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Poke Bowl 




Poke Bowl

Inside Nourish & Flourish, we talk a lot about how to build balanced bowls that nourish you and actually work in real life. 

This is a great example of that in practice –  


✔️ Carbohydrates for energy 
✔️ Protein for fullness and support 
✔️ Fats for satisfaction 
✔️ Fibre and colour from veg 

It might look like a lot of ingredients, but it’s actually very simple – just a bit of chopping, a quick mix, and then everything comes together in one bowl. 

Ingredients

Serves 4

 Carbohydrate base  

  • 400g sushi rice (uncooked)  
  • 2 tbsp rice vinegar   

Protein (choose one)  

  • 500g firm tofu, pressed and cubed  
  • OR 500g salmon fillets, skin removed and cubed  
  • Or a mix  

Teriyaki-style glaze (for protein)  

  • 4 tbsp soy sauce (or tamari)  
  • 2 tbsp maple syrup or honey   
  • 2 tsp rice vinegar  
  • 1 tsp grated fresh ginger  
  • 1 small garlic clove, grated  
  • Optional: pinch chilli flakes  

Dressing (for the bowl)  

  • 2 tbsp soy sauce  
  • 2 tbsp rice vinegar   
  • 1 tbsp mirin (add a squeeze of honey if you can’t get this)  
  • 1/2 lime juiced 
  • 1 tsp sesame oil 

Fats, fibre & veg  

  • 1 avocado, sliced  
  • 2 carrots, shredded or grated  
  • ½ large cucumber, sliced or ribboned  
  • 200g handfuls edamame beans 

Flavour & texture toppings

  • Pomegranate seeds  
  • Sprinkle of crispy onions  
  • Sesame seeds  

Optional Extra

  • Wakame seaweed salad (defrosted if frozen)  

Wakame adds extra flavour and texture if you can find it (often in the frozen section), but the bowl works just as well without it.  

Method

1. Cook the rice  

Rinse the sushi rice well until the water runs clear. Cook according to packet instructions, then stir through the rice vinegar while still warm. Allow to cool slightly.  

2. Cook the protein  

Add the protein marinade to a roasting dish and mix through the salmon and/or tofu and roast for 15mins in oven (180c) or 10 mins in the Airfryer 

3. Make the dressing  

Whisk together all dressing ingredients in a small bowl  

4. Prepare the toppings  

Slice, shred and prepare all vegetables. 

Cook or defrost the edamame (microwave for ~2 minutes). 

5. Assemble  

Divide the rice between 4 bowls, then add:  

  • Glazed protein 
  • Veg
  • Avocado
  • Edamame
  • Optional wakame

6. Finish  

Drizzle over the dressing, then top with:  

  • Pomegranate seeds  
  • Crispy onions  
  • Sesame seeds  
  • Spring onions  

Kate’s Top Tip:

If this feels like a lot, start simple, just rice, protein and one or two veg.  You can use this as base recipe and then adapt to add things you like and have available, it’s a really flexible recipe! 

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