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5 Healthy Poke Bowls

Poke is a Hawaiian word that means "to slice or cut" and refers to raw, marinated fish — that is tossed over rice and garnished with veggies and umami-rich sauces. The base component, protein items, sauces, and toppings all contribute to the nutritional value of poke bowls. Poke bowls usually contain protein options such as tuna, tofu, salmon, and many others. Wasabi mayo, sauce, and dragon aioli are some of the sauces that can be found in a poke bowl.

Tuna Poke Bowl

  • Prep Time: 10 min
  • Cooking Time: 40 min
  • Servings: 4
  • Serving Size: 250 g

The tuna is seasoned with coconut aminos, maple syrup, and plenty of sesame in this simple poke bowl recipe. It's served with sticky brown rice, a tonne of vegetables, and the world's easiest spicy mayo.

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Macronutrients

  • Calories: 492 kcal
  • Protein: 26 g
  • Fat: 22 g
  • Carbs: 51 g

Ingredients

  • 1 lb tuna
  • 2 tbsp coconut aminos
  • 1 tbsp sesame oil
  • 1 tbsp rice vinegar
  • 1 tsp maple syrup
  • 1/4 cup mayo
  • 1 tsp sriracha
  • 4 cups cooked rice
  • 1 cup diced cucumber
  • 1/2 cup shredded carrots
  • 1/2 cup shelled edamame
  • 1 large avocados, peeled and sliced
  • 1 tbsp black sesame seeds
  • 1 tsp green onion

Directions

  1. Cut tuna into dice using a sharp knife. In a medium mixing bowl, combine the tuna, coconut aminos, sesame oil, rice vinegar, and maple syrup. Toss everything together. Allow the tuna to marinate while you prepare the remaining ingredients.
  2. In a mixing bowl, combine mayo and sriracha. Stir everything together. Salt & pepper to taste. Into a ziplock bag it went. Remove the tip.
  3. Pour cooked rice into four bowls. Place the tuna on one side of the rice. Surround with cucumber, edamame, and carrot slices. One fourth of an avocado should be spread on top of the bowl. Drizzle the spicy mayonnaise over the top of the bowl. Sprinkle it with sesame seeds and green onion.

Spicy Salmon Poke Bowls

  • Prep Time: 25 min
  • Cooking Time: 05 min
  • Servings: 4
  • Serving Size: 330 g

Making a delicious spicy salmon poke bowl is simple! A tasty gourmet dinner made with healthy protein and Japanese-inspired spices. Add your favourite toppings to personalise!

Macronutrients

  • Calories: 255 kcal
  • Protein: 25 g
  • Fat: 11 g
  • Carbs: 12 g

Ingredients

  • 1 pound salmon, cut into ¾-inch cubes
  • ¼ cup coconut aminos
  • 1 teaspoon apple cider vinegar
  • 1 teaspoon chilli paste
  • 1 teaspoon sesame oil

Pickled Cucumbers

  • 2 cucumbers, thinly sliced
  • ½ cup rice wine vinegar,
  • ½ cup water
  • ⅓ cup maple syrup
  • 1 teaspoon kosher salt
  • ½ teaspoon red chilli flakes, dried

Sriracha Sauce

  • 2 tablespoons sriracha
  • 2 tablespoons plain greek yogurt

Directions

  1. Combine chopped salmon, coconut aminos, apple cider vinegar, chilli paste, and sesame oil in a medium-sized mixing bowl. Refrigerate covered.
  2. In a medium-sized saucepan, combine the vinegar, water, maple syrup, salt, and chilli flakes and bring to a boil over high heat.
  3. When the water is boiling, remove it from the heat and whisk in the cucumber slices.
  4. Allow to cool for 10 minutes before transferring to a container, covering and refrigerating until ready to use.
  5. 2 teaspoons sriracha and 2 tablespoons yoghurt in a small mixing bowl
  6. To serve, top the bowl with any other preferred toppings (such as rice or salad). 1/2 cup salmon poke, pickled cucumbers, and additional toppings Drizzle sriracha sauce on top.

Shrimp Poke Bowl

  • Prep Time: 10 min
  • Cooking Time: 10 min
  • Servings: 4
  • Serving Size: 400 g

Fresh Vegetables, shrimp, and a spicy sriracha mayo top this shrimp poke bowl. It's a great lunch or dinner option!

Macronutrients

  • Calories: 479 kcal
  • Protein: 35.4 g
  • Fat: 21 g
  • Carbs: 39 g

Ingredients

Bowls

  • 1 lb shrimp, peeled and deveined
  • 2 tsp olive oil
  • 1 cup cucumber, chopped or sliced
  • 1 cup carrots, shredded
  • 1 cup cabbage
  • 1/2 cup edamame
  • 1 avocado, diced
  • 2 tomatoes, diced
  • 4 green onions, chopped
  • 4 cups cooked brown rice
  • sesame seeds, for garnish black or white sesame seeds, optional

Sriracha mayo

  • ¼ cup mayo
  • 1 tbsp sriracha more or less to taste!
  • 1 tbsp rice vinegar
  • 2 tsp sugar

Directions

  1. To make the sauce, combine all ingredients in a mixing bowl and chill until ready to use. Add extra sriracha as needed to adjust the spiciness.
  2. Sprinkle salt and pepper over the shrimp. In a big pan, heat the oil. Add the shrimp to the heated pan. Cook until no longer pink over medium heat (about 2 minutes). Set aside a tablespoon of the sauce to toss with the shrimp.
  3. Rice should be divided into four bowls.
  4. Shrimp, edamame, cucumber, tomatoes, cabbage/slaw, carrots, avocado, and scallions are served on top. If desired, top with a big dollop of sauce and a sprinkle of sesame seeds. Serve right away.

