How to Make a Happy Bowl!

Hey guys!

I am super excited to share with you a recipe that I have been making for YEARS now ever since I moved down to LA. It’s my Happy Bowl! This is a version of a macrobiotic bowl which follows the macrobiotic diet. So…what does that mean?

Macrobiotics is about balancing yourself with the natural world so that you can bring peace, a healthy well-being and balance to your own life! Believers of the Macrobiotic way of eating boast that it can make you live longer and help you avoid illnesses. Whether or not this has been scientifically proven, I CAN tell you from personal experience that I rarely ever get sick – maybe once every few years if there’s someone sick in the office – and it’s because of the way I eat.

“Let food be thy medicine and medicine be thy food.” – Hippocrates


Ready to make your own Happy Bowl? Here are the percentages that you should follow:

Veggies should make up about 60% of the bowl. 

Whole grains should make up about 30% of the bowl.

Beans, soy protein or sea vegetables should make up about 10% of the bowl.

Fermented food (for the probiotics) should also be added on top.



Yield: 1

Serving Size: 1 big bowl

Prep Time: 10 min

Cook Time: 20 min

Total Time: 30 min


1 small sweet potato, peeled and cubed

1 cup cauliflower florets (round element)

Pinch sea salt

1/4 cup black beans or garbanzo beans, drained

1/2 cup cooked quinoa

1 large handful of kale leaves (leafy element)

1/2 small yellow onion

1 teaspoon olive oil

1 teaspoon lemon juice

Pinch sea salt

2 tablespoons sauerkraut (fermented element)

Handful of spring greens

1 carrot, peeled into ribbons

1/4 cup red bell pepper

1 green onion, chopped


3 tablespoons coconut milk

1 tablespoon roasted, salted almond butter (or tahini)

1-2 tablespoons orange juice

1 tablespoon coconut aminos (or soy sauce alternative)

1/2 tablespoon rice wine vinegar

Pinch stevia

Pinch cayenne pepper (optional)


1. Preheat oven to 400°F. Coat a nonstick baking sheet with cooking spray. Lay out potatoes and spray the tops. Sprinkle with salt. Place in oven for 10 minutes.

2. Pull the baking sheet out and add the cauliflower to the baking sheet. Spray with cooking spray, sprinkle with salt, and return to oven for 12 minutes. Remove from oven.

3. Massage kale leaves with the olive oil, lemon juice and salt until tender.

4. Coat a small nonstick pan with cooking spray and add the onions. Sauté for 5-6 minutes or until caramelized. Deglaze the pan with drops of water as needed.

5. Assemble the bowl by filling the bottom of a medium-sized bowl with spring lettuce. Lay down the beans, kale, quinoa, sweet potato cubes, cauliflower, onions, and sauerkraut. Garnish with carrot, bell pepper and green onion.

6. In a small glass bowl, stir together the dressing ingredients. Microwave for 25 seconds and stir, or prepare stovetop. Drizzle on top and serve.

Nutrition Info:

Calories: 522 | Protein: 18g | Fat: 17g | Carbs: 79g | Fiber: 17g | Net Carbs: 62g


27 thoughts on “How to Make a Happy Bowl!”

There are 27 comments posted by our users.

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  1. Judy says:

    Might try this! There’s a vegan place I’ve been to twice now where I live, and they have a dish called the ‘whole food bowl’ and it’s similar to this and it was soooo good!

    1. JackJack says:

      I’m from Germany and I’ m celebrating the way so said ‘sauerkraut’ just now

  2. Ms. Quihuis says:

    I like this so much and will be eating this 3Xs a week. I added 1 hard-boiled egg for extra protein for wound healing until I am completely recovered. Maybe I’ll add grilled tempeh or 1 sliced veggie burger next time. Doctor strongly suggested to increase my protein intake for wound healing then I can cut back. These protein suggestions are low in calories and GI Index.

  3. Christine Tarkowski says:

    Cassie, I think a partnership with Lean Cuisine and Costco to sell these frozen in bulk would do well for the busy working moms of picky eaters who don’t have time to make this for themselves and cook their own meal plans! <3

  4. Kaeli says:

    This was so GOOD!!!! Definitely recommend to anyone who is trying to increase veggie intake.

  5. Maurice says:

    My daughters made this!

  6. Marlene says:

    Omg I’ve made this twice so far this week and it is SO GOOD!! I just use brown rice instead of quinoa and currently leave out the sweet potato (can’t stand the taste of either). I need to figure out what I’m going to put in my bowl instead of sweet potato though… I also sprinkled cumin on my bowl and it tastes amazing. I don’t have the ingredients right now to make the sauce but I can’t wait to try it. 😀

  7. Yum this looks like something I definitely need to make!

  8. Carly says:

    Let’s try it! ?

  9. Haley says:

    Omg I made this last week and it was SO GOOD!!

  10. I am loving this happy bowl–I just need to purchase a bowl now! Where did you get yours?

  11. karin says:

    Great site!

  12. Kelli says:

    Checking the comments for Cassey ?

  13. Maurice says:

    testing site.. Maurice

  14. Amir Ali says:

    This exercise will work

  15. Beth says:


  16. Alicia says:

    This is a test! It appears to be working

  17. Hadiza says:

    Comment Test!!!!

    PS I can’t get some of these stuff where I live. Lol

  18. Bea says:

    This is a test! It appears to be working! 🙂

  19. Amber says:

    Looks delicious!

  20. Nicole says:

    Hi 🙂

  21. sandhya says:

    So yummm and healthy 🙂

  22. Nelli says:

    Comment test 😀

  23. Audrey says:

    hi comment test 🙂

  24. Micaela says:

    this is a comment test!! lol

  25. Audrey says:

    this is great!

  26. Chynna says:

    Great idea Cassey !! This is one for me to try !!