November 2, 2022
Salmon & Avocado Poke Bowl
Salmon & Avocado Poke Bowl
INGREDIENTS
Poke
- 1 pound previously frozen wild salmon, skinned and cut into 3/4-inch cubes
- 1 medium ripe avocado, diced
- ½ cup thinly sliced yellow onion
- ½ cup thinly sliced scallion greens
- ½ cup chopped fresh cilantro
- ¼ cup tobiko (flying fish roe) or other caviar
- 3 tablespoons reduced-sodium tamari
- 2 teaspoons toasted (dark) sesame oil
- ½ teaspoon Sriracha
Brown Rice Salad
- 2 cups cooked short-grain brown rice, warmed
- 2 cups packed spicy greens, such as arugula, watercress or mizuna
- 2 tablespoons rice vinegar
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon Chinese-style or Dijon mustard
METHOD
- Step 1 - Gently combine salmon, avocado, onion, scallion greens, cilantro, tobiko (or caviar), tamari, sesame oil and Sriracha in a medium bowl.
- Step 2 - Combine rice and greens in a large bowl. Whisk vinegar, oil and mustard in a small bowl. Add to the rice salad and mix well. Serve the poke on the rice salad.
Ingredients For the scramble • 3 large eggs • 1 tsp extra virgin olive oil • 1 tin sardines (90–100 g drained, in olive oil) • ½ cup mushrooms, sliced • ½ small onion, finely diced • 1 small tomato, chopped • 1 clove garlic, minced • Salt & cracked pepper, to taste To serve • ¼–½ avocado, sliced • 1 tbsp hemp seeds • 2–3 tbsp kimchi Instructions Step 1 - Heat the pan Heat olive oil in a non-stick pan over medium heat. Step 2 - Sauté the veg Add onion and mushrooms. Cook for 3–4 minutes until softened. Add garlic and stir for 30 seconds until fragrant. Step 3 - Add tomato & sardines Add chopped tomato and sardines. Gently break the sardines apart and warm through for 1–2 minutes. Step 4 - Scramble the eggs Whisk eggs lightly with salt and pepper. Pour into the pan and gently stir, keeping the scramble soft and creamy. Step 5 - Finish & serve Remove from heat once just set. Serve topped with avocado slices, hemp seeds and kimchi. Nutrition and Cooking Times Prep time: 5 minutes | Cook time: 8 - 10 minutes Serves: 1 generous serving Nutrient Value: Calories: 520cal | Protein: 40g | Fat: 36g | Carbohydrates: 18g
Lower Body Push & Pull Workout
In this bulletin we discuss the 12 rules for a healthy Christmas. . .