Calcium Rich Poke Bowl

March 15, 2017

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What is a Poke Bowl?

Featuring marinated fish or tofu, loaded with veggies and topped with KOJA Sesame & Almond Topper; this poke bowl is bursting with essential vitamins and minerals! It’s also a surprisingly great way to increase your daily intake of calcium.

Ok, you still might be thinking, “But what on earth is a Poke Bowl?”
These Japanese inspired bowls are similar to deconstructed sushi. Pronounced “poh-kay” (like okay), this dish actually comes from Hawaii but is the latest food trend popping up at cafés and restaurants around Australia. We normally don’t like to follow trends but this one can be packed with goodness so we’re happy to get on board. The best part is they’re SO easy to make at home! 

 

Step 1: Prepare the Poke

 

Ingredients:
  • Sashimi quality salmon or tuna (cut into small cubes, 1-2cm thick)
  • 2 Tbsp tamari
  • 1 tsp sesame oil
  • 1 tsp rice wine vinegar (optional)
  • spring onion (thinly sliced)

 

Method:

1. Mix the tamari, sesame oil, rice vinegar and spring onion together
2. Add the fish and marinate in the fridge for at least 10 mins
3. While it's marinating prepare the base ingredients and toppings.

 

Can’t find sashimi grade or not a fan of raw fish?
Simply bake it, steam it or sear in a frying pan! You can also use canned salmon or tuna with edible bones for even more calcium.

Vegan alternative: Marinate cubes of tofu or tempeh in tamari, sesame oil and rice vinegar for at least 10 mins then cook in a frying pan.

 

Step 2.Choose your base ingredients:

Brown rice 
Quinoa 
Noodles (rice, soba, zucchini etc) 
Leafy greens (kale, spinach, mixed lettuce etc) 
Shredded cabbage

 

Step 3. Pick your toppings:

These are some of the ingredients we love to use but really there are endless possibilities!

Cucumber
Carrot
Edamame
Snow peas/ sugar snap peas
Sliced nori/ wakame (seaweed)
Avocado
KOJA Sesame & Almond Salad Topper
Sliced chilli
Coriander
Mint
Extra spring onion
Tamari
Tahini
Lime juice

 

 For other surprising sources of calcium to help boost you daily intake, check out our latest blog post with tips from Nutritionist and Naturopath, Casey-Lee Lyons. 

 

We always love seeing your creations! Take a pic and share it with us on Instagram @kojahealth and use #kojahealth or on Facebook.

 



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