August 30, 2016

Poké Bowl with Miso Ginger Cauliflower Rice

Poké Bowl with Miso Ginger Cauliflower Rice

I know nothing of that new Pokemon App that is taking the world’s wifi by storm and shutting down servers everywhere. Speaking of servers / serving things (desperately trying for continuity of theme here), this poké bowl is packed with omega-3s and detox enhancing cruciferous vegetables. Grab the recipe below!

What you’ll need:

Salmon:

  • 1 pound wild caught salmon
  • 1 tbsp coconut oil
  • juice of 1/2 lime
  • 1/4 cup coconut aminos
  • 1 tbsp ginger
  • 2 tbsp maple syrup
  • pinch of salt
  • dash of pepper
  1. De-skin salmon and cut into cubes
  2. Combine lime juice, coconut aminos, ginger, maple syrup, salt, and pepper
  3. Pour over salmon. Lightly sear salmon. I left mine medium rare. I was researching how to determine whether or not fish is “sushi-grade”, and (to my knowledge, I could most certainly be wrong) there are no real regulations for sushi grade. To be safe, I seared it for about 30 seconds on each side. I believe flash freezing is equally effective in eliminating bacteria. I feel decently proud of my microbiome in that it could fight off any potential predators, but again, to be safe, I went with searing. Sorry to talk to your (s)ear off about this issue. The word sear is now giving me a searing headache.

Cauliflower rice:

  • 3 cups cauliflower rice (I bought mine frozen from Trader Joe’s, but putting 1 cauliflower head in a food processor will get the same product).
  • 1/4 cup coconut aminos
  • 1 tbsp ginger
  • juice from 1/2 lime
  • 1 tbsp red miso paste (I bought mine at a local health food store)
  • 1/2 tsp curcumin (hefty sprinkle for me)
  • salt/pepper
  1. Combine everything in a pan and sauté until cauliflower is al dente.

I packed this (pokéd it?) as a work lunch and paired it with some gut-enhancing kombucha and a peanut butter cup. What’s awesome about this dish is its versatility. Just start with any green as a base, and even add in some brown rice or quinoa for extra carb action. Top with scallions, sesame seeds, etc.

poke 2

Remember the Facebook poke button. I want to poke the poké.

I’ve been learning a lot in my classes about foods that enhance detoxification systems and this bowl is packed with that. I hesitate to even use the word “detox” as I think it conjures negative and misinformed imagery. I am using detoxification here as a means to enhance biotransformational pathways to eliminate toxins (pesticides, exhaust fumes, etc.) from the body.  This bowl contains:

  1. organic cruciferous vegetables via cauliflower: A key mechanism by which antioxidant enzyme defenses may be enhanced is via up regulation of nuclear factor E2-related factor – responsible for expression of antioxidant response element. Cruciferous vegetables like broccoli, cauliflower, and brussels sprouts contain these enzymes. (Cline, 2015; Peter et al., 2012).
  2. source of omega-3 fatty acid, e.g. wild caught salmon: these attentuate damaged induced by air pollution and a higher intake can also lower the risk of cardiovascular disease (Peter et al., 2015).
  3. curcumin: induces phase 1 detoxification, but careful not to consume too much, as a diet of 1% turmeric can be inhibitory (Hodges & MInich, 2015).
  4. Allium vegetables like spring onions: enhance and support phase I and II pathways in the GI tract, liver, and kidneys (Cline, 2015).
  5. probiotics via kombucha: The majority of detox and biotransformation occurs in the liver and enterocytes that line intestine, colon, and appendix, so a healthy gut is key. Reach for good sources through well-sourced probiotic supplements or fermented foods like kombucha. I use this brand, and you can read my whole post on probiotics here.

Cline, J.C. (2015). Nutritional aspects of detoxification in clinical practice. Alternative Therapies in Health and Medicine, 21(3), 54-62.

Hodges, R.E. & Minich, D.M. (2015). Modulation of metabolic detoxification pathways using foods and food-derived components: A scientific review with clinical application. Journal of Nutrition and Metabolism, 2015, 760689. doi: 10.1155/2015/760689

Peter, S., Holguin, F., Wood, L.G., Clougherty, J.E., Raederstorff, D., Antal, M., Weber, P. & Eggersdorfer, M. (2015). Nutritional solutions to reduce risk of negative health impacts of air pollution, 7(12), 10398-10416. doi: 10.3390/nu7125539

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