Autumn Sardine Poke Bowl – Energy & Immunity Boost

Steps

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1. 1
   Prepare the roasted vegetables: cut butternut squash into small cubes and beetroot into strips. Arrange on a baking sheet, drizzle lightly with olive oil, and season with garlic powder, fresh parsley and Herbs of Provence. For sweet-and-savoury notes, add a touch of honey or maple syrup if desired. Roast in a 180°C oven for about 15 minutes until tender.
   ▶ ≈1:32
2. 2
   Sauté the mushrooms: heat olive oil (you can use the oil from the sardine tin for zero-waste cooking) in a pan. Add sliced mushrooms along with minced garlic and parsley, cooking gently until tender and fragrant.
   ▶ ≈2:30
3. 3
   Prepare the honey-mustard sauce: combine yogurt, olive oil (from the sardine tin works well), wholegrain mustard, honey and fresh lemon juice in a bowl. Whisk gently until emulsified and smooth.
   ▶ ≈3:07
4. 4
   Prepare the fresh elements: peel and slice the pears thinly. Gather the young spinach shoots and walnuts.
   ▶ ≈3:47
5. 5
   Assemble the bowl: spread cooked brown rice as the base. Arrange the sautéed mushrooms, walnuts, pear slices, roasted butternut squash, roasted beetroot strips, and young spinach shoots around the bowl in separate sections for visual appeal.
   ▶ ≈4:06
6. 6
   Final garnish: open the sardine tin and crown the bowl with the whole sardines or pieces on top as the star protein. Drizzle generously with the honey-mustard yogurt sauce, adding a final touch of olive oil from the sardine tin for maximum flavour.
   ▶ ≈4:26