Paleo Zuppa Toscana In The Instant Pot (Whole 30 & AIP)

Growing up in an Italian family in New York, I was always a bit of an Italian food snob. My maiden name is very Italian, and my dad, who’s name happens to be Vinny, always joked the spaghetti sauce runs through his veins. My love for legitimate Italian food only grew more when I studied abroad in Florence, Italy, the capital of the Tuscan region. These experiences always made me roll my eyes at claims that chains like Olive Garden were real Italian food. Though I can never get behind the quality of their food, one thing I can get behind is a good, nourishing Zuppa Toscana! So why not make my own Zuppa Toscana that’s paleo, whole30 compliant, and easily modified to be AIP?

So, what is Zuppa Toscana? It essentially translates to “The Soup of Tuscany”. When I traveled to Tuscany when I was 21, I was expecting everything to be swimming in only Marinara sauce. Much to my surprise, Tuscany features a lot more rich, savory flavors like cream sauces, white beans, and rustic breads. A traditional Zuppa Toscana embodies this perfectly! It’s made with Italian sausage, white beans, tomato, onion, potato, kale, Italian bacon, and olive oil. The American version adds cream, and usually omits the tomato.

So really Zuppa Toscana it’s just a nourishing soup, and the perfect comfort food dish that can be enjoyed on all types of healing diets… if you prepare it right and use good ingredients!

Paleo Zuppa Toscana In The Instant Pot (Whole 30 & AIP)

The Ingredients

Italian Sausage

Italian sausage gives this soup tons of flavor! Traditionally this soup is made with a spicy Italian pork sausage with the casing removed.

If you’re like me and can’t have nightshade spices, or are following an autoimmune protocol, you can easily make your own sausage at home. Check out this recipe!


Gotta have the bacon, right? Bacon is used as a garnish in this soup.

White sweet potato

Though this soup traditionally has white potato and white beans, I’m using white sweet potato to keep it nightshade free and AIP compliant. The sweetness of the potato really adds something to the soup, but you can also use regular white potatoes if you tolerate them.


Onion adds lots of flavor to the soup. You can use either white or yellow onion.


See? I told you this soup was healthy 😉 You’ll use a whole head of kale in this soup.

Chicken bone broth

Another powerhouse ingredient to make this a nourishing soup. I recommend this recipe for chicken bone broth, and I also have another recipe in my e-book, The 30 Day Gut Healing Diet Plan.

Coconut milk

Traditional Zuppa Toscana really isn’t as creamy as the American version, but let’s be real… creamy is good! Using coconut milk helps keep this soup dairy free, and with so many other flavors, you don’t really taste the coconut.


Not using the Instant Pot?

I love using the instant pot for fast, easy meals!

However, if you don’t have an instant pot, recipe is easily adaptable to a stove top! See the notes of the recipe for instructions.

Paleo Zuppa Toscana In The Instant Pot (Whole 30 & AIP)

Paleo Zuppa Toscana In The Instant Pot (Whole 30 & AIP)


  • 1 lb ground Italian sausage (use this for AIP )
  • 6-7 slice of bacon, chopped
  • 4 large white sweet potatoes, peeled and diced
  • 1 medium yellow onion, diced
  • 1 bunch of kale, destemmed
  • 1 cup coconut milk
  • 5 cups chicken bone broth
  • 2 cloves or garlic, minced
  • 3 tsp fresh Italian parsley (plus extra for garnish)
  • 1 tsp salt
  • 1 tsp black pepper (omit for AIP)


  1. Set the instant pot to sauté and add the bacon. Cook until crispy and set aside, leaving the fat in the pot.
  2. Keeping the instant pot on sauté, add the onion to the bacon fat and cook sauté for 5-6 minutes or until translucent.
  3. Add the minced garlic for 3-4 minutes of until fragrant.
  4. Add in the ground sausage and sauté until cooked through. Remove some fat if desired.
  5. Turn the instant pot off sauté and pour in the chicken bone broth, coconut milk, salt, pepper and diced sweet potato. Stir to combine.
  6. Lock the lid onto the instant pot and set to 13 minutes on high.
  7. After the soup is done, allow the pressure to release naturally.
  8. Remove the lid and add in the kale and parsley and allow to wilt in the hot soup.
  9. Serve topped with bacon and extra parsley.


