February 17, 2022
Poke Bowl
Poke Bowl Recipe
INGREDIENTS
- 1 lb sushi-grade ahi tuna
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tbsp rice vinegar
- 1 tsp honey
- 1/4 cup light mayo
- 1 tsp sriracha
- 4 cups cooked brown rice
- 1 cup diced cucumber
- 1/2 cup shredded carrots
- 1/2 cup shelled edamame
- 2 large avocados, peeled and sliced
- 1 tbsp black sesame seeds
- 1 tsp green onion
METHOD
- Use a sharp knife to cut tuna into a dice. Add tuna, soy sauce, sesame oil, rice vinegar, and honey to a medium bowl. Toss to combine. Let the tuna sit while you prepare the rest of the ingredients.
- Add mayo and sriracha to a bowl. Stir to combine. Season with salt and pepper. Soon into a zip lock bag. Cut the tip off.
- Divide cooked rice between four bowls. Spoon tuna on one part of the rice. Surround with a pile of the cucumber, edamame, and carrot. Spread half of an avocado on top of the bowl. Drizzle the spicy mayo over the bowl. Sprinkle with green onion and sesame seeds.
Ingredients 8 large eggs 1 cup liquid egg whites 1 cup high-protein ricotta ¼ cup crème fraîche ¼ cup grated parmesan ½ teaspoon salt ¼ teaspoon ground pepper 2 tablespoons extra-virgin olive oil 3 cups thinly sliced leeks, rinsed well and patted dry 1 pound asparagus, trimmed and cut into 1-inch pieces 200–300g firm tofu, crumbled 1 cup shelled edamame 2 tablespoons pesto ¼ cup fresh basil
Ingredients For the salmon 2 salmon fillets (about 150g each) 1 tbsp soy sauce (low sodium) 1 tsp mirin 1 tsp sesame oil 1 tsp grated ginger 1 garlic clove, minced For the bowl 1 cup cooked brown rice or sushi rice 1 cup edamame, shelled 1 cup bok choy, chopped 1 medium carrot, julienned 1/2 cucumber, sliced 1 tbsp sesame seeds 2 green onions, sliced Nori strips (optional) For the dressing 1 tbsp soy sauce (low sodium) 1 tbsp rice vinegar 1 tsp sesame oil 1 tsp honey or maple syrup 1/2 tsp grated ginger
Ingredients 2 cups broccoli (finely chopped, raw) 2 cups kale (finely chopped, stems removed for best texture) 1 cup broccoli sprouts 200g chicken thigh fillets (trimmed & cooked) ¼ cup almonds (roughly chopped) ¼ cup sunflower seeds ¼ cup feta cheese (optional) 2 tbsp red onion (finely diced) Sulforaphane-Boosting Dressing ½ cup Greek yogurt 1 tbsp olive oil 1 tbsp lemon juice 1 tsp Dijon mustard 1 tsp whole mustard seeds OR ½ tsp mustard powder 1 tbsp hemp seeds 1 tsp honey (optional) Salt & pepper to taste Method Step one - Cook The Chicken Season and cook thigh fillets until golden and cooked through. Rest, then slice. Step two - Chop your greens Finely chop broccoli and kale. Step Three - Activate the sulforaphane Let the chopped broccoli sit for 5–10 minutes before mixing . Step four - Massage the kale Add a pinch of salt and massage for 1–2 minutes until softened. Step five - Combine salad Add broccoli, kale , broccoli sprouts, chicken, almonds, sunflower seeds, feta, and onion. Step six - Make the dressing Whisk everything together until creamy. Step seven - Toss & serve Mix well and let sit 5–10 minutes for best flavour. Nutritional Information & Cooking Times Serves: 2-3 Prep time: 15 minutes Cook time: 12 - 15 minutes 460 kcal | 20g Fat | 38g Protein | 15g Carbohydrates