‘EAT THE RAINBOW’ POKE BOWL

‘EAT THE RAINBOW’ POKE BOWL

This bowl is packed with protein, fibre, healthy fats and complex carbs to fill you up. The meal is ready in 20 minutes so you can even make it on a busy day. It has two options as a protein source - salmon or tofu - so you can choose whichever you prefer. This bowl is here to nourish you: the mango is packed with vitamin C, the avocado with omega-9, iodine from the nori sheets and omega-3 from the salmon if you choose as protein. 

   
Prep Time: 20 min
Makes 1 bowl

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INGREDIENTS

FOR THE SALMON (if you choose this as protein)

• 1 salmon fillet

• 1 tsp mixed herbs

• drizzle of olive oil
  

  FOR THE TOFU (if you choose this as protein)

• 1/2 block firm tofu

• 1 tsp gochujang

• 1 tsp soy sauce

• pinch of garlic powder

• 1-2 tsp olive oil
  

  FOR THE BOWL

• 1 portion of black rice (or any other grains of your choice)

• 1/4 cup edamame beans

• handful of baby spinach leaves

• handful of chopped mango

• 1/2 avocado

• 1 tbsp pickled ginger

• a few optional nori sheets

• sprinkle of sesame seeds

METHOD

1. Pre-heat the oven to 180°C. If you use an air-fryer, skip this step.

2. Line a baking sheet with parchment paper. Marinate the tofu or the salmon (depending on the type of protein you choose) and bake in the air-fryer or oven, for around 15-20 minutes.

3. Meanwhile cook your grain of choice: I went for black rice, but any other grain works just as well (e.g. quinoa, bulgurwheat, brown rice).

4. To assemble the bowl, add your grain of choice, the handful of spinach, edamame beans, mango, half an avocado and protein of choice (tofu/salmon). Add optional nori sheets, pickled ginger and sprinkle with the sesame seeds.

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• NUTRITIONAL INFO

  Per Bowl (if you use salmon)

  • Calories: ~740 kcal

  • Protein: ~40g

  • Carbohydrates: ~32 g

  • Fibre: ~12g

  • Fat: ~26 g

    Saturated fat: ~5 g

    Monounsaturated fat: ~17 g

    Polyunsaturated fat: ~8–9 g
    

  • Iron: ~5 mg

  • Calcium: ~175 mg

  • Magnesium: ~ 160 mg

  • Zinc: ~2.8 mg

  • Vitamin K: ~100 µg

  • Potassium: ~1,200–1,400 mg

  • Selenium: ~45–55 µg

  • Vitamin C: ~35 mg

  All values are an estimate.

These recipes are provided for inspiration. They are not prescriptive meal plans or serve as medical advice. We encourage you to listen to your body, honour your hunger and fullness, and adapt meals to suit your individual needs and preferences.