Radishes are often the ingredient that make poke bowls look oh so beautiful. A diet rich in probiotics can help to improve our health by reducing the number of harmful bacteria that may survive in our gut. Kimchi is a source of probiotics (healthy bacteria found in our gut). Kimchi is fermented cabbage that is thickly cut and often served with a variety of condiments such as chilli, garlic, pepper and fish sauce. These will ALWAYS feature in our poke bowls! Not only are they a good way to bump up the protein and fibre content of your poke bowl they add a delicious crunch and also make them look amazing. These are converted to nitric oxide in the body, which in turn helps to relax blood vessels and lower blood pressure. Beetroots are one of the best sources of dietary nitrates. The vibrant purple colour of beetroot has been shown to significantly lower blood pressure. This is why carrots got their reputation for helping you to see in the dark. Vitamin A is important for eye health and good vision. This is important because vitamin A is not widely distributed in foods. This occurs with vegetables such as carrots and asparagus.Ĭarrots are rich in the antioxidant beta-carotene which is converted to vitamin A in the body. Some nutrients actually become more bioavailable when cooked (like phytochemicals), which means the body is more able to absorb them. This loss is minimal and should not put people off eating cooked vegetables. For example vitamin C, thiamin and folate are all water soluble vitamins, which means they dissolve in water when cooked (meaning less in the veggies). Cooking veggies can reduce certain nutrients, while increasing others. Raw and cooked veggies both provide an excellent array of nutrients. So go on and load your Poke Bowl up with ’em. Unsurprisingly, there are no ‘bad’ veggies in Debenham and Parker’s minds. Are all the Poke Bowl vegetables ‘healthy’? The research shows that isoflavones in the diet do not cause or increase the risk of developing the disease, and therefore it is safe to consume soy products. This is based on the theory that soy contains compounds called isoflavones that mimic the hormone oestrogen and breast cancer risk is increased with high levels of oestrogen. Some people are often worried about eating soy products because they are concerned about a possible increased risk of breast cancer. It is a great source of protein and iron, which is especially important for vegetarians. Tofu is made by curdling soy milk, pressing it into a solid block and then cooling it. Grilled or marinated prawns are the best choice because deep fried or tempura prawns will increase the saturated fat significantly. Prawns are an extremely nutritious type of seafood, packed full of protein, calcium, iodine and zinc with little fat. Poaching is a very healthy cooking method as it uses the water to carry heat into the food rather than a fat like oil or butter. Soba noodles provide a little bit of protein too so they will also help to keep you feeling full.Ĭhicken is a great source of lean protein and is generally lower in fat than other meats. Keep an eye out though as some brands add other types of flour like wheat flour – check the label. Soba noodles are typically made from buckwheat so they can be a great option for those with Coeliac Disease or a gluten intolerance. Added to poke bowls, cabbage is a great way to bulk them out and help you reach your recommended serves of veggies! Soba Noodles It’s also super easy to cook, just as you would rice! This is one of the bases we’d usually go for – we sometimes even mix it together with brown rice! CabbageĬabbage is naturally high in fibre and contains isothiocyanate compounds, which have disease-fighting properties. It’s low GI, high in fibre and is higher in protein compared to other whole grains. There are SO many benefits to eating quinoa. you’ll be less likely to reach for an extra something something to satisfy your hunger.īrown rice is richer in fibre, B vitamins and minerals such as iron, magnesium and copper, so it’s the healthier option to go for. Debenham and Parker rate them from ‘healthiest’ to ‘maybe not every time’: Brown RiceĪdding a wholegrain base such as brown rice to your poke bowl is a great option as it helps to leave you feeling fuller – i.e. Here, one commonly chooses between brown rice, sushi rice, soba noodles, quinoa and cabbage. Every good poke bowl – well actually, every poke bowl – starts with the base.
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