Recipe: Blood orange poke bowl
It’s blood orange season! And here’s why you need to get amongst it: blood oranges have nine times the antioxidants and double the vitamin A of navel oranges. Start reaping the health-promoting benefits of the citrus cousin with this delish poke bowl by Lyndey Milan.
1 ½ cups (300g) sushi or jasmine rice
1/3 cup Japanese rice vinegar
1 tbs sugar
4 green onions (shallots), thinly sliced
½ red cabbage, finely shredded
600g cooked, shelled prawns
2 avocadoes cut in half, skin removed and sliced thinly
5 blood oranges
2 cucumbers, shaved lengthwise into ribbons
2 carrots, peeled, shaved lengthwise into ribbons
½ bunch coriander, roughly chopped
1 Nori sheet, cut into little strips or seaweed flakes
2 tbs sesame seeds, toasted
1 tsp toasted sesame oil
1/3 cup blood orange juice
1 tbs gluten-free tamari or soy sauce
1 clove garlic, peeled and grated
2 tsp fresh ginger grated
1 chili, deseeded and finely shredded
1. Cook rice according to packet instructions. Mix vinegar, sugar, green onions and a pinch of salt. Stir half through the cooked rice and toss the other half in a separate bowl with the cabbage.
2. Combine dressing ingredients in a bowl, add prawns and leave to marinate for 5 minutes.
3. Cut 3 blood oranges in half, to cut the remaining 2 into segments: cut a small slice off the ends of each remaining blood oranges. Stand up on one end, and carefully, following the contour of the blood orange, cut down to remove the peel and the pith. Holding the fruit in one hand, cut down one side of the membrane on one segment, almost to the core. Cut down along the inside of the opposite membrane, to cut out a wedge with no pith or membrane attached. Repeat until you have cut out all segments. Squeeze juice out of the remaining core into the dressing, then discard the core.
4. Divide the rice between 6 bowls. Drizzle with dressing from the prawns. Place prawns, cabbage mixture, avocado, blood orange, cucumber and carrot on top. Sprinkle with coriander, seaweed and sesame seeds with extra bowls of each. Serve immediately.
Tip: Brown rice or quinoa could also be used in place of the white rice. For a paleo version, replace the rice with blanched zucchini “pasta” or ribbons.