Maki Tuna Bowl

Lately, I’ve been obsessed with bowls. They’re just so easy and delicious and a great way to utilize all the leftovers at the end of the week.

OH. MY. TUNA. It was amazing. And so super easy, too. Like, ridiculously easy. And to make things even better, this bowl is packed with phytonutrients, omega-3 fatty acids, monounsaturated fats, beta-carotene, vitamin C and plenty of other health-promoting nutrients. I’m going to take a second to brag on some of these ingredients real quick.

Omega 3 fatty acids are a type of polyunsaturated fatty acid that may help lower cholesterol levels and support heart health¹. Tuna and salmon are great sources of polyunsaturated fats. Monounsaturated fats also improve blood cholesterol levels, which can decrease your risk of heart disease¹. Avocados are great sources of monounsaturated fats.

The base of the bowl is quinoa. You can use any grain you want really. I just had quinoa already prepared. This dish might work better with brown rice or even a 50/50 mixture of brown and white rice. Whatever you have on hand is fine. I personally like to use quinoa because it is packed with all 9 essential amino acids². If quinoa isn’t your thing, aim for a whole grain like brown rice. Whole grains contain all three parts of the grain (bran, germ, and endosperm), where are refined grains, like white rice, have been stripped off the bran and germ. Unfortunately, this is where all the nutrients are housed. Including whole grains as part of a healthy diet has been shown to help reduce cardiovascular disease, lower body weight and reduce incidence of diabetes³.


Maki Tuna Bowl

1/3 pound sushi grade Tuna

1/2 cup cooked quinoa

1 mango, sliced

1 jalapeno, sliced and deseeded (unless you like it spicy)

1 red pepper, sliced or julienned

1/2 cucumber, sliced or julienned

1/2 cup matchstick carrots

1 avocado, sliced

1 tablespoon low sodium soy sauce

Pickled ginger (optional)

Wasabi (optional)

 

Directions

Literally layer all of these on top of the quinoa any way you want. Then eat it. All of it.

 

*That red sauce in the middle of my bowl is gochujang sauce. I’ve only ever had it on bibimbap, a Korean dish. It doesn’t typically go with this dish but I really wanted it so I added it. You can buy gochujang paste at your local Asian market. I’m not going to share the recipe quite yet because I haven’t mastered it and have not consulted with a Korean individual on how to properly prepare it.


¹http://www.eatright.org/resource/food/nutrition/dietary-guidelines-and-myplate/choose-healthy-fats

²http://www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/five-grains-to-keep-your-family-healthy

³http://www.eatright.org/resource/food/nutrition/dietary-guidelines-and-myplate/what-is-a-whole-grain

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