Poke Bowl with Salmon and Wasabi Mayo
Dairy free | Gluten free
Cook time: 20 minutes
This poke bowl is such an EASY and delicious additive to your meal prep routine or weekly dinners. They’re a hit with friends, easy to create and don’t chew up your time in the kitchen. Tinned salmon (with bones) is an extremely valuable source of calcium, especially for people who cannot consume dairy. An adult’s calcium requirements are for both men and women over the age of 19 is 1000mg per day and increases from the age of 50 to 1300mg per day.
Calcium is extremely important for adequate function of our neuromuscular and cardiac systems and the development and maintenance of our bone density. Calcium is stored in the teeth, bones and is required for strength and structure of our skeleton. Insufficient intakes of calcium is strongly associated with decreased bone mineral density and osteoporosis that is highly prevalent in the elderly and in particular post-menopausal women. Increased intakes of calcium has been shown to attenuate bone mineral losses and may prevent fractures. 120g of tinned salmon contains roughly 230mg of calcium and is a great way to increase our dietary intakes (NRV, 2019).
- 1 x cup quinoa
- 1 x bunch curly kale
- 2 x spring onions finely chopped
- 1 x cucumber
- ¼ – 1/8th x cabbage finely shredded
- 1 x tbsp olive oil
- 1 x packet seaweed
- 1 x avocado
- 2 x 120g tin good fish salmon (1 between 2)
- Byron bay wasabi mayo
- Ponzu sauce (optional)
1. Finely chop the kale, cucumber, and spring onions.
2. In a pot add the quinoa a pinch of salt and 1 ½ x cups of water. Bring to a boil and reduce to simmer with the lid on for 15 minutes or until the water has completely evaporated.
3. In a large frying pan, heat 1 x tbsp olive in a pan over medium heat. Add the kale to the pan turning continuously with tongs.
4. Add a drizzle of water to the pan and continue to turn the kale. The kale will begin to turn a bright green colour before beginning to go a little darker. Add a pinch of salt and remove from the heat. This will take only around 1-2 minutes to cook completely.
5. To assemble the poke bowls, add ½ cup quinoa to the bottom of the bowl top with kale, cucumber, kale, spring onions, avocado and salmon, and then sprinkle sesame seeds, seaweed & top with wasabi mayonnaise. Optional: add a drizzle of ponzu sauce
Recipe by Bridget Hunt