Healthy & Easy Poke Bowls (3 Ways!)

By Joanna 20/09/2017 In
Recipes
Lunch / Dinner
Desserts

Who loves poke bowl? It is currently my favourite dinner. If you have no idea what poke bowl is, well you’re missing out and you need to start adding them into your meals. Be sure to watch this video through ok?

So poke bowl is a traditional Hawaiian dish typically served with raw fish slices, rice and other toppings such as salad, seaweed, mango, avocado and more. It is absolutely yummy and nutritious!

The best part about poke bowl is that you can keep changing the ingredients according to your liking. So here are 5 simple steps to make a Healthy Poke Bowl

 

1) Choose your BASE – Brown rice, sushi rice, quinoa, couscous or noodles

2) Choose your PROTEIN – It can be Salmon, Tuna, Prawns, Tempeh or Tofu

3) Add VEGETABLES & FRUITS – Lettuce, cucumber, cherry tomatoes, edamame, Avocado, cabbage, mushrooms, mango and more. Pack as many different variety of vegetables as you like

4) Add TOPPINGS – sesame seeds, seaweed, onion, scallions, nuts & seeds and more.

5) Drizzle the SAUCE – to pack the dish with flavours!

 

So I’m going to share with you 3 of my favourite poke bowl recipes. Salmon Sashimi on Wild Rice, Sauteed Prawns on Glass Noodles and of course we need a Vegan option: Marinated Tofu on Quinoa.

Let’s start by making the Sauce, which will be used for all 3 recipes. In a bowl, mix in

SAUCE (serves 2)

  1. 1 tbsp. Soy Sauce – 6Cals
  2. ½ tsp. Rice Wine Vinegar
  3. ½ tbsp. Fresh Lemon Juice – 3Cals

 

1) Salmon on Wild Rice (1 bowl)

Ingredients:

  1. 1 cup Cooked Rice, I used wild rice – 215Cals
  2. 1/3 cup Raw Salmon, cut into cubes – 65Cals
  3. ¼ Avocado, cut into cubes – 49Cals
  4. ¼ cup Steamed Edamame – 47Cals
  5. ¼ cup Mango, cut into cubes – 27Cals

Marination:

  1. 1 tsp. Sesame Oil – 40Cals
  2. 1 tsp. Soy Sauce – 3Cals
  3. ½ tsp. Sesame Seeds – 15Cals

Total Calories: 465Cals

Steps:

  1. Start by marinating the salmon. In a small bowl, mix the soy sauce, sesame oil and sesame seeds.
  2. Then pour in on the salmon, coat and let it sit for about 15 minutes.
  3. Then all you have to do is assemble the dish in a bowl.
  4. Always start with the base, which is the rice, the arrange the rest of the ingredients.
  5. Drizzle with a little bit of sauce and serve.

 

Just look at this! This dish is so colour, and packed with all the good stuff. This one bowl has about 465 Calories. I’d be happy to eat this every single day.

For the Sauteed Prawns on Glass Noodles. What you’ll need are:

 

2) Prawn Glass Noodles (1 bowl)

Ingredients:

  1. 80g Glass Noodles – 270Cals
  2. 1/3 cups Prawn, peeled, deveined – 66.5Cals
  3. ¼ cup Purple Cabbage, shredded – 4.5Cals
  4. ¼ cup Cherry Tomatoes, halved – 6.5Cals
  5. 2 tbsps. Cucumber, sliced – 6Cals
  6. 1 tbsps. Toasted Seaweed, Shredded – 2Cals
  7. 1/2 Sesame Oil – 60Cals

Marination:

  1. 1 tsp. Soy Sauce – 3Cals
  2. 1 tbsp. Rice Vinegar
  3. ½ tsp. Garlic, minced – 5Cals
  4. ½ tsp. Sesame Seeds – 15Cals

Total Calories: 443 Calories

Steps:

  1. In a large bowl, place the noodles and pour enough boiling water over the noodles. Cover and let it soak for 10 to 15 minutes until the noodles are soft and just drain.
  2. In a small bowl, mix the soy sauce, rice vinegar, garlic and sesame seeds.
  3. Pour the mixture over the prawns and allow it to marinate for 5 minutes.
  4. Next, heat sesame oil over medium-high heat. Add the marinated prawns cook very quickly just for about 4 – 5 minutes until the prawns are pink. Don’t overcook them!
  5. Time to assemble the dish! Again, always start with the base, which is the glass noodles, and arrange the rest of the ingredients.
  6. Drizzle with a little bit of sauce and sprinkle the toppings.

This one bowl has about 443 Calories.

 

So for the Marinated Tofu on Quinoa, what you’ll need are:

3) Marinated Tofu on Quinoa

Ingredients:

  1. 1 cup Quinoa, cooked – 222Cals
  2. 1/3 block(100g) Firm Tofu, drained, cut into cubes – 62Cals
  3. ¼ Avocado, cut into cubes – 49Cals
  4. ¼ cup Carrot, shredded – 11Cals
  5. 2 tbsps. Corn – 18Cals
  6. 2 tbsps. Cucumber, sliced – 6Cals

Marination:

  1. 1 tsp. Sesame Oil – 40Cals
  2. 1 tsp. Soy Sauce – 3Cals
  3. ½ tsp. Sesame Seeds – 15Cals
  4. ½ tsp. Garlic Clove, minced -5Cals
  5. ½ tsp. Red Pepper Flakes

Total Calories: 435Cals

Steps:

  1. Start by marinating the tofu. In a small bowl, combine the soy sauce, sesame oil, garlic, sesame seeds and red pepper flakes.
  2. Coat the tofu and leave it to marinate for 5 – 10 minutes.
  3. Time to put this dish together! Always start with the base, which is quinoa, and arrange the tofu and all the vegetables.
  4. Pour sauce mixture sprinkle with sesame seeds and serve!

 

All these recipes will keep you full for a long period of time and give you the energy you need to keep going! The great thing is that you can always prep the vegetables in bulk and when you want to have them, just top them up with your chosen base and protein.

Each bowl is packed with complex carbs, clean protein, lots of vegetables and healthy fat. You can keep experimenting with different toppings so you won’t feel bored eating the same dish over and over again. How do you like your poke bowl? Let me know in the comments below.

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