Mind & Bowl: Joey’s Guide To Mindful Eating and Her Poke Bowl Recipe

Joey Hulin’s latest book, Mind & Bowl, has just been published. Joey is a retreat leader and consultant, meditation teacher and writer, as well as being a friend of FruutBox. Part guide to mindful eating and cooking, and part recipe book for nutritious, colourful and delicious one-bowl dishes, Mind & Bowl invites readers to see eating and cooking as a tool for self-care, creativity, and an intimate relationship with the earth.

joey hulin leading a horizon inspired wellness retreat

Ahead of her book’s publication date, we caught up with Joey to ask her a bit more about mindfulness and food for people with busy lives, and to get her epic poke bowl recipe.

mind and bowl

Joey, you’re quick to share that you haven’t always practiced mindfulness and that you’ve lived and live the same busy life as so many of us. For people who think their mind is too busy to develop a mindfulness practice, how would you describe it and its benefits?

This is such an important questions and something I dedicate a whole section to in the book. A Mindfulness (or meditation) practice isn't about achieving an absence of thoughts or living a perfect life filled with rainbows and butterflies, nor does it - unfortunately - eliminate our problems and challenges. Instead, it makes us 'aware', and from the seat of awareness we empower ourselves with choice. What a deliberate and intentional mindfulness practice can help us do is become self aware, self regulated and present in our experiences - blissful or challenging When we are aware of our feelings, thoughts or habits, rather than being completely consumed by them, we can make loving choices for ourselves, others and the planet. The benefits, for me, are a sense of clarity and calm, whilst also empowering myself with accountability and responsibility.

As a mindful practice can and should encompass every aspect of our daily lives, it makes total sense for food and eating to be included. Is this something that’s often overlooked, though? If so, why?

For me it comes down to the meaning and connection that lost due to busyness. I read a quote recently which highlighted that food has only just become a prominent area of interest for scientific study, in regards to general health and wellbeing. This is bonkers to me. What you feed any living thing undeniably has an impact on it's ability to thrive. This archaic attitude towards food, paired with the crazy fast-paced, convenience seeking Western world in which we live, has resulted in our relationship to food being simply a commodity. Convenience food is not only deficient in nutrients but also in reliability, story and meaningful connection. We eat, and sometimes even buy, food everyday - yet we rarely pause to consider where the food has come from, how it was grown, what benefit or harm it has for our body and the planet. The 'busy world' has resulted in the loss of cultural eating rituals like eating at a table together as a family or the simple act of 'saying grace' - pause before consuming a meal to practice gratitude. Being busy, busy, busy has a lot of answer for I think. Something for which Mindfulness is a salve.

You share a “Mindful Eating 101” in Mind & Bowl. What would your top three tips for getting started be?

Pause - Consciously choose - Savour and enjoy! Pause before your morning coffee, for example, and use that as your cue to anchoring into the present moment. Consciously choose what you consume; see it as a intimate relationship with the planet. Savour - When we eat in a rush with one eye on a screen, or in a state of automatic pilot, rushed or consumed by emotion, we don't really taste the food we are eating. Slow it all down and savour every bite.

There is a lot of advice wrapped up between those green covers. If you could ask our readers to take away just one piece, what would it be?

Start where you are, do what you can and have some fun with it. Mindful Eating is not about being perfect, labelling food as right or wrong or putting yourself in a box. It is about awareness and conscious action. Eating and cooking can be a tool for self-care, self-awareness and for creativity. As the saying goes 'cooking is love made visible'.

What is it that you love about “bowl food”?

Literally everything! Bowl food tends to be well a balanced, hearty, filling meal. Bowl food recipes are easily adaptable, offering the opportunity for us to use up whatever you have in the cupboards or switch ingredients around to accommodate different dietary needs. Bowl food dishes, especially buddha bowls and smoothies bowls, tend to be an act of creativity to assemble and an utter treat for the eyes before consuming. They tend to be quick and easy to make therefore absolutely anyone could create them - even kids. I honestly could not love them more!

Do you have any really special memories from your retreats associated with any of these recipes?

Retreats have been the bedrock of what I offer for the last 6 years or so, and food is such an important part of these experiences. I have the pleasure of working alongside some extremely talented chefs in Cornwall now, but in the early days I cooked as well as hosted. I'd always get asked to write down and share the recipes but it was something I just never got around to until one New Years Eve Retreat when I promised retreat guests that I would. A few months later I self-published 'The Little Book of Mindful Eating', which formed the basic outline of what is now Mind & Bowl. I can remember exactly where I was, and who was there, when I made that promise. There is no WAY I would have believed you back then if you'd said it would one day be published.

poke bowl from mind and bowl by joey hulin photography John Hersey

Joey's Poke Bowl Recipe

Serves 2


Satay Sauce

  • 2 tbsp dark soy sauce
  • 1 tbsp hot water
  • 2 tbsp peanut butter
  • 2 tbsp sweet chilli sauce
  • 1 garlic clove, finely chopped
  • Juice of 1/2 lime


  1. Cook the rice according to packet instructions, then set aside to cool.
  2. Mix all the sauce ingredients together in a bowl.  Taste and adjust to suit your preference, and then set to one side.
  3. Heat the oil in a frying pan and fry the cubed chunks of tofu for 10 minutes, turning and stirring to ensure all sides turn brown and crispy.
  4. Divide the cooked rice between two bowls.  Arrange the sliced avocado, grated carrot, edamame beans, sliced radish, wakame, mango and pickled ginger decoratively around each bowl, then add the cooked tofu.
  5. Sprinkle sesame seeds and drizzle the satay dressing over both bowls.


Click on any of the recipe items that we stock to add them to your next FruutBox order, and to see the rest of Joey's recipes you can order your copy of Mind & Bowl from bookshop.org by clicking here.