If not using an instant pot, follow all of the instructions exactly the same, using a large dutch oven or pot to sauté the initial ingredients. Then, double the cook time of the soup on the stove, or wait until potatoes are softened.

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That’s all there is to it! This soup is the perfect comfort food for a cool evening, and stores well in the fridge for a few days. My husband took it to work as lunch for a couple of days in a row and absolutely loved it!

I hope you enjoy!

Paleo Zuppa Toscana In The Instant Pot (Whole 30 & AIP)

Asian Chicken Poppers (Paleo, Whole 30, AIP)


Back in the day when I had a terrible meat aversion (I wasn’t a vegetarian, I was a french fry-itarian) the only way I would eat meat is if it was in chicken nugget or hibachi chicken form. Seriously, I can count the number of times in my life that I had beef before I was 23 on one hand. It was chicken or nothing, and the preparation was not open to discussion. Needless to say, I frequented Benihana and Wendy’s quite a bit in my day. When I eventually discovered that my meat aversion was a result of poor digestion, and I finally targeted my gut health, it opened a whole new world of healthy fats, and properly raised meats that I could now tolerate. But I still crave some good asian chicken or a nugget every now and then. Who wouldn’t, right? So here’s my solution… Asian Chicken Poppers!

The two variations on this recipe, Sweet Potato Chicken and Bacon Ranch Chicken (also similar to Zucchini Chicken Poppers) influenced my decision to give these a go, along with the fact that I could never find a version of these in the real world that wasn’t full of junky ingredients to save my life. 

Here’s look into some of the ingredients that could usually be found in a similar dish that you’d get from a frozen box or a restaurant but are not in these poppers

Soy sauce (wheat and soy), MSG, soy and corn fed mechanically separated chicken, natural and artificial flavors, corn starch, the list goes on…

So you can see why I had to make these, right? TBH, they’re my favorite chicken nugget yet!

 Asian Chicken Poppers (Paleo, Whole 30, AIP)


Why I Love The Asian Chicken Poppers

They’re full of veggies

Because adding in secret veggies is one of my favorite things to do! Plus, it helps make these an even more well rounded dish.

They’re flavor packed

Coconut aminos, garlic, ginger, red and green onion, and a yummy sauce? Yes, please! These are not just another boring healthy food. 

No MSG, soy, wheat, or weirdness 

These nuggets are made with 100% real food, high quality ingredients that helps make them compliant with a paleo, AIP, and whole 30 diet. No fillers, allergens or werido ingredients in here!

Asian Chicken Poppers (Paleo, Whole 30, AIP)

Let’s Talk Ingredients (and what you can and cannot sub)…

Ground Chicken

I have little issues finding pre-ground chicken in my area, however, you can also use a food processor to grind chicken on your own, or even just a knife! 

Don’t want to use chicken? Turkey or pork works just the same!

The one thing I will say is to be mindful of the quality of the poultry you’re using. Conventional chicken is full of soy, corn, and it highly inflammatory. Make sure you’re buying from a local, pasture raised source when possible. 

Shredded Carrots

You can buy shredded carrots from the store, or you can easily shred them at home with a food processor. Though I haven’t tested it, you can also try to sub sweet potato, though the flavor will be sweeter. 

Red & Green Onion

The red and green onion really help gives these poppers tons of flavor! I wouldn’t be quick to sub them out, and would lean on another recipe if you’re low-FODMAP. 

Coconut Aminos 

Coconut aminos is essentially a soy free soy sauce substitute. It adds tons of flavor to these poppers and is the base to the dipping sauce. It’s sold at most stores these days, and you can also get it on Thrive Market. 

Coconut Flour

Coconut flour helps bind these, make them crispy, and absorbs some of the moisture that the veggies release. 

