By Ricky Gelman, Nutrition Policy Advisor, National Nutrition Foundation
By Ricky Gelman, Nutrition Policy Advisor, National Nutrition Foundation
As a busy working mum of four, I’m always on the lookout for meals that tick all the boxes. Quick to prepare, healthy, and most importantly, something the whole family will actually eat! That’s why poke bowls have become a staple in our weekly dinner rotation.
Poke bowls have unlimited options to try, and they also offer a great balance of nutrition, (think whole grains, lean proteins, and loads of colourful veggies), all in one bowl. And the best part? My kids love them. They get to build their own bowls, choosing different ingredients depending on what they’re in the mood for, which makes dinner time more exciting for them!
I like to keep things easy by following a basic structure and changing up the ingredients based on what we have in the fridge and pantry.
We mix it up depending on what we have on hand or what we’re feeling like. Brown rice is a classic, but we also rotate in quinoa or wholegrain pasta for variety and added nutrients.
This is where the fun begins! I try to use whatever we’ve got in the fridge: for us we usually have capsicum, shredded lettuce, avocado, cucumber and grated carrot, but the options are endless! Pantry staples like canned corn and chickpeas are much loved additions too.
Protein options are another great way to add variety to your meal. We often serve mashed tuna, cooked salmon, grilled chicken, or even boiled eggs. It depends on what’s available, but all are easy and quick to prep in advance or on the night.
Sauces really bring the whole bowl together and lets everyone personalise their own flavour. A drizzle of soy sauce, a sesame dressing or my personal favourite, the classic fresh lemon juice and herbs.
The beauty of poke bowls is in the flexibility. They are adaptable, family-friendly, and perfect for busy weeknights. Plus, they make for great leftovers to use in lunchboxes the next day!
If you haven’t tried adding poke bowls to your dinner rotation yet, I highly recommend giving it a go. Your future self will thank you!
Ricky is a Dietitian and Nutrition Lead at the National Nutrition Foundation, with a passion for creating environments that make healthy eating simple, enjoyable, and part of everyday life.
She believes that lasting improvements in public health come from shaping systems that support better choices, rather than relying solely on individual effort. Ricky draws on her experience in public health programs and community-based support to better understand the needs and priorities of the wider community, ensuring her work is practical, inclusive, and impactful.
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