Anti-inflammatory rainbow plant-based poke bowl - Super Synbiotics

Anti-inflammatory rainbow plant-based poke bowl

This is a great anti-inflammatory, high nutritious, plant based version of poke bowl. “Eating the rainbow” means including many different coloured vegetables in a meal. This salad contains eight different colours – each colour containing a mix of different vitamins and minerals that we need to stay healthy. A wide range of colourful vegetables intake increases antioxidants, essential vitamins and minerals and reduces inflammation and restores the immune system.

Anti-inflammatory rainbow plant-based poke bowl with white miso dressing (2 servings)


200g Organic smoked high quality tofu

Black sesame seeds

300g cauliflower rice

1/6 red cabbage

½ yellow bell pepper

½ red bell pepper

4 radishes

1 avocado

1 carrot

½ cucumber

1 spring onion

Handful of mixed organic salad – watercress, rucola, and spinach

Fresh coriander

To sprinkle on top: Roasted onions


Miso dressing (mix all the below together)

1 tbsp organic white miso paste

¼ tsp sesame oil

tbsp avocado oil or mct oil

1 tbsp rice vineager or lime juice

1 ½ tbsp water

Optional: A small spoon of honey to taste


1. Cut all the vegetables and wash the salad and the herbs.

2. Cook the cauliflower rice with a pinch of salt, drain with cold water and put aside.

3. Cut the tofu in small cubes and pan fry lightly in coconut oil. Sprinkle black sesame seeds on top in the end.

4. Plate all the ingrediences starting with salad, cauliflower and tofu. then add rest of the vegetables add black sesame seeds and roasted onion on top.

5. Serve with miso dressing.


This salad contains cauliflower, cabbage, radish, watercress, and rucola – all cruciferous vegetables, anti-inflammatory and with a range of health benefits.

Cruciferous vegetables belong to the Brassicaceae family of plants and are rich in nutrients and low in calories. They are high in vitamin A, -C, -K, fibre and rich in folate. They include arugula/rocket, cabbage, kohlrabi, bok choy, cauliflower, watercress, broccoli, kale, mooli, brussels sprouts and radish.

Cruciferous vegetables can help regulate blood sugar, promote weight loss and help balance oestrogen levels. Cruciferous vegetables are also good sources of phytonutrients, which are plant-based compounds that may help lower inflammation.

Sulforaphane, a phytochemical abundant in Cruciferous vegetables, has been studied for the prevention and treatment of several types of cancer, including stomach, bladder, breast, prostate, lung, colon and skin. Sulforaphane may have significant benefit for depression. Sulforaphane also helps with inflammation of the arterial walls, inhibits obesity, relieves hypertension, and other conditions that are part of or lead to cardiovascular disease.

Please note – If you have thyroid issues, cook cruciferous vegetables and limit intake to one to two servings daily.


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