Asian Chicken Poppers (Paleo, Whole 30, AIP)

Asian Chicken Poppers (Paleo, Whole 30, AIP)


  • 1 lb ground chicken (uncooked)
  • 1 cup grated carrots
  • 1/4 medium red onion, chopped finely
  • 2 springs green onion, chopped (plus more for garnish)
  • 2 tbsp coconut oil
  • 2 tbsp coconut flour
  • 1/2 tsp ginger powder
  • 2 tsp garlic powder
  • 1 tsp sea salt
  • 1/2 tsp black pepper (omit for AIP)
  • 2 tbsp coconut aminos
  • FOR THE SAUCE - Optional
  • 2 tbsp avocado oil
  • 3 tbsp coconut aminos
  • 1 tsp honey (omit for Whole 30)
  • Juice of 1/4 lime
  • 1/2 tsp ginger powder


  1. Preheat the oven to 400 F and lightly grease a lined baking sheet with coconut oil
  2. Using a large mixing bowl, combine the ground chicken (or turkey), carrots, red onion, and green onion and mix well
  3. Next, add in the coconut oil, coconut flour, ginger, garlic, sea salt, black pepper (if using) and coconut aminos. Mix well to thoroughly combine.
  4. Roll the mixture into small, slightly flattened poppers about one inch in diameter (you'll have about 20-25 poppers) and place them on the cooking sheet
  5. Place in the oven for 25-28 minutes, flipping half way through
  6. Crisp further in a pan or place under the broiler if desired for 1-2 minutes to crisp further
  7. Remove from the oven when thoroughly cooked through. Serve with sauce if desired and top with extra green onion.
  8. FOR THE SAUCE - Optional
  9. Add the avocado oil, coconut aminos, honey, lime juice, and ginger powder to a small bowl and whisk
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Asian Chicken Poppers (Paleo, Whole 30, AIP)

Easy AIP Lunch Ideas On The Go

Starting the autoimmune protocol can daunting in a lot of different respects. “What do I do when I eat out?”, “What do I have for breakfast?”, “What do I have for lunch?”, “What do I bring to work/school?”. Though I’m always learning and evolving, I feel like I’ve become more of a lunchbox aficionado and have what I bring for lunch to work down with lots of easy, stress-free, AIP lunch Ideas!

One of the keys to my success while healing my Hashimoto’s and following an AIP diet has been cutting down on stress. One of the easiest ways to do that has just been planning ahead. Though it may sound stressful to have to think ahead, it’s far more stressful in the long run to waste time and money on food that makes me stick. Yes, it takes time to get into the habit, and though it may seems easier to just hit up a drive thru, it’s just not worth it… the money, the gas, or the stomach ache. Packing my lunch ahead of time and preparing my meals for the week ahead of time has been a game changer on my AIP journey.

But, before we get to my favs, it’s important to have some staples on hand to actually accommodate an AIP (autoimmune protocol) lunch on the go. Here’s what I recommend:

Here are some my favorite AIP lunch ideas!

The Low Maintenance Option

Easy AIP Lunch Ideas

You’ll find me eating this meal weekly… typically on a Friday when I’m down to just whatever I have in my pantry! Plantain chips, half an avocado, and wild planet tuna with red onions.

The Tasty Salad


A bed of italian kale topped with sliced apples, proscuitto, and drizzled with a bit of olive oil and lemon juice. 

The No-Cook Hero

Perfect for travel, those times when you have no access to a fridge or can’t carry an insulated lunch box, or you’re just over cooking for the week (I get it). A bison epic bar, avocado, baby carrots, and plantain chips are what’s in order. 

The Left-overs 

Honestly, this what you’ll find me eating most days. I firmly believe that we don’t have to make lunch complicated or prepare something separate to stress us out further. For this option, I threw together some grass-fed meat balls, sweet potato roasted in bacon fat, and oven roasted cabbage.

Though it may indeed take the effort of forethought to prepare these lunches, it’s so worth it in the long run to be less stressed out over food! For more ideas on how to make AIP less stressful and prepping food ahead easier, check out the free AIP Meal Prep guide that I put together to help do just that! 

Easy AIP Lunch Ideas on the go

Note: also pictured here are my Anti-inflammatory Coconut Turmeric Bites.

For even more AIP lunch ideas as well as dinner, breakfasts, and snacks that are all targeted towards healing the gut, be sure to check out my e-book, the 30 Day Gut Healing Diet Plan & Guide that also includes…

  • 30 days of paleo and AIP meal plans targeted towards healing the gut
  • Shopping lists and prep guides to help you prep meals fast
  • Over 20 AIP/ Paleo recipes with GAPS and low FODMAP modifications
  • Tons of information about healing your gut beyond just food alone 

Get your copy, here!

What do you usually bring to work/school for lunch?

