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Ultra simple 5 min poke bowl

The recipes I share are suitable for many elimination diets, but not all of them are suitable for ULTRA low energy, minimal effort cooking


I've been making this for dinner a lot recently when my energy has been low



It's relatively plain and is one of my go to meals for when my gastro symptoms are flaring up and I have to limit my diet even further 🥴


This is a super quick, ready in 5 minutes, but still nutritious and filling, kinda meal 🍲


INGREDIENTS

Rice

Broccoli

Edamame beans

Coriander



Rice 🍚 (heats in 2 mins)

I either make a batch of rice and eat it over the next few days / microwave rice

- I like my rice sticky so go for Thai jasmine or short grain pudding or sushi rice

- Brown rice is healthier if you have that too (as it's lower glycemic index)


Broccoli 🥦

- Fiber, vitamin C, vitamin K, iron, potassium, protein

- Antioxidants and flavonoids that are anti inflammatory


Edamame beans 🌿

- great source of plant based protein

- Fiber, antioxidants, vitamin K

- A source of phytoestrogens


METHOD Broccoli & edamame cook in one saucepan of water within 5 minutes; cook the broccoli for 3 mins then the edamame for the last 2

[other variations I make include other veg including asparagus, wilted spinach, sweetcorn] - all depending on how many spoons I have left and energy to grab them and add them to the pot!


📌 TIP: Once you sieve out the veg, I highly recommend washing up the pot right there and then so you don't have to wash up when digesting (which is when I hate having to move) 🧼


Fresh coriander [or cilantro] 🍃

- Fibre, manganese, iron, magnesium Vitamin C, Vitamin K, protein, calcium, phosphorous, potassium, thiamin, niacin and carotene

- Adds some extra depth flavour if you can tolerate it


Honey soy 'teriyaki' sauce 🍯

- 1.5 tsp honey + 2 tbsp soy sauce

- Adds flavour but isn't too rich

- Teriyaki often contains garlic (but I'm allergic) and this simple combination tastes very similar



Five minute, nutritious dinner that you can save for later and make when your energy's low!


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