Poke Bowls

We love Poke Bowls, and they are a perfect example of how to combine a grain and a legume to increase your meal’s protein and fiber.

If you make this Poke Bowl as shown, including approximately 1 cup of cooked rice, 1 cup of tofu, 1 tablespoon of sesame seeds, and assorted veg, your meal will clock in at about 42 grams of protein. Just for comparison’s sake, a 6-oz rib eye has a very similar protein level, containing approximately 45 grams of protein. This should allay any concerns about getting enough protein on a well-planned, plant-based diet, particularly one filled with meals that combine grains and legumes. For a more comprehensive discussion of protein and to calculate your own protein needs, please see my post: www.thewell-nourishedbrain.com/blog/but-where-do-you-get-your-protein

To make this bowl:

• Cook Calrose or Japanese rice according to the package instructions. If you want to increase your intake of resistant starch, you can do this a day ahead, refrigerate your rice, and then re-warm it before your meal. For more information on the benefits of resistant starch, please see: www.thewell-nourishedbrain.com/blog/resistant-starch

• To make Oil-Free Crispy Tofu, simply cut tofu into cubes, top it with tamari or soy sauce and sriracha, and bake it at 400 degrees until it is crispy, flipping it mid-way.

• Add tons of veggies to your bowl, such as carrots, cucumbers, and avocado. Edamame and pickled radishes are also lovely in Poke Bowls. Ideally, half of your bowl should be comprised of lovely produce.

• Top your bowl with pickled ginger, black sesame seeds, and a sauce made by combining wasabi and tamari, as you would when dipping sushi. If you'd like to make your bowl taste more like sushi, you can add a sheet of chopped nori or pre-made seaweed salad.  

If you are looking for inspiration, here are our favorite brands
of picked ginger, wasabi, and organic tamari.

I hope you enjoy plant-based Poke Bowls as much as we do. 

Happy Eating!
🌱💕