salad

Nourish Bowl: Poke or is it Bim Bap Bop or …….

| Liz Thomas


Poke Bowl or maybe I should call it a Prana Bowl, it gives you so much energy without being heavy. 
This is not strictly like the Poke I had in Hawaii, they make it much more simply without the Togarashi, maybe just some sesame. It was my staple there as I was recovering from an illness, I was after a healthy, inexpensive meal that wasn’t American take-away. This is a traditional dish and was a taste revelation. I credit it with aiding a swift recovery. 

Such a healthy dish. With the addition of kimchi and egg it reminds me of Bim Bap Bop, a Korean dish that means stir it up! Dave also loves this dish as illustrated below. We love sashimi so we like to eat a little salmon neat before we hit the flavour sensation of the marinated fish. If you don’t like fish it’s good just with the veg or some other simply marinated protein like tofu or chicken (cooked obviously). Stir it up, my belly always tells me it’s happy after this one, I feel nourished and satisfied. Enjoy 🙂 


Recipe 

Marinate 750g raw fresh fish (tell your fishmonger you’re going to eat it it raw, mine goes out the back to get the freshest) Salmon/tuna in the following for 2hrs to two days in the following 

Optional 1 tablespoon Togarashi: sesame , chilli, seaweed, salt, dried orange peel chopped, grind up with a little salt (to dry peel, use a vegetable peeler to take off the orange zest and hang for a few days depending on the weather) 

1 tablespoon Soy sauce 

1 teaspoon Sesame oil 

1 teaspoon Grated chilli, ginger and garlic or  to taste

1-2 tablespoons Spring onion finely sliced
Serve on a bowl of rice (red rice is even healthier) with salad veggies chopped and sprinkle with toasted sesame seeds and spring onion greens.
Just use whatever you have, obviously I had plenty this day. I fried some mushrooms from the Asian store, the cheapest place to buy them, with sesame oil, butter, fresh ginger, garlic, white pepper and salt. Rehydrated wakame seaweed in hot water soya sauce and a few drops of sesame oil. Kimchi. Fried egg. Diakon, carrot, avocado and bean sprouts. 
Serve with extra Togarashi, pickled ginger, soya sauce and wasabi on the side. 
Namaste 

Liz

lizthomasyoga.com 

Roasted Capsicum(Red Pepper), Potato and Artichoke Salad

| Liz Thomas

This a whole meal right here healthy eaters. Eggs have an excellent nutrient profile, a complete food. I recommend you include eggs in your diet and source them as close to home as possible. With backyard growers and local free range farmers, healthy eggs have never been more accessible and the taste!

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Ingredients

700g steamed potatoes, peeled or skins left on for nutrient density
1-2 Sliced Roasted Red capsicum: Cut into 4, blacken the skins under the griller, place in a paper bag till cool enough to handle and peel off the skin
1 400g can artichoke hearts, or 6 marinated hearts from the delicatessen. Cut in half or quarters depending on size.
6 soft boiled eggs: bring eggs to the boil in a small pot, simmer for 2-3 minutes, refresh under cold water, cool, peel, halve
1 lemon zest and juice
olive oil
finely chopped parsley
S & P

Method

1. Cook potatoes till soft, stir though zest and parsley with a drizzle of oil. Season with salt and pepper.
2. Arrange all ingredients on a platter, squeeze juice over, particularly the cut surface of artichokes to prevent browning.
3. Scatter a little parsley
3. Lovely served still slightly warm.

 

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Fennel and Apple Salad

| Liz Thomas

A refreshing salad treat, ideal with fish.
This is the easiest recipe without doubt. If you have a mandolin it takes about a minute to prepare. I don’t really recommend making this more than a couple of hours ahead because both the fennel and apple will brown after a day even with the lemon juice on it.

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Ingredients
Fennel with its tops
Sweet apple like a pink lady
lemon juice
option parmesan cheese
Method
Finely slice fennel bulb and apple
dress with lemon juice and sprinkle the finer fronds from the fennel tops over the top
Option grate parmesan cheese with a potato peeler and sprinkle on top
eat

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Quinoa Tabouli made gluten free and turned superfood

| Liz Thomas

In Australia, we may have got our taste for tabouli from the late night kebab shop after a night on the tiles, but its favour endures way past our extended adolescence.
The trick is to do all the chopping and then fridge it till your ready to eat and dress at the last minute.
This is a beautiful salad to eat with falafel (chickpea fritters) or grilled fish and meats, maybe with a little tahini sauce. Its so good for you with all the parsley and mint but the quinoa pumps up the nutrients with its complete amino acid profile.
Play around with the ingredient ratios, they are approximate and made to my taste. Enjoy getting it right for you.

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Ingredients

2 cups finely chopped parsley
1 cup finely chopped mint
1 cup spring onions finely sliced
1 cup tomatoes, seeds removed and finely diced
1 cup cooked quinoa, you cook it like rice with the absorption method. Boil two cups of water,add thrice rinsed quinoa, simmer on low for 10mins ,rinse again under cold water.Drain.Makes more than you need for this recipe, use leftovers in soup, patties or as a as rice substitute.
S&P
1 teaspoon of ground cumin
Drizzle of Olive oil and juice of half a lemon juice
Method

Combine and serve!

Make a tahini sauce for spooning over meat/falafel by mixing 1 tablespoon of lemon juice with one teaspoon of tahini in a small bowl with the back of a spoon, add salt and grated garlic if you wish. Thin with a few drops of water to your liking. mmmmmm
And before you ask can Yogis eat meat? Yes they can! Vegetarianism is a personal choice.
Namaste Liz

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