Nourish Bowl: Poke or is it Bim Bap Bop or …….

Poke Bowl or maybe I should call it a Prana Bowl, it gives you so much energy without being heavy. 
This is not strictly like the Poke I had in Hawaii, they make it much more simply without the Togarashi, maybe just some sesame. It was my staple there as I was recovering from an illness, I was after a healthy, inexpensive meal that wasn’t American take-away. This is a traditional dish and was a taste revelation. I credit it with aiding a swift recovery. 

Such a healthy dish. With the addition of kimchi and egg it reminds me of Bim Bap Bop, a Korean dish that means stir it up! Dave also loves this dish as illustrated below. We love sashimi so we like to eat a little salmon neat before we hit the flavour sensation of the marinated fish. If you don’t like fish it’s good just with the veg or some other simply marinated protein like tofu or chicken (cooked obviously). Stir it up, my belly always tells me it’s happy after this one, I feel nourished and satisfied. Enjoy 🙂 


Marinate 750g raw fresh fish (tell your fishmonger you’re going to eat it it raw, mine goes out the back to get the freshest) Salmon/tuna in the following for 2hrs to two days in the following 

Optional 1 tablespoon Togarashi: sesame , chilli, seaweed, salt, dried orange peel chopped, grind up with a little salt (to dry peel, use a vegetable peeler to take off the orange zest and hang for a few days depending on the weather) 

1 tablespoon Soy sauce 

1 teaspoon Sesame oil 

1 teaspoon Grated chilli, ginger and garlic or  to taste

1-2 tablespoons Spring onion finely sliced
Serve on a bowl of rice (red rice is even healthier) with salad veggies chopped and sprinkle with toasted sesame seeds and spring onion greens.
Just use whatever you have, obviously I had plenty this day. I fried some mushrooms from the Asian store, the cheapest place to buy them, with sesame oil, butter, fresh ginger, garlic, white pepper and salt. Rehydrated wakame seaweed in hot water soya sauce and a few drops of sesame oil. Kimchi. Fried egg. Diakon, carrot, avocado and bean sprouts. 
Serve with extra Togarashi, pickled ginger, soya sauce and wasabi on the side. 



Beat breakfast boredom and start your day with a nutritional boost in an instant.

It takes no time to prepare just put some bean-thread noodles in a bowl with some dried mushrooms (I used cloud-ear and sliced shiitake) with some cut wakame seaweed, pour over boiling water and stir in a tablespoon of miso. Cover for 10mins while you get ready and Shazam! A delicious, healthy breakfast. 

Support your immune function, reduce inflammation, cultivate good gut bacteria, improve circulation and blood pressure and so much more. I recommend reading more if you are a nutrition nut like mwah. 

Miso: high in antioxidants, protein and fibre.

Bean thread vermicelli: lower gi than other noodles, mineral inch for cell health, I love these things they are fabulous in a Thai salad too.

Seaweed: adds Unami flavour and slippery texture a swell as protein, many vitamins and minerals.

Mushrooms: cloud-ear’s and shiitake are both used in traditional Chinese medicine and have anti everything: antimicrobial, antiviral, antitumour, antibacterial  and antioxidant qualities …………and promote general wellbeing! But I like them for the firm texture of the shiitake and the slippery texture of the cloud-ears. 

Get your mushrooms, noodles, non-Gm miso and wakame in your Asian supermarket. You can get most of these ingredients in your local large corporate supermarket however you might make a great discovery in the Asian store. Last time I found purple rice imagine the antioxidants in that! 

I get about 4-5hours of belly satisfaction from this if it’s got to get you through something really physical or a longer timeframe add some silken tofu or egg drizzled in at the preparation stage. 

Enjoy x

Namaste ❤️🙏 Liz 

Lemon, Nutmeg, Cinnamon and Vanilla Baked Custard

Lemon, Nutmeg, Cinnamon and Vanilla Baked Custard

Makes 6


Zest of one lemon

Half a nutmeg finely grated or teaspoon of ground

Seeds of one vanilla post or few drops of extract

Teaspoon cinnamon

5 eggs

5 cups milk

3/4 cup sugar


  1. Whisk all ingredients, pour into ramikins, place in a Roasting tin with water to halfway up the sides of ramakins.
  2. Bake for approx 70mins at 140 degrees C, test with a knife, cooked when knife comes out clean.

Vego San Choi Bao

 We shared a deliciously healthy treat tonight after yoga, giving one of my favourite Aussie-Chinese restaurant entrees the vegetarian treatment. We all agreed this one was better than usual pork or chicken version! Try it 🙂 I think you’ll love it too.

Namaste Liz 

Sesasme oil

Coconut oil 

1-2 tablespoons Hoisin sauce 

1-2 tablespoons Sweet chilli sauce

Optional finely chopped chilli

1-2 garlic grated

2.5cm ginger grated

Half red capsicum, finely chopped

Small can water chesnuts, finely chopped

5 small cup mushrooms, finely chopped

Enoki mushrooms 

1large carrot, finely chopped

Bunch a of Spring onions, finely chopped

Bunch coriander, finely chopped leaves, root and stems

1 iceberg lettuce leaves whole,refreshed in cold water

3 tablespoons mung beans or other sprouts 

3 tablespoons chopped cashews

Separate lettuce leaves and place in ice water or in a cold water in the fridge til ready to serve.

Fry in oils over a medium heat, white part of onions, coriander root and carrots for 5mins

Add garlic and ginger, stirring.

Add capsicum, chesnuts, coriander stems and cup mushrooms.

Add sauces.

Cover and cook for 5mins.

Stir through enoki, coriander leaves, green part spring onion, mung beans and nuts.

Serve warm mixture in cold lettuce cups.