HAWAIIAN POKE BOWLS

Poke bowl

Poke means “to slice or cut” in Hawaiian and refers to chunks of raw, marinated fish — usually tuna — which is then tossed over rice and topped with vegetables and umami-packed sauces. It’s pronounced “Poh-keh” and is a very nutritious way of eating!

A real treat when you are into Sashimi, but if not, you can substitute with cooked prawns, or marinated tofu!

The simple rule of thumb is that you always need:

A BASE: Rice, Quinoa, Couscous, Noodles…

A PROTEIN: Salmon, Tuna, Prawns, Tofu…

A VEG & FRUIT: Radish, Edumame, Plum Tomatoes, Cucumber, Avocado, Peas, Carrots, Mango, Pineapple…

A TOPPING: Onions, Dried Onions, Nuts & Seeds, Sesame Seeds (white or black), Chives, Spring Onions…

A SAUCE MIX: As this one below!

 

SAUCE MIX(for all Poke Bowls below):

  • 1 TBsp Soya Sauce
  • ½ tsp Rice Wine Vinegar
  • ½ TBsp Fresh Lemon Juice

SALMON SASHIMI & WILD RICE

  • 1 Cup Rice (cooked)
  • 1/3 Cup Raw Salmon (cubed)
  • ¼ Avo (cubed/fanned)
  • ¼ Cup Steamed Edamame Beans
  • ¼ Cup Mango (cubed)

METHOD:

  • Marinate Salmon in :
  • 1 tsp Soya sauce
  • 1 tsp Sesame oil
  • ½ tsp Sesame seeds

Marinate in for 15 minutes

ASSEMBLE:

  • Place base (rice) and arrange all the other ingredients in a pizza slice look alike around the bowl.
  • Drizzle with “Sauce Mix” above, garnish with chives and lettuce and serve!

 

 

SAUTEED PRAWNS ON GLASS NOODLES

  • 80g Glass Noodles
  • 1/3 Cup Prawns
  • ¼ Cup Purple Cabbage (shredded)
  • ¼ Cup Cherry Tomatoes (halved)
  • 2 TBsp Cucumber (sliced)
  • ½ TBsp Sesame Oil

METHOD:

  • Pour boiling water over the noodles, cover 10-15 min, then drain.

 

  • 1tsp Soya Sauce
  • 1 TBsp Rice Vinegar
  • ½ tsp Garlic (minced)
  • ½ tsp Sesame Seeds

Pour over prawns and marinate for 5 min…

  • Heat sesame oil over medium high heat, cook prawns 4-5 min till pink!

ASSEMBLE:

  • Place your base (noodles)
  • Arrange other ingredients in a pizza slice fashion around the bowl.
  • Drizzle with “Sauce Mix”, garnish and serve!

 

 

Tofu Poke

MARINATED TOFU & QUINOA

  • 1 Cup Quinoa (cooked)
  • 1/3 Block Firm Tofu (drained/cubed)
  • ¼ Avo (cubed/fanned)
  • ¼ Cup Carrots (shredded)
  • 2 TBsp Corn
  • 2 Tbsp Cucumber (sliced/diced)

METHOD:

  • 1tsp Soya Sauce
  • 1 tsp Sesame Oil
  • ½ tsp Garlic
  • ½ tsp Sesame Seeds
  • ½ tsp Red Pepper Flakes

Coat Tofu & leave for 5-10 min.

ASSEMBLE:

  • Arrange in pizza slice fashion in a bowl
  • Drizzle with “Sauce mix” & sesame seeds & serve!

 

 

 

 

 

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