Hawaiian Poke has now become the food trend of the moment. Everyone talks about it and everyone tries to prepare it. Thanks to its colors and its simple recipe, this dish fits perfectly in the foreground of a photo on social media. What’s more, it contains few calories, ideal for those who follow a healthy and correct diet.
Poke what is really it
The “ Poke ” (pronounced “poh-kay” and means “to cut into pieces”) is one of the main dishes of Hawaiian cuisine. Over time it became popular throughout the United States of America and is now enjoyed all over the world. It can be served as an appetizer or as a main course.
The Poke Bowl is therefore a large bowl (bowl), made with rice and raw fish , accompanied by fruit and vegetables , and with condiments such as sesame oil and soy sauce.
Poke origin and spread
Poke was born as a snack for Pacific Ocean fishermen who, at the end of fishing, cut the leftover fish into small pieces, shared it with sea salt and algae and tasted it with rice .
It arrived in Italy in 2017 with the opening of the first pokeria , and soon this dish competed with the well-known Japanese sushi. Appreciated by people of all ages, Poke is particularly popular among young people, now becoming a real fashion .
Is Poke good for your health?
In general, Poke is considered a healthy dish because it contains fish and vegetables. On average in a portion of 300 g there are about 300-450 kcal, deriving from complex carbohydrates (rice), high biological value proteins (fish), omega-3 and omega-6 fats (oil, avocado, dried fruit), as well as vitamins and minerals .
But not all Poke Bowls have the same amount of calories, fat or carbohydrates: healthiness depends on the ingredients and how it is prepared.
For those who follow a healthy diet, you can eat this dish up to twice a week, as long as you don’t overdo it with sauces and dressings.
Let’s see together how to prepare the classic Hawaiian Poke Bowl recipe : with the addition of our Benvolio 1938 Organic Sesame Oil , combined with soy sauce, you will get an even tastier dish!
POKE BOWL ORIGINAL HAWAIIAN RECIPE
- 1 Bowl capacious round
- 1 colander large fine mesh
- 1 casserole capacious
- 1 saucepan
- 1 wooden spoon
- 1 knife
- 1 spoon
- 400 gr sushi rice also known as Kome (alternatively basmati or quinoa)
- 350 gr raw salmon
- 4 radishes
- 1 avocado
- 1 mango
- 150 gr edamame (soya beans)
- Arugula enough (alternatively valerian, songino, wakame seaweed)
- 50-60 ml soy sauce
- 10 ml rice vinegar or lime (or lemon) juice
- 1/2 teaspoon honey (or brown sugar)
- 2 teaspoons Benvolio 1938 Organic Sesame Seed Oil
- 1 pinch salt
- Place the rice in a large fine-mesh strainer and rinse it under running water, moving it with your hands, until the water that comes out is no longer whitish. Collect it in a large saucepan and cover it with an equal weight of cold water. Put on the heat and bring to the boil. Cover, turn the heat to low, and cook for about 12 minutes without ever opening the lid. Turn off the heat, let it rest for five minutes.
- Meanwhile, let's prepare our special poke sauce! Heat the rice vinegar slightly, dissolving a pinch of salt in it, and pour in the soy sauce, honey, and two teaspoons of our Organic Sesame Seed Oil. Add the liquid to the rice, stirring it in with a wooden spoon. Keep to one side.
- Cut the salmon first into slices and then into 1 cm cubes. Steam your edamame. Wash and slice the radishes. Finally, wash and chop the rocket.
- Take the avocado, cut it in half and remove the stone. Scoop out the pulp with the help of a spoon and slice it. Do the same for the mango.
- The time has come to compose your Bowl! Take a bowl and arrange the rice as a base. Next, place all the ingredients you have cut into different sections on it, like a pie chart. Make up the remaining three. The bowls are ready to be enjoyed!
- As an alternative to salmon, tuna or cooked octopus can be used as raw fish.
- As a salad, you can alternatively use wakame seaweed, exactly as Hawaiian tradition dictates!
- If you do not like Soy Sauce, you can replace it with Ponzu Sauce, Teryiaki Sauce, Spicy Mayo, Wasabi Mayo, or Honey Mustard.
- If you like it spicy, add fresh chilli pepper!
- To accentuate the unique sesame flavour even more, you can add white and black sesame seeds to the rice base.
- The Poke Bowl is not only made with fish: try the poke with chicken variant too!
- Indulge yourself by creating new recipes for your bowls: use vegetables such as carrots, corn, cherry tomatoes, green beans, cabbage, cucumber, fennel; for fruit opt for pineapple, berries, pomegranate, tangerine, banana, almonds.
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