Magnesium rich poke (poh-kay) grain bowl



  • 75g short-grain brown rice
  • 120g sushi-grade tuna steak
  • 1 ripe avocado
  • 2 spring onions
  • Handful of fresh coriander

For the marinade

  • 3 tbsp soy sauce
  • 3 tbsp sesame oil
  • 1 tsp wasabi paste
Poke grain bowl from Liz Earle Wellbeing

Liz writes:

I love lunch. It’s such an important part of the day – and a time to pause, take stock and refuel for what lies ahead. Grain bowls give nutritional balance in a way that’s a simple pleasure to eat. And the real beauty is you can mix and match whatever’s handy – all you need is a grain, a protein source and a few vegetables. If you are struggling with adverse menopause symptoms, this recipe may become one of your staples. Fresh tuna is an oily fish which can help hydrate dry menopausal skin and the brown rice is a good source of magnesium. Studies have suggested that increasing our magnesium intake may help to reduce the severity of hot flushes and improve sleep quality. This poke grain bowl is one of my favourites. Watch the video below or scroll down for the full recipe.


  1. Rinse the rice in cold water, then sauté in olive oil until it starts to turn golden (this will give it an extra nutty flavour). Place the rice into a pan with 175ml of water, add a teaspoon of sea salt and bring to the boil. Reduce to a simmer and cook for 25-30 minutes. Keep a lid on and do not check or stir throughout cooking. Let the rice rest for a further 10 minutes once the heat is off. Drain the rice, fluff it up and place the desired amount into the bowl.
  2. Cut the tuna steak into thick strips or cubes and marinade in the soy, sesame oil and wasabi (mix the wasabi in well to remove lumps). Place the tuna into the bowl with the brown rice.
  3. Slice the avocado in half, remove the pit and slice the flesh into half-centimetre slices. Pour over the remaining soy, sesame and wasabi marinade, and serve with spring onions and coriander.

Liz Earle Wellbeing Summer 2017 cover For more fresh, seasonal recipe ideas and wellbeing wisdom, subscribe to Liz Earle Wellbeing magazine and get free P&P (UK).

Wellbeing Wisdom

  • Tuna is packed full of omega-3, which helps to promote healthy hair and skin
  • Brown rice is a good source of magnesium, which could help alleviate some troublesome menopause symptoms such as insomnia and hot flushes.