Tofu poke bowl
Poke bowls are one of my favourite go to salads to ‘cook’. It’s a super tasty way to adapt the carbohydrate portion of a meal to your training needs, has loads of vege to keep you nourished and takes no time or effort at all.
It’s as simple as cooking your preferred carb, stirring together the dressing, letting your protein source marinate and chopping up vege. They are super versatile so you can use whatever vegetables you have in your fridge.
It’s a great way to use up leftover rice, quinoa or couscous. For heavier training days add a bigger serve of the carbs, for lighter days, tone it down a little and bulk up on the vege.
Personally I think that the pickled ginger, lime juice and fresh coriander are key elements for poke bowls, but feel free to experiment if they aren’t flavours you enjoy.
Marinated tofu poke bowl
Poke Dressing
1 tsp ginger powder
1/3 cup soy sauce
1 tbsp rice wine vinegar
2 tbsp sesame oil
1 tsp honey
Fresh ginger finely chopped
1 clove garlic chopped
1/2 tsp chilli flakes (optional)
salt pepper
Salad ingredients
Carb – cooked quinoa/rice/couscous
Chopped lettuce/spinach/kale
Chopped red cabbage
Capsicum
Cucumber
Firm tofu, chopped into cubes
Picked ginger
Fresh coriander
Lime
Avocado
Sesame seeds
Method
Combine all the dressing ingredients into a jar, shake well.
Pour 1/2 the dressing over the tofu and let sit for 20 minutes before lightly frying in a frying pan
Chop up your vege and arrange on a plate or bowl
Add the tofu and a serve of carbs to your poke bowl
Drizzle a spoonful of extra dressing on top
Serve with pickled ginger, fresh coriander, sesame seeds and fresh lime.
Enjoy
Train Smart. Eat Smart. Perform Better
Gemma
Gemma Sampson RD APD
If you’re interested in nutrition coaching to ensure you get the most out of your training and performance, book an online sports nutrition consultation to get you on the path to success.