You couldn’t escape the resounding success of the “poke bowl”, which in just a few years have become a real wellness recipe. As I am a food addict and, for me, eating should always remain a pleasure, I try to combine healthy cooking and tasting pleasure. I do have to say, the Poke Bowl sure won me over!
A dish straight from Hawaii
Now a staple of “healthy” cooking, the poke bowl (traditionally pronounced “Pokai”) originally came from Hawaii and could be translated as “diced fish salad”. A traditional dish made from ingredients grown on the island, it has become a real phenomenon throughout the world; the United States were the first country the dish conquered. But it is not the only one. In Japan, Poke Bowl restaurants are growing like mushrooms; this tasty and fresh exotic dish could almost dethrone traditional sushi, a testimony to its success! It usually consists of diced raw bluefin tuna marinated in soy sauce, slices of avocado, seaweed, cashew nuts or macadamia, sliced onions, pieces of fresh mangoes, all topped with ginger and served on a rice base. Needless to say, it is plated in a bowl (perfect for reducing portions, you’ve been warned)! Finally, it’s pretty to look at; it could almost parade on the catwalks of the hottest recipes! Like the Buddha bowl, the food is arranged next to each other. This technique makes it possible to create a pretty, colourful bowl, as attractive as a bowl can be.
Balance in the bowl
The Poke Bowl isn’t just pretty. Although it takes care of its appearance, it also is nutritionally rich and truly is a gold mine of good nutrients. It represents a wholly balanced intake of protein, carbohydrates and fats. Raw fish and avocado are a source of omega-three and good fat, seaweed and exotic fruits are rich in fibre, vitamins and minerals, and nuts help lower cholesterol and are full of vitamins. Finally, rice provides energy and fish and seaweed are rich in protein.
Convinced yet? I hope so, because now is the time for my homemade recipe. I eat it in winter as well as in summer, and it is infinitely variable. It’s one of my favourite recipes because it is simple, quick, balanced and delicious. You can replace rice with quinoa to take advantage of the virtues of this South American plant, which is rich in protein and micronutrients.
Poke Bowl with salmon and mango for 2 people :
- 1 mango
- 1 avocado
- 180 g rice (whole grain rice or quinoa)
- Approx. 25 cashews
- 150 g raw salmon
- 150 g edamame soybeans
- 4 tbsp of Soy Sauce
- Juice of 1 lemon
- 1 tsp of ginger powder
- 1 pinch of pepper
Dice the salmon. Pour the soy sauce into a salad bowl, then add the ginger, pepper and lemon juice. Add the salmon. Leave to marinate for 30 minutes.
Cook the rice according to the recommended cooking time. Stone and slice the avocado. Open the mango and cut it into squares without piercing the skin, then remove the formed dice with a knife.
Finally, crush the cashew nuts.
In a bowl, place the cold rice in the middle, the avocado slices on top, the mango dices on the side, then the salmon and the edamame soybeans. Serve with the remaining marinade and crushed cashews. It’s ready!