The key to a tasty and nutritious poke bowl recipe is getting the right balance between your building blocks. Here’s the formula I use:
1. ¼ Lean protein
The first quarter of your bowl should be some kind of lean protein, which can include fish, chicken, tofu, or legumes such as chickpeas, lentils or edamame. While tuna is the more traditional choice for fish, you can mix it up with other healthy seafood like salmon or prawns.
2. ¼ High-fibre carbohydrates
In the second quarter, we have a high-fibre carbohydrate, such as brown rice, quinoa, rice noodles, or freekeh. People often make the mistake of filling half their bowl with noodles or rice, but a well-balanced poke bowl leaves more room for veggies.
3. ½ Colourful vegetables
Once you’ve picked your protein and carbohydrates, fill the remaining half with colourful salad and veggies like spinach, beetroot, carrot, capsicum and kale – get as much variety as you can.
4. Top with healthy fats and dressings
Finish off your poke bowl with some healthy fats like avocado, olive oil and nut butter. When it comes to dressings, it’s always better (and cheaper) to make your own than to buy them. My go-to is a squeeze of lemon juice and a dash of olive oil, but you can also add things like chilli and garlic for extra flavour. I usually like to finish off my bowl with a sprinkling of seeds or nuts for extra crunch.
Here are the recipes the retreat participants created using this simple formula.