Here’s a training plan you should try:

Easy Chicken Poke Bowl

  • Prep Time: 15 min
  • Cooking Time: 05 min
  • Servings: 4
  • Serving Size: 400 g

Chicken Poke Bowls are a quick and healthy dinner option that won't break the bank – or your diet! This wonderful poke bowl, made with fresh ingredients including shredded chicken, edamame, corn, cauliflower, and micro greens, is not to be missed.

Macronutrients

  • Calories: 554 kcal
  • Protein: 43 g
  • Fat: 20 g
  • Carbs: 51g

Ingredients

  • 10 ounces frozen steamable corn
  • 10 ounces frozen steamable edamame
  • 1 red onion sliced
  • 1 head cauliflower
  • 1 tbsp olive oil
  • 1 rotisserie chicken shredded
  • 2 cups matchstick carrot sticks
  • Small bunch of cilantro
  • 1 cup microgreens
  • Sriracha mayo to taste
  • Spicy miso sauce to taste
  • ½ tbsp Sesame seeds

Directions

  1. Microwave corn and edamame according to package guidelines, then set aside in separate bowls.
  2. Red onion, thinly sliced
  3. How to make cauliflower rice: Remove the cauliflower stalks and cut the cauliflower head into four pieces. Use a cheese grater to grate the cauliflower, or pulse it in a food processor.
  4. Prepare the cauliflower rice as follows: In a skillet, heat the olive oil over medium/high heat. When the pan is hot, add the cauliflower rice and cook for 5 minutes over medium heat. Rice should be divided into four bowls.
  5. Rotisserie chicken should be shredded. Divide evenly between the bowls.
  6. Assemble the poke bowls as follows: In each bowl, evenly distribute the sliced red onion, edamame, carrots, corn, microgreens, and cilantro.
  7. Drizzle sriracha mayo and spicy miso over the top of each bowl as a finishing touch. Enjoy with sesame seeds sprinkled on top.

Tofu Poke Bowl

  • Prep Time: 10 min
  • Cooking Time: 25 min
  • Servings: 6
  • Serving Size: 300 g

This marinated tofu and fresh sauce vegan poke bowl recipe is also loaded with a lot of tasty vegetables! Enjoy!

Macronutrients

  • Calories: 480 kcal
  • Protein: 25 g
  • Fat: 20 g
  • Carbs: 54 g

Ingredients

  • 1 ¾ cup sushi rice
  • 3 cups firm tofu
  • 1 avocado
  • 1 mango
  • 2 spring onions
  • 1 ⅓ cup seaweed salad
  • ½ cucumber
  • 8 radishes
  • 2 tablespoon sesame seeds, roasted
  • oil

TOFU MARINADE

  • ⅓ cup coconut aminos
  • 1 chilli pepper
  • 1 clove of garlic
  • 0.6 inches ginger
  • 2 tablespoon maple syrup

POKE BOWL DRESSING

  • 3 tablespoon vegan mayonnaise
  • 3 tablespoon lemon juice
  • chilli flakes

Directions

  1. Tofu should be drained. Wrap the tofu in a kitchen towel and set something heavy on top of it (such as a cutting board or books) for 10 minutes. The tofu will be able to absorb the marinade afterwards. On our site, you may learn more about tofu and how to marinate it.
  2. Follow the package directions for cooking the rice. When the rice is done, set it aside to cool.
  3. Prepare the tofu marinade in the meantime. Peel and finely cut the ginger, crush or mince the garlic, and finely chop the chilli pepper (with or without seeds). Combine the coconut aminos, maple syrup, red pepper, garlic, and ginger in a small bowl.
  4. Cut the tofu into cubes after removing it from the kitchen cloth. With a fork, poke holes in the tofu (so the tofu can absorb the marinade even better). Allow the tofu to soak in the marinade for 8 minutes.
  5. Meanwhile, slice the radishes and avocado into slices and cut the spring onions into rings. Cucumber and mango cubes are available.
  6. In a frying pan, heat the oil and cook the tofu over medium heat. In around 8 minutes, fry. On all sides, the tofu should be somewhat brown.
  7. Make the dressing for the poke bowl. Combine the vegan mayonnaise, lemon juice, and chilli flakes in a mixing bowl
  8. Pour the rice into four separate dishes. After that, divide the avocado, cucumber, mango, spring onions, radishes, seaweed salad, and tofu among the four rice bowls. Add the sesame seeds, spring onions, and dressing to finish.
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