Protein-packed Poke Bowl
This protein‑packed poke bowl is the ultimate workday lunch. It’s filling, and low FODMAP without feeling restrictive. With tender tuna, a hard‑boiled eggs crisp veggies, and a punchy ponzu‑style sauce and/or dollop of spicy mayo, it’s a nutrient‑dense bowl packed with flavour. Prep it the night before, grab it on your way out the door, and enjoy a gut‑friendly lunch that actually keeps you satisfied all afternoon.
Ingredients (serves 1):
For the Bowl
½ or 1 cup of cooked rice (cooled)
90 g tin of tuna in spring water
½ or 1 boiled egg (cooled)
60 g cucumber
1 carrot julienned
1 cup spinach leaves
¼ cup of cooked edamame beans (cooled)
1 tbsp of chopped green ends of spring onion
1 tsp on toasted sesame seeds
Pozu -style sauce
1 tsp of finely sliced red chilli
juice of ½ lime
1 tsp soya sauce
½ tsp sesame oil.
½ tsp maple
Spicy Mayo
1 tbsp mayonnaise
a dash of tabasco
a squeeze of lime juice
Method:
1) Stir together the spicy mayonnaise ingredients.
2) Mix together the Pozu-style sauce ingredients.
3) Construct the bowl. Place a cup of cooked cooked rice on the base.
4) Top with the tuna, egg and the arrays of salad vegetables, the beans and a sprinkle of sesame seeds.
5) Pour over the Pozu-style sauce. Add a dollop of the mayonnaise.
6) Refrigerate until you eat.