Poke Bowls
KarenPOKE BOWLS
Pronounced "poh-keh"
Traditionally the word "poke" is a Hawaiian word relating to a style of cutting fish. However, not all Poke Bowls have to contain fish. The ingredients were introduced when Japanese fisherman emigrated to Hawaii and were based on fish or tofu marinated in soy.
It is a fast healthy option that is a great alternative to other takeaway or fast foods. There are carbs, protein and fibre from the rice, fish and vegetables and salad ingredients.
This a trend that has emerged in the food industry over the past couple of years and is basically deconstructed sushi. There are takeaway outlets dedicated to this style of food and many restaurants include a Poke Bowl option on their menu.
As minimal cooking is involved at serving time, it is a matter of preparing the ingredients beforehand such as your pickles. If you cook a lot of Asian style food you may find you already have many of the ingredients in your pantry. It is also a great way to use produce fresh from your garden, and in particular, leafy greens of any kind will work well.
Ingredients
Main ingredients can include:
Rice
Leafy greens eg. kale, lettuce, rocket, watercress
Sushi grade fish eg. tuna, trevally, salmon
Shellfish or prawns
Tofu
Sauces:
Soy sauce
Rice wine vinegar (mirren)
Sesame oil
Mayonnaise
Citrus juice eg. lime, lemon
Sweet chilli sauce
Extras:
Chilli, fresh or flakes
Nuts
Beans, edamame,
Nori sheets, cut into bits or ribbons
Pickled food:
Kimchi
Radishes
Cucumber
Onions
Vege:
Tomatoes
Avocado
Carrots
Sprouts eg. mung, lentil, alfalfa
Onions eg, red, spring
Corn kernels
Cabbage
Beetroot, grated
Radish
Fresh Herbs:
Coriander
Basil
Sorrel
Chives
Pesto
These are just suggestions and of course the options are unlimited.
My Favourite Recipe
Tuna, raw & thinly sliced or cooked prawns
Stir-fry sprouts
Spring onions
Avocado
Kale, sliced as ribbons
Carrot sticks
Cucumber pickles
Macadamia nuts
Mango pieces, if using prawns
Dressing:
Avocado or walnut oil
Soy sauce
Lime juice
Fresh chilli, chopped
Coriander, chopped
Place all the ingredients in separate piles in your bowl.
Mix the dressing ingredients together in a jar by shaking and drizzle over bowl contents.
Finish with a little aioli or Japanese mayo.
Enjoy!!
EXPERIMENT
This concept of serving food has been taken a little further in our house as we enjoy eating from bowls. Instead of having a mixed salad it allows preparation of different ingredients that are then placed in the bowl.
The diner has the option to eat the components separately or mix them all up for a different taste sensation.
Its a great way of using left-overs from the bbq or a roast by adding salad ingredients, pickles, nuts and sauces.
Everyone gets to make their own to suit their taste. A little like making their own burger or wrap but the ingredients are only limited to the size of your bowl.
Leafy Greens
Kale Greens