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Breakfast Sausage Chicken Poppers (Paleo, Whole 30, AIP)


Who doesn’t love breakfast sausage? It’s the perfect way to round out any breakfast and actually make it satiating! When I stopped eating carb bombs like big bowls of sugary cereal, bagel smothered in cream cheese, and syrup covered waffles, I turned to eggs and breakfast sausage. I love a crispy, delicious breakfast sausage! However, by the time I got to wanting to enjoy breakfast sausage, it was too little too late. Most conventional sausages are made with nightshade spices, unwanted fillers, or just aren’t the best quality. That’s why I created these Breakfast Sausage Sweet Potato Chicken Poppers have all of flavor and none of the unwanted junk!

Not only are these breakfast sausage patties filled with good ingredients, but they’re egg free and perfect for making ahead. Can I get an amen? Egg free breakfasts aren’t easy, and make ahead breakfasts that are junk free are even harder! Typically, most make ahead breakfasts are super grain heavy, or just aren’t that satiating. I’m sick of make ahead bags of smoothies in my freezer! Give my something with some substance that I don’t have to prep every single morning.

These sausage patties aren’t your average breakfast. In just one little popper, you get sweet potato, spinach, apple, bacon, and flavorful herbs! So good and full of flavor, you don’t even need a maple syrup-y sauce. 


What You’ll Need To Make The Breakfast Sausage Poppers 


Ground Chicken (or Turkey)

Using a good quality ground chicken like pastured chicken is typically how I make these poppers, but turkey works just as well too! Use what you have on hand or whichever flavor you prefer. 

Shredded Sweet Potato

Shredded sweet potato is the main base of these poppers as they’re based off of my popular Sweet Potato Chicken Popper recipe. I use a grater to shred the sweet potato, however, you can also use a food processor or even buy riced sweet potato from the store! I like the shredded texture best, but both methods work. You can also sub carrots if you 


The bacon helps add flavor and more of a breakfast feel to these sausage poppers! The bacon is optional, but I recommend it!


Spinach helps add some more nutrients to these guys with a flavor that isn’t overpowering, and a texture that isn’t harsh. If you want to sub another green like kale or arugula, just know that it will change the flavor and the texture. I think spinach works best! 


Apple in sausage is such an awesome flavor! If you don’t do apple for any reason, you can easily sub more sweet potato instead of apple. As for what kind of apples, granny smith and pink lady work best, but you can experiment with others. 

Coconut flour and oil  

Coconut flour and oil help bind these together, and make them crispier. If you don’t do coconut, you can sub other flours like cassava or almond flour if you tolerate it, but I think coconut flour produces the best flavor, especially if you use this brand


Now! Let’s sit down with a nice hot cup of coffee or a green smoothie and get to enjoying some fresh, flavorful breakfast sausage… 

 Breakfast Sausage Sweet Potato Chicken Poppers (Paleo, Whole 30, AIP)

Breakfast Sausage Sweet Potato Chicken Poppers (Paleo, Whole 30, AIP)


  • 1 lb ground chicken (or turkey)
  • 1 cup shredded sweet potato
  • 1/2 cup spinach, finely chopped
  • 1/2 cup apple, finely diced
  • 2-3 slices of bacon, finely diced
  • 2 tbsp coconut oil
  • 2 tbsp coconut flour
  • 1 tsp ground sage
  • 1/2 tsp sea salt
  • 1 tsp rosemary


  1. Preheat the oven to 400 F and line a baking sheet with parchment paper
  2. Take the raw sweet potato and squeeze it with a paper towel or cheese cloth to remove any excess liquid
  3. Using a large mixing bowl, combine the chicken, sweet potato, spinach, apple and bacon and mix to thoroughly combine
  4. Add the coconut flour, coconut oil, and seasoning, and combine
  5. Begin rolling the mixture into small poppers about one inch in diameter (you'll have about 20-25 poppers) and slightly flatten each of them with the palm of your hand. Place them on the baking sheet
  6. Bake in the oven for 25-28 minutes, flipping half way through
  7. Crisp further in a pan or place under the broiler if desired for 1-2 minutes to crisp further
  8. Remove from the oven when thoroughly cooked through
  9. Allow to cool and serve immediately, or store in the fridge or freezer as a make ahead breakfast




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How easy is that? You’re just 30 minutes or so away from having breakfast prepped for the week. I would still pair these poppers with a breakfast salad or some roasted veggies if you’re trying to round out the meal, but these poppers on their own do a ton of the heavy lifting for a complete breakfast.  

