AMD-Friendly Poke Bowl Recipes
Each recipe is packed with eye-healthy nutrients such as omega-3s, lutein, zeaxanthin, vitamin C, and zinc, which support vision and help protect against age-related macular degeneration (AMD).
1. Salmon & Avocado Poke Bowl
Ingredients (Serves 2)
🔹 Base:
• 150g cooked brown rice or quinoa
• 1 tsp ground flaxseeds
🔹 Protein:
• 120g wild-caught salmon (sashimi-grade) or lightly seared salmon
🔹 Vegetables & Toppings:
• 50g baby spinach or kale, finely chopped
• ½ avocado, sliced
• 40g grated carrot
• 50g edamame beans
• 1 tbsp pumpkin seeds
• 1 tbsp chopped walnuts
🔹 Dressing:
• 1 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• 1 tsp low-sodium soy sauce or tamari
• ½ tsp grated ginger
Method
1. Cook the rice or quinoa, mix with flaxseeds, and divide into bowls.
2. Cube the raw salmon and marinate with lemon juice, olive oil, and soy sauce for 10 minutes.
3. Arrange the vegetables, avocado, and toppings over the base.
4. Drizzle with dressing and serve immediately.
2. Tuna & Roasted Sweet Potato Poke Bowl
Ingredients (Serves 2)
🔹 Base:
• 150g cooked quinoa or wholegrain couscous
• 1 tsp chia seeds
🔹 Protein:
• 120g sashimi-grade tuna, cubed
🔹 Vegetables & Toppings:
• 1 small sweet potato, roasted and diced
• 40g steamed kale
• ½ red pepper, thinly sliced
• ½ avocado, diced
• 1 tbsp sunflower seeds
• 1 tbsp chopped almonds
🔹 Dressing:
• 1 tbsp flaxseed oil
• 1 tbsp lime juice
• 1 tsp miso paste
• ½ tsp honey
Method
1. Roast the sweet potato at 200°C (180°C fan) for 25 minutes until tender.
2. Cook the quinoa or couscous and stir in the chia seeds.
3. Marinate the tuna cubes in lime juice, flaxseed oil, and miso paste for 10 minutes.
4. Arrange all ingredients in a bowl, add the dressing, and mix gently before serving.
3. Vegan Tofu & Kale Poke Bowl
Ingredients (Serves 2)
🔹 Base:
• 150g cooked freekeh or bulgur wheat
• 1 tbsp hemp seeds
🔹 Protein:
• 120g firm tofu, cubed and pan-fried
🔹 Vegetables & Toppings:
• 50g chopped kale, lightly steamed
• ½ cucumber, diced
• ½ beetroot, grated
• ½ avocado, sliced
• 1 tbsp pumpkin seeds
• 1 tbsp sesame seeds
🔹 Dressing:
• 1 tbsp tahini
• 1 tbsp fresh orange juice
• 1 tsp apple cider vinegar
• ½ tsp turmeric powder
Method
1. Cook the freekeh or bulgur wheat and mix with hemp seeds.
2. Pan-fry the tofu until golden and set aside.
3. Steam the kale and arrange all the ingredients in a bowl.
4. Mix the dressing ingredients and drizzle over the top before serving.
Each bowl is high in antioxidants, omega-3s, and essential vitamins, helping to support long-term eye health and macular function.