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. Micronutrients are required in relatively small quantities when compared to our macronutrients but they help support the immune system, facilitate muscle recovery, and keep us functioning and thriving at our very best. With their absence or deficiency of these it can lead to various health problems so it’s very important we do not neglect them. 

The easiest way to ensure you are consuming all these essential vitamins and minerals is by aiming for a diet that's rich in a variety of fruits, vegetables, whole grains and proteins. Different coloured fruits and vegetables contain varying combinations of micronutrients, which is why it's so important to eat the rainbow 🌈 

Let's break down some of our Micros ⬇️

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. Fun fact - Did you know that Kiwi Fruit has almost twice the amount of Vitamin C compared to Oranges? 

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 yoghurt, 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. So our team of MWU Dieticians have put together their favourite micro-friendly meals to keep you feeling great!

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.

Micro Fact 🌞

This Kale Couscous Salad is rich in essential micronutrients, including vitamins A, C, and K from kale, and vitamin E from almonds, all of which support immune function, skin health, and bone strength. The healthy fats in olive oil also help enhance nutrient absorption.

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.

*We recommend making this meal at time of consumption.

Micro Fact 🌞

This Greek Yoghurt Bowl is a great source of micronutrients, offering calcium and probiotics from the yoghurt for bone health and digestion, while chia seeds provide omega-3 fatty acids. The fresh fruits add a boost of vitamins C and A, supporting immune function and skin health.

 Soba Noodle Salad

Ingredients 

• 75g Edamame Beans 
• 70g Buckwheat Noodles (Soba) (Raw) 
• 50g Carrots 
• 50g Cucumber 
• 10g Sesame Seeds 
• 5g Sesame Oil 
• 20ml Hoisin Sauce 
• Scallions, to taste
• 1 tsp Tamari
• 1 clove Garlic 
• ½ tsp Fresh Ginger

Directions

1. Prepare vegetables: thinly slice cucumber into thin strips, grate carrot, thinly slice scallions, grate ginger and mince garlic.
2. Cook soba noodles as per packet instructions.
3. In a small bowl combine sesame oil, garlic, tamari, ginger and hoisin. Stir to combine.
4. In a large bowl add cooled soba noodles, carrots, cucumber, scallions and edamame. Toss to combine and top with sauce and sesame seeds.

Micro Fact 🌞

Edamame is high in Vitamin B9 known as Folate. This is important for healthy cell growth and function, and also crucial during early stages of pregnancy.

 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 the zucchini has softened.
4. Add cherry tomatoes, tomato paste, bay leaf and fresh herbs to the 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.

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

Micro Fact 🌞

This Lentil and Pork Pasta is rich in essential micronutrients, providing iron and zinc from the pork for immune support and energy production, while lentils offer folate and magnesium for heart health. The cherry tomatoes and zucchini add a boost of vitamins A and C, which support skin health and immunity.

To view more micro-filled healthy recipes and Meal Guides to help you on your health journey join MWU Platinum Membership today! Gain access to customisable meal guides, 1,500+ recipes, 10+ Workout Programs and Levels, Accountability tracking and so much more. What are you waiting for?