Happy back to school, and enjoy! Don’t forget to snag my free Paleo Back To School Meal Plan for more fun ideas like this one!

Breakfast Sausage Chicken Poppers (Paleo, Whole 30, AIP)

Paleo Sweet Potato Bacon Breakfast Bars (Egg Free & AIP)

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Egg free and grain free breakfasts are hard! Even before I was an avid egg lover (before I realized my egg white intolerance) I was a cereal and bagel junkie. Oatmeal, cold cereal, or a crispy bagel smothered in cream cheese was where my heart was at for breakfast for years. And I’m not alone in that… cold cereal with milk is one of the most common breakfasts! We seem to be stuck in this mindset that breakfast can’t be normal food and has to fit a certain mold.

Ever since going paleo & AIP I’ve come to embrace that breakfast can be anything! However, sometimes you just really want something more traditionally breakfast-y… especially when you’re just transitioning to this lifestyle which is why I made these Paleo Sweet Potato Bacon Bars! They’re egg free, AIP, full of gut loving ingredients, and perfect for a breakfast on the go.

I’m super excited to present these Paleo Sweet Potato Bacon Bars as the very first recipe of my 2017 Back To School Recipe Series! For the next few weeks, I’ll be sharing back to school friendly breakfasts, lunches, and snacks that are paleo, AIP, packed with real food and great for both adults and kids. Getting real food on the table with a busy schedule isn’t easy, but these recipes will be here to help make it easier!

The Ingredients You’ll Need For The Sweet Potato Bacon Bars

Sweet Potato

The base for these bars! I used orange sweet potato and that’s all I’ve tested it with, but feel free to try out other varieties. I can’t guarantee it will yield the exact same result, but don’t let that stop you from trying.

Coconut Flour

Coconut flour is important in recipes that have veggies like this because it helps absorb the moisture let off by the sweet potato. I have not tested this recipe with any other flours and can’t make any recommendations for what else may work.  

Tapioca Starch

Tapioca helps the texture of these bars, and helps to bind it together. You can indeed sub arrowroot in the bars, but I wouldn’t sub it out altogether.

Collagen Peptides

I don’t know about you, but I really need some protein at breakfast to keep me satiated! That’s why I added in collagen peptides to these bars for a nice little gut loving boost of protein.

Gelatin Powder (or 1 egg if tolerated)

Yes, different than collagen! The gelatin acts as an egg replacement in the recipe, and can easily be swapped out with an egg if tolerated. I use this brand, but you can also use Great Lakes.


The bacon is essentially a garnish here to add some more savory flavor to the bars. Is it optional? Yes! But it really enhances the flavor!

Sweet Potato Bacon Bars


  • 1 cup sweet potato, baked and mashed
  • 3/4 cup coconut flour
  • 1/4 cup tapioca starch
  • 4 tbsp collagen peptides
  • 3 tbsp coconut oil + 1 tsp for greasing the pan
  • 1/4 tsp baking soda
  • 1 tsp sea salt
  • 1 tsp cinnamon
  • 3 pieces of cooked bacon, chopped cooked - Optional
  • FOR THE GELATIN EGG (sub 1 regular egg if tolerated)
  • 1 tbsp gelatin
  • 1/3 cup water


  1. Preheat the oven to 350 F and line a baking dish (I used an 8x6" dish) with parchment paper lightly greased with 1 tsp of coconut oil
  2. Add the coconut flour, sweet potato, tapioca starch, and collagen into a mixing bowl and stir to evenly combine
  3. Next, add the coconut oil, baking soda, cinnamon, salt, and mix
  4. For the gelatin egg (sub 1 regular egg if tolerated) add the water to a small sauce pot and slowly pour over the gelatin. You don't want any clumps, so lightly mix if needed. Allow the mixture to rest and bloom over 2-3 minutes.
  5. Place the pot on the stove and turn in on low heat. Slowly melt the the gelatin (this will take just a few minutes) and remove from heat.
  6. Once removed from the stove, vigorously whisk the gelatin egg until it becomes frothy.
  7. Add the gelatin egg to the mixture immediately and mix to combine.
  8. Pour the dough (it will be fairly dry) into the pan and evenly flatten with the back of a spoon.
  9. Bake in the oven for 30 minutes
  10. Remove the bars from the oven and allow to cool for 10-15 minutes
  11. Slice evenly into squares (you should have 9 bars) and top with chopped bacon
  12. Serve immediately or store in the fridge for 2-3 days and reheat under the broiler in the oven.
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Veggies, healthy fats, and collagen? Winner! Take that sugary cereal!

