This is my humble first attempt at creating a poke bowl.
In the 1970s we called this dirty rice & added chicken, I made LOTS of it back then when I was a veggie-heathen!
POKE BOWL:
* brown rice seasoned w/ plain rice vinegar, Bragg’s liquid aminos, vitamin C powder, umami powder, coconut XL-sugar powder, powdered (blenderized) nori seaweed sheet
* chopped cucumber, celery, jalapeño, mushrooms, steamed broccoli, shredded carrot, red onion, etc
INGREDIENTS:
* Cooked sweet potato
* Rolled oats (uncooked)
* Vegan eggwash
* Nuts or seeds for decoration
INSTRUCTIONS:
Airfry 15 minutes
Try some vegan egg-wash substitutes:
https://youtube.com/watch?v=3rGTl385ROk&si=fMXVzPBnX4KMwcyZ
Mango
Blueberries
Fresh mint
Ginger
Garlic
Hot pepper
Limes
Sea salt
OPTIONAL: Carrot & celery
Luxurious, plant-based Chocolate Blueberry Ice Cream recipe that’s both delicious and blood sugar-friendly. Creamy, dreamy, and indulgent, this ice cream is simple to make and won’t spike your blood sugar. It’s sure to become your new favorite!
EQUIPMENT
High Powered Blender
Ninja Creami*
* To make ice cream without the Ninja Creami you simply pour blended ingredients into icecube trays & chill. After 24 hours throw cubes into your food processor or high speed Blender until creamy!
INGREDIENTS
1 cup frozen blueberries
4 dates
1 tbsp cashews
1 tbsp cocoa powder
1 tsp lemon juice
½ tsp vanilla extract
1 cup soy milk unsweetened, or plant based milk of choice
INSTRUCTIONS
Add all ingredients to a blender and blend until smooth.
Pour into Ninja Creami container and freeze for 24 hours.
Spin on the Ninja Creami Lite setting at least twice to get a creamy consistency.
If you don’t eat all of what is in the container, leave the remaining ice cream in the Ninja Creami container, press flat and smooth the top and re-freeze.
When ready to eat, run on the Lite setting.
https://youtu.be/0HvBil1RWD0?si=JQ1i20kVaWr5sDqI
INGREDIENTS
½ cup raw cashews
1 cup plain unsweetened nut milk
2 tbsp white vinegar
¾ tsp salt or to taste
½ tsp garlic powder
¼ tsp onion powder
1 tsp dried parsley
Pepper to taste
Pinch of dill (optional)
[Ed: In place of so much cashew try substituting cooled baked potato and/or 1/4 to 1/2 C of PB2 Cashew Powder. 2T of the powder contains 2.5g fat, while same amount of cashews has 7.1 g fat. Or sub white beans as described below.]
For Nut Free Version:
½ cup canned white beans
½ cup plain unsweetened soy milk*
1½ tbsp white vinegar
½ tsp salt or to taste
½ tsp garlic powder
¼ tsp onion powder
1 tsp dried parsley
Pepper to taste
Pinch of dill (optional)
INSTRUCTIONS
1). Place all ingredients except for parsley and dill (if using) in a small blender attachment.
2). Blend until smooth and creamy, transfer to a small glass container with a lid and mix in dried parsley and dill if using. Adjust any seasonings to taste.
*For a thicker ranch just add less nut milk.
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Fat version recipe:
3 cups peeled diced potato
1/2 cup diced carrot
1/2 cup raw cashews (for lowfat replace with canned white beans or simply leave out)
4 tbsp nutritional yeast
1 tsp onion pwdr
2 tsp garlic pwdr
2 tsp salt
squeeze of 1/4 lemon
2-3 cups water, 1 1/2 cups if doing nut free for fat free leave out cashews and replace with 1/2 cup white beans or leave beans out as well and just blend ingredients, adding less water to the fat free one
Another (fatfree) version…
Fat free nacho cheese sauce:
2 cups oatmeal
1/4 cup corn starch
1-12 oz jar roasted red bell pepper with water (not oil)
1/2 cup nutritional yeast
2 tsp onion powder
2 tsp garlic powder
2 tsp garlic
2 tsp salt
4 C water
Blenderize, then pour in pan
Heat up
Stir constantly, then blend again.
[Editor: I still think my own fatfree caulifower-based nacho cheez sauce is the most nutritious version!]
PreHeat oven at 425 degrees
2 Yukon Gold potatoes
Onion powder
Garlic powder
Garlic salt
Corn starch (or tapioca starch)
Bake at 425 degrees for 15 or 20 minutes
Sauce:
1/4 C coconut aminos (soyfree)
1/4 C rice vinegar (unseasoned)
1 T crushed garlic
1 t minced garlic
(oil is not recommended)
Batter:
1 1/2 C white rice flour*
3/4 C tapioca flour
1/2 t salt
1/2 t onion powder
1/2 t garlic powder
1/4 t tumeric powder
1 3/4 C water
Veggies:
Chop up a variety of raw non-starchy veggies
Instructions:
1. Add raw veggies to the batter
2. Heat non-stick pan on medium high
3. Ladle some veggie batter into pan
4. Flip to cook other side
* Viewer comment:
May substitute batter w/ 1 cup oat flour, 3/4 tsp baking powder, 1 cup water
Defatted, but sugar is added to this product. And here is the product without cocoa:
