I’m a huge fan of the hawaiian inspired Poke Bowls! They can make a great base for lunch and dinner and contain lots ‘n lots of veggies, healthy fats and lean protein.
You can choose to opt for vegan options with tofu or tempeh, vegtarian bowls with hard boiled eggs or the fish based option displayed further on below with either salmon, crayfish or tuna.
I’m showing you how to make two of my favourite Poke Bowls here.
Since we’re all about veggies, let’s start off with a beautiful Vegan Protein Packed Poke Bowl!
- 1/2 pack of tempeh
- 1 handful of tauge
- 1 handful of fresh spinach
- 1 carrot, cut into thin stalks
- 1/4 cucumber, cut into thin stalks
- 50g of cooked buckwheat noodles OR kelp noodles
- 1/2 avocado
- 1 handful edamame beans⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 tbsp kimchi
- sesame seeds for seasoning
- mint & cilantro for seasoning (optional)
- 1 tbsp tamari or soy sauce
- 1 tbsp sesame oil
- 1 tbsp honey
- 1 tbsp sriracha sauce
- Freshly ground black pepper
Start with heating your oven to 200 degrees celsius. Make the marinade combining all ingredients in a deep plate, cut the tempeh into chunky stalks and put the stalks in the marinate for approx. 15 minutes.
Meanwhile cook your noodles according to the description on the package and move along to cutting and preparing all vegetables.
Once the oven is preheated, layer a baking tray with parchment sheet and put the tempeh stalks on the tray. Bake the tempeh for 10 minutes.
Continue with layering out all vegetables in a deep bowl. Once done, add the tempeh to your bowl and sprinkle with some sesame seeds, mint and cilantro.
I like to eat this bowl with a splash of lemon, tamari and good quality olive oil. Enjoy!
Moving on to the pescetarian option: Here’s my take on a simple, low carb and veggie-loaded poke bowl including salmon and crayfish.⠀⠀⠀⠀⠀⠀⠀⠀
You’ll need: ⠀
- 1 organic wild salmon fillet⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 handful crayfish (optional)⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/2 broccoli, steamed⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 handful edamame beans⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 carrot, sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 handful cherry tomatoes, halved⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/4 cucumber, sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/2 avocado⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 handfuls of spinach⠀⠀⠀⠀⠀⠀⠀⠀⠀
- some sprouts for toppings⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3 tbsp olive oil ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 tbsp tamari ⠀⠀
- 1/2 lemon⠀⠀⠀⠀⠀⠀⠀
- Pepper & Salt to season ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Start with marinating your salmon in 1 EL tamari and 1 EL olive oil. Set aside for approx. 20 minutes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Meanwhile, steam the broccoli until tender but still crispy and cut the cherry tomatoes in half, slice the carrot and avocado.
Start layering the veggies into a deep plate or bowl, starting with the spinach and then adding the broccoli, edamame, tomatoes, carrots and avocado. Add the marinated salmon and sprinkle with a dressing of 2 tbsps olive oil, 1 tbsp tamari, the juice of half a lemon, pepper & salt. Top off with some sprouts. Et voila, enjoy!
Buddha bowls are everywhere and for a good reason! They are healthy, nourishing, delicious and usually satisfy your hunger for quite some time compared to rather skinny salads.
Here’s a wintery take with some nice and grounding root vegetables, plant based proteins and good fats.
Here’s what you’ll need:
- 1 small quarter of a hokkaido squash
- 1/4 cup uncooked quinoa
- 1 cooked beetroot
- 1 big handful of mushrooms (I use oyster mushrooms & porcini)
- 1/4 cucumber
- 1 big carrot
- 1 small can of chickpeas
- 1 small head of romaine lettuce
- olive oil
- chilli powder
Optional, but very nice:
- 1/2 avocado
- 1 tbsp sauerkraut
- 2 tbsps extra virgen olive oil
- 1 tbsp apple cider vinegar
- juice of 1/2 lemon
- pepper & salt to season
Preheat the oven to 200 degress celsius and line a baking try with parchment sheet. Cut your pumpkin into chunky slices, place them on the baking try and sprinkle with olive oil, pepper and salt. Rinse the can of chickpeas thoroughly and add them to the baking tray as well, along with some olive oil, pepper, salt and chili powder. Once the oven is preheated, bake the pumpkin and chickpeas for approx. 20 minutes, checking up on them regularly.
Meanwhile, rinse and cook the quinoa according to the description on the package. Slice the beetroot into thin sticks and using a spiralizer, create beautiful long, spaghetti like spirals from the carrot and cucumber. Don’t worry if you don’t have a spiralizer at home, you can also use a knife and cut the veggies into thin stripes.
Start layering your salad leaves on a deep bowl, add the veggies and quinoa. Once done, also layer the pumpkin and chickpeas on top.
Mix your dressing made from olive oil, apple cider vinegar and lemon and generously sprinkle it over your bowl.
Tip: Once you’re at it anyway: why not make a bigger batch of oven roasted pumpkin and chickpeas which you can reuse in other meals? This will save you lots of time later on and create a filling and nourishing base to work with.