OK poke! 3 simple and tasty poke bowl recipes
Calling all foodies and Instagram food-photo snappers! By now, we’re sure you’ve heard about the cuisine craze that is poke. Pronounced poh-kay, this little bowl of wholesomeness is everything nourishing, tasty, sophisticated yet so easy to make, all wrapped into one. Poke is of Hawaiian descent and traditionally involves raw fish assembled atop various other goodies like brown rice, cubed pineapple, toasted seaweed and some delicious sweet soy or ponzu sauce.
Poke has taken the culinary world by storm because it is high in lean protein from the fish but also contains fibre from the beans, vegetables and whole grains used to beef it up. Talk about convenient – a poke bowl can be made in no time at all and can contain all, if not more, of the five food groups in one meal.
While traditional is still tasty, we’ve rustled up three easy-peasy poke bowls that are a delight to look at and that the kids will love.
The Not-So-Sushi Poke Bowl
This bowl packs a mean protein punch between the salmon and the edamame, not to mention supercharge of calcium, iron, B and E vitamins that the avocado and carrots bring to the table. If you’re a vegan and want to opt out of the salmon, which is extremely high in Omega 3s, substitute it for sweet potato and enjoy!
2/3 cup short grain brown rice
1 medium cucumber, cut into thin slices
1 avocado, pitted and cut into thin slices
1/2 cup shelled edamame
1/2 cup thinly shredded carrot
1 1/2 tablespoons pickled ginger
85g smoked salmon, cut into small pieces
1 tablespoon sesame seeds
1 sheet nori, cut into thin strips
1 teaspoon wasabi paste
1/4 cup rice vinegar
2 tablespoons soy sauce (or tamari for gluten-free)
Cook the brown rice until firm, not chewy. Once cooked, remove from heat and allow to completely cool.
In a large bowl, combine the rice with the cucumber, avocado, edamame, shredded carrot, pickled ginger, smoked salmon and sesame seeds.
In a small bowl, whisk together the wasabi, rice vinegar and soy sauce – this is the dressing that makes poke magic!
Just before serving, toss the salad with the dressing and top with the strips of nori.
Komo i ka! Which means ‘enjoy’ in Hawaiian.
Cheap as Tuna Poke Bowl
It’s pre-payday and you’re running low on cash and fresh ingredients. This tuna poke bowl will give you all the nutrients with none of the expense. It even looks fancy too! Canned tuna is tossed with an orange-ginger dressing, creamy avocado and served with rice and vegetables. It’s a simple yet satisfying budget recipe that makes for a great lunch. Tuna is cheap, versatile and quick to throw into any bowl. Although it can be a little ‘fishy’ tasting, the poke dressing in this recipe balances out the flavours perfectly. This dish is also best served cold and can be made in bulk and used over a few days.
2 teaspoons low-sodium soy sauce (or tamari, if gluten-free)
1 teaspoon sesame oil
2 tablespoons orange juice
2.5cm piece of ginger, peeled and grated or minced
2 cans tuna in brine, drained
Small handful of fresh coriander, chopped
1 spring onion, finely chopped
1 cup cooked rice or other grain, cooled
1/4 medium avocado, cubed
4 cherry tomatoes, quartered
1 tablespoon sesame seeds
Place the soy sauce, sesame oil, orange juice and ginger in a jar. Secure the lid and shake well until the dressing is emulsified (or whisk together in a small bowl).
Empty the drained tuna into a small bowl and pour the dressing over top. Add in the spring onions and coriander then toss to coat well. Divide the rice between two bowls and top with the dressed tuna, avocado, tomatoes and sesame seeds.
If that took five minutes, it would be a minute too long! Lunch (for days), sorted.
Aloha Hawaii Poke Bowl
It’s fresh, vibrant and flipping delicious. What’s a Hawaiian dish without the king of the ocean – Ahi tuna? The trick with this bowl is for it to scream ‘colour’, so throw in every scrumptious, nutritious, colourful vegetable and fruit you can, and max out the nutrient value. There are just oh so many possibilities when it comes to poke and this is the Hawaiian one that sets the bar really high.
FOR THE DRESSING + TUNA
1/2 cup hot chilli sesame oil or toasted sesame oil*
1/4 cup low-sodium soy sauce (or tamari for gluten-free)
2 tablespoons pineapple juice
2 tablespoons rice vinegar
1-2 teaspoons chilli garlic sauce
2 teaspoons fresh ginger grated
Juice + zest of 1 lime
1 tablespoon black or white sesame seeds lightly toasted
1 kg sashimi grade Ahi tuna cubed into 2cm pieces
FOR THE POKE BOWLS
3 cups steamed white jasmine rice – you can use brown rice or quinoa too!
1 cup fresh pineapple cut into chunks
1 cup fresh mango cut into chunks
1 cup shredded purple cabbage
1 cup sliced cucumber
1/2 cup shredded carrot
1/2 cup steamed edamame
4 green onions chopped
1-2 avocados sliced
1-2 red Fresno chillies sliced
DRESSING + TUNA
In a large bowl, combine all the ingredients except the tuna. Whisk the dressing well to combine and then add the tuna and toss well. The tuna can sit in the dressing for a half a day or so, but if you leave it any longer the acid in the citrus will begin to slowly cook the fish. Keep the fish cold at all times.
Add rice to each bowl and top each bowl with desired toppings. Finish with a sprinkle of Furikake, fresh coriander, wonton crisps and a squeeze of lime juice. If desired drizzle the bowls with any remaining dressing. Munch away!
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