These bars are great to serve for breakfast for the whole family, or to prep a couple of days out ahead and store in the fridge. For getting in some more veggies, I recommend pairing these bars with a nice big green smoothie or a breakfast salad.

I hope you enjoy these tasty bars! Be sure to tag me on Instagram if you try them. I love seeing your pictures!

Easy Poké Bowl (Paleo, Whole 30, AIP)

I don’t know what happened and when, but Poké is super hot all of sudden. Remember when frozen yogurt was widely popular? Poke is basically following in it’s footsteps right now in the US. Tons of chains are popping up with custom bowls, options to customize, and fun options like sushi burritos. And you know what? I dig it. I totally, and completely dig it. Sushi and sashimi has always been my go to when I eat out because it’s easier to avoid cooking oils like canola oil, and seasonings like sneaky nightshades. However, both sushi and poke can still come with cross contamination risks for things like sesame oil, and soy. Since I’m loving poke so much, I decided to make my own Easy Poké Bowl at home that’s paleo, whole 30 and AIP friendly. 

Why I Love This Easy Poke Bowl…


1.It’s grain free, gluten free, and soy free

The most prohibitive part of sushi and poke bowls from a restaurant are the rice, what the rice is coated in (most likely sesame oil, and sometimes a vinegar with wheat) and cross contamination with the wheat and soy from soy sauce. Often, I get away with eating at sushi restaurants unscathed but I’ve definitely been burned a few times. 

Making this at home ensures that it’s grain free, gluten free, and soy free which makes it free of the major allergens and compliant with paleo, whole 30, and AIP protocols. 


2. It’s packed with veggies, protein, and healthy fat

Like I tell all of my clients, the best way to balance your meals, your blood sugar and to ensure that you’re meals are going to be satiating is to included vegetables, protein, and healthy fat at every meal! This bowl has all of that, helping make it a complete, nutrient dense, and filling meal. 

So, what are the key ingredients and the macro nutrients that they make up?

  • Veggies/ healthy carbs – Cauliflower rice, cucumbers, carrots, and red onions 
  • Protein – Tuna sashimi (or other fish like salmon sashimi or smoked salmon)
  • Healthy fat- Avocado, and coconut oil in the cauliflower rice


3. It’s customizable.

My favorite thing about poke bowls is that the exact ingredients are pretty open to interpretation. Just like a taco bowl, or a smoothie bowl, there are a ton of ways you can customize your bowl to fit your tastes. This particular bowl is just one way to do it, and is filled with easy to prepare ingredients. 

Here are just some swaps you can make to customize your bowl…

  • Swap tuna sashimi for salmon sashimi, or even smoked salmon for more accessibility and cost effectiveness
  • Swap cauliflower rice for real rice if you’ve reintroduced it
  • Swap garnish like green onion for cilantro 

Easy Poké Bowl (Paleo, Whole 30, AIP)

Serving Size: 2 bowls


  • 7-8 oz Sashimi grade tuna, diced
  • 3 cups cauliflower rice
  • 1/2 red onion, diced
  • 1/2 cup shredded carrots
  • 1 medium cucumber, sliced
  • 1/2 avocado, sliced
  • 2 sprigs green onion, chopped
  • 1 tbsp coconut oil
  • 1 tsp sea salt
  • 1-2 tbsp coconut aminos


  1. Place the coconut oil in a pan and heat over medium/low heat
  2. Add the cauliflower rice and top with sea salt and 1-2 tsp of coconut aminos
  3. Cook for 4-5 minutes or until the cauliflower softens
  4. Allow the cauliflower cool and divide between two bowls
  5. Begin to top the bowls with the remainder of the ingredients, dived up evenly between the two bowls
  6. Add the coconut aminos on top and serve with chop sticks
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These poke bowls are perfect for date night for two, scaling up for a fun dinner party, or scaling back for a dinner for one! They’re a great fresh dish for summer, and super on trend 😉