Post Training Poke Bowl Recipe

After a busy day or training session this is a nutritious and quick meal to go for. Its easy to make and is just as nice served hot or cold – making it the perfect dish for those sunny outdoor lunches or those cosy evenings spent inside post training. 

For most of us who are moderately active, this dish meets all our macronutrient needs. A good quick tip to keep in mind, is to build your plate with ½ fruit/veggies, ¼ carbohydrates and ¼ protein, small source of fat. 

If you’re training hard and with goals to maintain or increase muscle mass you may need to alternate the carbohydrate and protein servings on this recipe. If this is you, why not book a session to talk with one of our Dietitian’s in house and make sure you’re fuelling your body adequately to meet your individual daily needs.

Serves:

2 people

Macronutrients: 

Per Serve:

• Calories: 661
• Carbohydrates: 76.8g
• Protein: 26.9g
• Fats: 23.3g

Ingredients: 

Main Dish

• 2 cups (330g) Brown Rice (cooked)
• 200g Tofu (firm)
• ½ Cucumber (Sliced)
• 1 Red Capiscum (Sliced)
• 150g Fresh Mango (chopped)
• 1 tbsp Extra-Virgin Olive Oil
• 1 clove fresh garlic 
• 200g Edamame
• ½ fresh red chilli (for those who like spice!)

Garnish

• 1 Spring Onion, finely sliced
• Small sprinkle of coriander

Dressing

• 20g Tahini
• 2 Tbsp Soy Sauce (Low-Salt)
• 1 Tbsp Maple Syrup (No Sugar)
• 2 Tbsp Miso Paste
• 1-2 tbsp Water (amount varies on preferred consistency)

Method:

Main

1. Preheat oven to 180 degrees (fan-oven)
2. Prepare rice as per pack instructions
3. While rice is cooking, cut tofu as preferred. Drizzle in oil and toss with sliced garlic and sliced chilli.
4. Place tofu in oven and cook until golden, brown (around 15-20 minutes)
5. Prepare you fresh ingredients 
6. When rice is cooked, divide between two serving bowls. 
7. Place tofu and fresh ingredients on top (make it as pretty or as messy looking as you would like)
8. Drizzle with Tahini Miso Sauce
9. Garnish with spring onion and coriander
10. Enjoy! 

Sauce

1. Add all ingredients (except water) into a mix bowl
2. Whisk together with a fork until all ingredients are combined (should resemble paste-like texture)
3. Add water little by little and whisk with fork
4. Your sauce should be thin enough to drip slowly off the fork but still leave a coating on it. 
5. Feel free to make your sauce as thick (less water) or as thin (more water) as you would like. 

At Precision Athletica we know the importance of Nutrition and for that reason we have our own in house Dietitian’s. If you would like more information, or feel you might benefit from a session with with a Dietitian, you can either come into our clinic, or work with us online.

If you enjoyed this post training recovery smoothie recipe, you may also like our Protein Whip recipe.

How Do I Book an Appointment with Precision Athletica for Help?

We’re taking the health of our clients, members and staff very seriously and our preference would be for you to call to book an appointment so that we can make sure to explain our approach to keeping you safe. You can call our bookings team to schedule a session:

• Customer Support Centre: 02 9764 5787
• OR email us at: olympicpark@precisionathletica.com.au

Online Consultations

Evolving with the current environment, we are also now offering online appointments, meaning that we can support anyone who is unable to leave their home. Sessions are done via our state-of-the-art Telehealth system and as long as you have a laptop or tablet with an inbuilt camera, or a phone with camera, we can help! Online consultations would be especially effective for people looking to work on their nutrition and we have many clients working with us who are not based in Sydney.

To learn more about online consultations, please call us on any of the numbers listed above.