think about your micros?

Micronutrients aka 'Micros' are vitamins and minerals which play a crucial role in our overall health and well-being. We require these micronutrients in relatively small quantities when compared to our macronutrients, but while we may need a smaller amount, their absence or deficiency of these can lead to various health problems. 

Let's meet some of our micro's!

Vitamin C 

Vitamin C is an antioxidant. It is important for immune system support, wound healing and assisting with the absorption of iron.

Key foods high in vitamin C include citrus fruits (oranges, lemons), strawberries, kiwi fruit, capsicum (bell peppers), broccoli, and spinach.

Calcium

As we know, calcium is critical for bone and teeth health, but it also plays a role in muscle contraction, and nerve function.

As most of us are aware, the main source of our calcium comes from dairy products such as milk, cheese and yogurt, but don’t forget calcium is also present in our leafy greens, fortified plant-based milks, tofu, and almonds.

Iron

Iron’s role in the body is energy production by transporting oxygen in red blood cells around the body.

Food Sources of iron typically include red meat, poultry, fish, beans, lentils, fortified cereals, and dark leafy greens (spinach, kale).

B Vitamins

B vitamins play a crucial role in supporting energy metabolism and other aspects of overall health! Common food sources of B vitamins include leafy greens, whole grains, poultry, eggs, dairy products, and legumes.

These micronutrients are crucial for various bodily functions and should be included in a balanced diet to maintain overall health. 

Let’s take a look at some of our fav meals that can help you meet your micros!

Kale Cous Cous Salad

Ingredients

(serves 1)

• 40 g Kale

• 60 g Couscous (Raw)

• 10 g Olive Oil

• 30 g Cranberries

• 30 g Almonds

• 15 g Honey

• 0.25 tsp Salt

• Lemon Juice, to taste

Directions:

1. Prepare ingredients: roughly chop kale, cranberries and almonds.

2. Prepare couscous as per packet instructions. Side aside to cool.

3. In a small bowl, combine lemon juice, olive oil, honey, salt and pepper. Set aside.

4. Assemble bowl: combine couscous, kale, cranberries, almonds and drizzle dressing on top. Mix to combine.

5. *This meal can be stored in an air-tight container and kept in the fridge for 3-4 days.

Nutrition (per serve):

Calories: 569 | P: 16g | F: 25g | C: 69g

Yoghurt Breakfast Bowl

Ingredients

(serves 1)

• 150 g Greek Yoghurt (Plain) (No Fat)

• 40 g Muesli

• 70 g Banana

• 50 g Apple

• 50 g Strawberries

• 5 g Chia Seeds

• 10 g Honey

Directions:

1. Prepare fruit: slice banana, apple and strawberries.

2. Add greek yoghurt to one side of bowl. Sprinkle granola on the side along with your fruit.

3. Top with honey and chia seeds.

4. *We recommend making this meal at time of consumption.

Nutrition (per serve):

Calories: 400 | P: 20g | F: 7g | C: 63g

Lean Pork Bolognese

Ingredients

(serves 1)

• 80 g Pasta (Raw)

• 100 g Lentils (Canned) (Drained)

• 80 g Pork Mince (Extra Lean) (Raw)

• 100 g Cherry Tomatoes

• 20 g Tomato Paste

• 10 g Olive Oil

• 15 g Mozzarella Cheese

• 20 g Zucchini

• 1 clove Garlic

• White Onion, to taste

• Fresh Basil, to taste

• Fresh Thyme, to taste

• Bay Leaf, 1 leaf

Directions:

1. Prepare ingredients: Mince garlic, dice onion, grate zucchini, roughly chop fresh basil and thyme. Drain and rinse lentils. Set aside.

2. Cook pasta as per packet instructions.

3. Heat a large pot over medium-high heat and apply a light spray of oil, if necessary. Once hot, add onion and garlic and sauté for 2-3 minutes, until softened. Add mince and break into small pieces as it cooks. Add zucchini and lentils and season to taste. Cook for a further 3-4 minutes, until zucchini has softened.

4. Add cherry tomatoes, tomato paste, bay leaf and fresh herbs to pot. Bring to a gentle boil and reduce heat to low. Simmer for 15-20 minutes.

5. Serve over pasta and sprinkle cheese on top.

6. *This meal can be stored in an air-tight container and kept in the fridge for 3-4 days.

Nutrition (per serve):

Calories: 609 | P: 35g | F: 19g | C: 75g

Roast Sweet Potato & Tuna Salad

Ingredients

(serves 1)

• 185 g Tuna (Canned) (Unflavoured) (In Oil)

• 100 g Sweet Potato (Raw)

• 10 g Olive Oil

• 50 g Cucumber

• 50 g Spinach

• 50 g Capsicum (Bell Peppers)

• 10 g Tahini

• 10 g Pumpkin Seeds

• 30 ml Plant-Based Milk (Unsweetened) (Almond, Oat, Rice, Cashew)

• 0.5 clove Garlic

• Chilli Flakes, to taste

• Lemon Juice, to taste

• Red Onion, to taste

Directions:

1. Preheat oven to 180°C and line baking sheet with parchment paper.

2. Prepare sweet potato: dice sweet potato into small cubes and place in a medium bowl. Coat with half of the olive oil and season with salt and pepper to taste. Place sweet potato onto baking tray and bake in oven for 30-45 minutes or until golden brown. Remove from oven and set aside to cool.

3. Prepare salad ingredients: dice cucumber and capsicum, roughly chop spinach leaves and slice red onion.

4. Prepare dressing: in a small bowl combine other half of olive oil, tahini, milk, lemon juice and garlic. Set aside.

5. Assemble salad: in a bowl combine chopped vegetables, drained tuna, pumpkin seeds and chilli flakes. Top with dressing and season to taste.

6. *Ingredients can be stored in the fridge for 3-4 days. We recommend storing vegetables separately and assembling salad at time of consumption.

Nutrition (per serve):

Calories: 584 | P: 54g | F: 33g | C: 19g

To view more micro-filled healthy recipes and Meal Guides to help you on your health journey check out the MWU App today!