receipts. Health in the “bowl”

When the Peruvian ceviche meets Japanese rice, Indian mango, Mexican avocado or red cabbage from Nord-Pas-de-Calais, they all pass through a Hawaiian mill, you get…a poke bowl. This dish, which has been so popular over the past 10 years, judging by the number of dedicated restaurants that have mushroomed in major cities in France and elsewhere, takes its name from the word “poke” – pronounced “poké” – a popular dish from the Aloha state. According to legend, it is this raw fish, cut into small cubes and garnished with local spices (walnuts, salt, seaweed, etc.) And when they returned to the mainland, they also sold it. Part of the fruits of their labor in this form.

The different peoples who came to Hawaii, from the Japanese to the Portuguese, passing through the Koreans and finally the Americans, mixed this rule with their culinary traditions. This is how we now find poke dishes made with vinegared rice, Peruvian marinated fish or teriyaki chicken, feta, tomatoes, berries … The only common point between the different recipes is the mixture of sweet and savory, although it is often garnished with exotic fruits. . Its commercial and popular explosion during the 2000s was driven by the promotion of its healthy side, as opposed to the usual mores of street food. Unfortunately, the poke bowls available in restaurants often do not envy these direct competitors in terms of calories. In question, fried meats from certain recipes, sweet sauces or cheap ingredients used.

depends on the request

To preserve the essence of this protein-rich, health-promoting dish, it’s still best to make your own. In addition, many restaurants also offer making it to measure, depending on the ingredients you choose. For a base, like Japanese Shirashi, round rice with vinegar remains a safe bet. But you can also indulge in some fantasies, such as basmati rice, quinoa, wheat or green lentils.

If raw tuna remains the main ingredient of the dish, it can be replaced with prawns, cooked fish or carpaccio. Meticulously detailed and grilled meats also fit into the dish, but they take away much of their health to the body. For the rest, there is plenty to choose from. Mango and avocado are found in many recipes, but their large ecological footprint is enough to take away the flavors. Thus, watermelon or nectarines are excellent alternatives to the first, while red cabbage or carrots ensure a salty side for the second, while waiting for the season of Corsican and Spanish avocados. The same goes for the macadamia nuts that are meant to be sprinkled in the bowl, they are delicious but expensive and can easily be replaced with classic nuts.


Quinoa, trout and watermelon poke bowl

Ingredients for 4 people. 200g quinoa, 300gm trout fillet, 1 avocado, 1 bunch berries, 1 cantaloupe, 2 green onions, sesame seeds, 1 lemon, 1 bunch coriander.

  1. Remove the skin and bones from the trout, cut the fish into small cubes and place in a bowl.
  2. Wash and finely chop the coriander, then mix it with the trout and add the lemon juice. This recipe is also possible with chives. Season with salt and pepper, then place in the refrigerator for two hours.
  3. Wash the quinoa in cold water and allow 25 cl of water to boil. Cook the quinoa for ten minutes, then drain and set aside.
  4. Gently wash the berries, peel the watermelon and cut it into small pieces.
  5. Cut the green onions into slices and chop the stems into small sections.
  6. Divide cold quinoa into bowls and garnish with a few berries, sliced ​​watermelon and trout cubes.
  7. Add green onions and sesame seeds on top.
  8. Served with soy sauce.

Code title utensils. A stroke of luck

You can’t imagine a poke bowl without a bowl. This is a beautiful example, made in France by the Digoin factory and perfect for properly preparing the famous traditional Hawaiian dish.

Code titlethe book. Follow the guide!

To start tingling, nothing could be simpler: just follow the recipe. The good news is, this book by Dano-Korean Lene Knudsen is full of good ideas to practice on this topic: the tuna poke bowl, pineapple and avocado, the spicy salmon poke bowl, the black rice tuna poke bowl…effective.
“Poke Bowls”, by Lynn Knudsen, Marabout Editions, €7.99

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