Vegetarian Poke Bowl

When it comes to balancing heart-healthy meals with appealing flavors, it’s important to lean on nutritious ingredients that pack mouthwatering taste. For example, grapes are a delicious yet subtle way to incorporate a little something extra into your diet while adding a juicy burst of flavor.

Grapes of all colors – red, green and black – can be enjoyed as a ready-to-eat, on-the-go food anytime and anywhere. Grapes are also a healthy choice, as they’re a natural source of antioxidants and other polyphenols, and contain no fat and virtually no sodium.

Because of their versatility, heart-healthy grapes can also be used as an ingredient to add fresh appeal, vibrant color and a light touch of sweetness to almost any dish, like Roasted Cod with Fennel and Grapes or Spaghetti Squash with Pesto and Grapes. For something quick and nutritious featuring fresh fruits and vegetables, try this Vegetarian Poke Bowl with tofu, fresh grapes, avocado and crunchy, raw beets and carrots.

Find more recipes to make healthy eating easy at GrapesfromCalifornia.com.

GRAPE Goodness for Healthy Aging

In addition to helping maintain heart health, grapes may also play a role in healthy aging. A review of the science linking the consumption of grapes to health highlights grapes’ potential to impact many areas of health, according to research published in Grapes and Health: A Monograph.The evidence that grapes support heart health is well-established, and emerging research in other areas of health suggests that grapes’ ability to promote antioxidant and anti-inflammatory activities at the cellular level may also play a protective role in eye, brain and joint health, among others.

Vegetarian Poke Bowl
Author: 
 
Nutritional information per serving: 620 calories; 19 g protein; 101 g carbohydrates; 17 g fat (25% calories from fat); 2.5 g saturated fat (4% calories from saturated fat); 450 mg sodium; 11 g fiber.
Ingredients
  • 5 cups cooked brown or white jasmine rice
  • 2 packages (6 ounces each) extra-firm tofu, cubed
  • 2 cups red California grapes, halved
  • 1avocado, pitted, peeled and thinly sliced
  • 1 large golden beet, peeled and shredded
  • 1 large carrot, peeled and shredded
  • 2 scallions, thinly sliced
  • sprinkle of toasted sesame seeds
  • 6 ounces light Asian ginger-sesame salad dressing
Instructions
  1. Divide rice between four bowls and arrange tofu, grapes, avocado, beets and carrots on top. Sprinkle with scallions and sesame seeds; serve with dressing.

 

Nancy Jaworski

Nancy Jaworski is the chef and owner of My Chef Nancy, a personal chef and catering service in Fayetteville. Traveling and learning new culinary cultures are her passions.

January 10, 2019

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