Tuna, Spinach, and Okra Bowl

Cook time:20 minutes Good For: Blood Pressure, Diet & Healthy, Metabolic Syndrome Key ingredients: Okura, Spinach, Tuna Calories:378 kcal
Supporting increased circulation.
The fish oil in tuna is rich in omega-3 fatty acids, iron, calcium, vitamin D, and vitamin B1 to help activating brain and decreasing cholesterol level. The spinach in this recipe delivers beta-carotene and other nutrients that support health blood vessels and may help lower blood pressure. Okura helps to control cholesterol and clean the blood.

Ingredients

  • 300g (10.58 oz / 0.66 lb.) Sprouted Brown Rice
  • 1/2 bundles of Spinach
  • Salt
  • 4 Okura
  • Little White Sesame
  • 200g (7 oz / 0.44 lb.) Tuna
    For Sauce
  • 50cc (1.69 fl oz) Bonito & Kale Broth
  • 50cc (1.69 fl oz) Soy Sauce
  • 1 tbsp Cooking Sake
  • 1 tbsp Mirin (Sweet Sake)
  • 1 tbsp Whole Grain Mustard

Directions

  • Cook up the sprouted brown rice
  • [Make the Sauce] In a bowl, mix 50cc (1.69 fl oz) each of bonito & kale broth, and soy sauce
  • Add 1 tbsp each of sake, mirin, and whole grain mustard
  • Bundle the spinach stalk with rubber band to facilitate removal after blanching
  • Blanch by certain stocks first into boiling water with a pinch of salt
  • Immediately immerse in cold water and then thoroughly wring dry
  • Cut into 1cm (0.39 inch) lengths
  • Rub the okura with a pinch of salt to remove its fuzz and lightly rinse
  • Slice into 5mm (0.20 inch) circles
  • Cut the tuna into 1.5cm (0.60 inch) cubes
  • Cover a bowl of brown rice with spinach, okura, and tuna layers
  • Apply sauce and white sesame seeds, and serve

© 2017 NJK , Inc. All Rights Reserved.

Top