Have you ever heard of the term Poké-Bowl? I first came across this “thing” in Bali, when I was actually searching for Nalu Bowls in Uluwatu. We never found Nalu Bowls, but we did find this cute place that sold Poké-Bowls, called Coco & Poké. Poké-Bowls is basically the new Buddha-Bowl meets Sushi Bowl, and it was supposedly invented in Hawaii. The original Poké-Bowl includes raw fish with a delicious marinade, but if raw fish isn’t your thing, you can easily swap this with plant-based options such as roasted beetroot (which I used in this recipe), tempeh, or even watermelon.

I was looking through our Bali photos the other day, and I found a photo of Coco & Poké, and so I thought: why not create your own plant-based poké bowl? I did not want to include raw tuna, not because I do not eat it, but because a) I do not think fish would be appreciated on this blog and b) I had been suffering from a major 2-day migraine and I just did not feel like eating raw fish. So I came up with the idea of roasted beetroot, because a) it tastes delicious and b) it kinda resembles raw tuna, don’t you think?

Poké-Bowls are not really your typical leftover take-to-work dishes, which I know you all love, but they can be prepared in about an hour. All you need to do is cook the rice while you prepare all the veggies, the sauce and the garnishes. Ok, maybe you’ll need a bit more than an hour, but the result is definitely worth it.

So what’s so unique about this bowl? I guess I’d have to say the dressing. It was one of those “I have no idea what to make” kinda sauce attempts and I don’t want to brag, but it was quite a success. It’s actually kind of like a chili tahini mayo, but I do not like the word mayo that much, so chili tahini sauce it is. Jannis LOVED it so much, he licked out the dressing bowl (not kidding).

Oh, also, we have to talk about wakame. I know that making wakame should be a post by itself, but I just really wanted to put it into this post, because it goes so well with the poké bowl. You could of course buy your wakame salad, but since it almost always includes refined sugar, I prefer to make it at home. It’s really just a marinade of sesame oil, rice vinegar, coconut sugar and sesame, but it tastes so delicious. Algae in general are so healhty, too, as they are full of vital nutrients such as vitamin B12, magnesium or calcium.

Just keep in mind that wakame and most algae contain a high dosis of iodine, so if you’re suffering from a thyroid malfunction, please contact your doctor before indulging in any kind of algae (this includes sushi wrappers, too) as too much iodine can put a burden on the thyroid.

If you just took a quick peak into the ingredients list – please do not panic. The long list of ingredients is merely a suggestion. Have a look at my notes in the recipe box, where I explained a little bit about suggestions in detail. You do not need to use the exact vegetables that I used, and the wakame salad is also not a “need-have” ingredient though it does give this bowl something to remember.

If you made this bowl, then be sure to tag me on Instagram using #heavenlynnhealthy. I look forward to seeing all of your amazing posts!

Enjoy!

Merken

Merken

Merken

Merken

The post Healthy Poké-Bowl with Chili-Tahini-Sauce appeared first on Heavenlynn Healthy.

Spring bowl to celebrate the best season with tahini lemon dressing.

I cannot wait to put all those coats and warm clothes away and start wearing spring jackets, sneakers and sunglasses. I am writing this on the first of May (took you long enough, Spring), and just finished this awesome spring bowl that my boyfriend kindly prepared for me after I dropped a large wooden board on the top of my right foot. After lying on the kitchen floor crying for five minutes, all I could do was get up on the couch, put ice on the foot and watch Mean Girls.

Thirty minutes later, I was served this amazing bowl of goodness, and it really made my foot hurt less. I hope all the healthy ingredients will help me fight this inflammtion that is going on in my foot right now. My favorite is the tahini lemon dressing, which is actually inspired by the peanut lime sauce from my summer roll bowl.

Did you know that tahini is one of the healthiest foods out there? Not only does it cover almost our entire daily requirement of copper, it also contains many other minerals such as mangenese, magnesium, phosphorus and calcium. But let’s talk a little bit more about copper, because it gets less attention than other minerals.

Having a copper deficiency is as bad as having iron deficiency – and we know how many women are iron deficient.

Our body needs cooper daily to produce red blood cells and to support the use of iron. So, if you have an iron deficiency, you might also have a copper deficiency as copper is needed for the absorption and use of iron. You can find copper mainly in leafy greens, raw cacao (yay, chocolate) as well as in fish and seafood. Copper is also very important for the transportation of oxygen and the production of antigens. It therefore strenghtens the immune system, which is extremely cool in my opinion.

Fun fact: without copper, we would all have grey hair as it supports pigmentation.

Since my foot is starting to hurt veeeery much right now, I am going to leave it at that today. Lesson from today: copper is great!

If you love bowls (and you speak German) please have a look at my friend Annelina‘s new cookbook “Buddha Bowls”, which just came out and which is absolutely amazing. Not only is it very informative, it also contains so many different recipes of bowls, that it makes me want to never eat anything else ever again.

Enjoy!

DID YOU MAKE THIS RECIPE OR HAVE ANY SUGGESTIONS, QUESTIONS OR COMMENTS?

Feel free to leave a comment below, and don’t forget to tag your creations on social media using #heavenlynnhealthy.

I’d love for this blog to be a dialogue.

Merken

Merken

The post Spring Bowl with Tahini Lemon Dressing appeared first on Heavenlynn Healthy.

I realized that I haven’t uploaded a savory recipe in quite a while, and most of my savory dishes are curries that usually take at least an hour to prepare, so this recipe is first of all not a curry, and second of all, it takes less than 25 minutes to prepare. This quick buckwheat and vegetable stir fry is the perfect lunch or dinner, and can be easily boxed and taken to work. It’s also rich in nutrients such as fiber, protein and healthy fats.

Buckwheat is one of my favorite “pseudo-grains”, because it is not only naturally gluten free, it also contains all nine essential amino acids, making it a complete plant based protein. It is also rich in iron, a mineral that many vegetarians or vegans usually lack, because it is commonly found in red meat.

Besides from buckwheat, this stir fry combines spinach, tomatoes, broccoli and mushrooms, all of which come with amazing health benefits. Mushrooms, for example, are the only vegetable that can produce vitamin D. The D vitamin is important for absorbing calcium, for our cell growth and healthy bones. Spinach is a dark green leaf, which makes it one of the best sources of vitamin K, which is important for blood sugar regulation and healthy bones. Broccoli also contains lots of vitamin K, but also potassium, which is one of the most important minerals for maintaining a healthy blood pressure. Tomatoes contain lots of antioxidants, which help fight free radicals, and help protect against chronic diseases such as certain types of cancer.

Enjoy!

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