4 Ways to Make Poke Bowls at Home

Classic Poke with Fresh Veggies

Poke, prounounced “POH-keh,” is a raw-fish salad that’s typically served over rice or veggies. It’s an ideal and fresh recovery meal for hot summer days, packed with a punch of easily digestible protein and carbs. Create this quality island fave in your own kitchen with these four lip-smacking variations. All recipes make four bowls.

The missing piece to most classic poke bowls is nutrient- and vitamin- dense veggies. This recipe has you covered with fresh, crisp veggies that also add a variety of color and texture.

Ingredients

• 16–20 oz ahi tuna (sushi grade)
• ¼ cup scallions, finely chopped
• ¼ cup low-sodium soy sauce or tamari
• 2 T toasted sesame oil
• 2 T garlic-chili sauce
• 1 T crushed ginger
• 1 T honey
• 3 cups cooked short-grain brown rice
• 2 cups thinly sliced English cucumber
• 2 T fresh cilantro, chopped
• 1 T sesame seeds
• 2 cups shaved carrots
• 2 cups sugar snap peas, julienned
• 1 cup sunflower sprouts
• ½ cup thinly sliced radish
• 1 avocado, sliced

Directions

In a medium-sized bowl, whisk together the green onions, soy sauce (or tamari), sesame oil, garlic-chili sauce, ginger and honey. Dice the tuna into ¼-–½-inch pieces and add to the bowl. Toss with the sauce until well combined. Let chill in fridge for 20 minutes, or up to overnight. Divide the brown rice into 4 bowls (3/4 cup each) and then divide the poke over the top. Sprinkle the cilantro and sesame seeds equally over the top of the poke. Arrange the cucumber, carrots, snap peas, radish and avocado evenly around the poke in each bowl.

Salmon Poke

Try salmon as a substitute for tuna. Not only is salmon more cost effective, but it’s loaded with omega-3 fatty acids, making it a great source of protein to decrease inflammation and boost recovery.

Ingredients

• 16–20 oz salmon (sushi grade)
• 1 shallot, finely chopped
• 2 T low-sodium soy sauce or tamari
• 2 T rice vinegar
• 2 T toasted sesame oil
• 1 T honey
• 1 tsp red pepper flakes
• 3 cups cooked short grain white or brown rice
• ½ cup microgreens
• ½ cup pickled ginger
• 1 avocado, diced
• 1 T black sesame seeds

Directions

In a bowl, whisk together the shallots, soy sauce (or tamari), rice vinegar, sesame oil, honey and red pepper flakes. Dice the salmon into ¼–½-inch pieces, add to the bowl and toss to combine. Let chill in fridge for 20 minutes, up to overnight. Divide the rice into 4 bowls ( cup each), and then divide the poke over the rice. Evenly arrange the microgreens, pickled ginger and avocado in the bowl, and sprinkle sesame seeds over the poke in each bowl.

Spicy Poke

Bring on the heat! Spicy foods have been shown to improve heart health, increase metabolism and curb your appetite—not that you needed an excuse to whip up this flavorful poke.

Ingredients

• 16–20 oz yellowfin tuna (sushi grade)
• 1 T low-sodium soy sauce or tamari
• 1 T garlic-chili sauce
• ½ T crushed ginger
• ½ T toasted sesame oil
• 2 T Japanese mayo or craft-made mayo*
• 2 T Sriracha
• 3 cups cooked sushi rice
• ¼ cup scallions, finely chopped
• 2 T tobiko or masago roe*

*Japanese mayo, tobiko and masago can be found in specialty grocers or Asian markets. Craft-made mayo can be found in natural or specialty grocers and is a delicious, rich, “homemade” version of mayo that you must try.

Directions

In a bowl, whisk together the soy sauce (or tamari), garlic-chili sauce, ginger, sesame oil, mayo and Sriracha. Dice the tuna into ¼–½-inch pieces, add to the bowl and toss to combine. Let chill in fridge for 20 minutes, up to overnight. Divide the rice into 4 bowls (3/4 cup each) and then divide the poke over the rice. Sprinkle with the scallions and top each with ½ tablespoon of the roe.

Seaweed Supreme Poke

Seaweed is not only full of vitamins A and C and calcium but also iodine—crucial for healthy thyroid function.

Ingredients

• 16–20 oz ahi tuna (sushi grade)
• 1 heaping cup ogo seaweed*
• 2 tsp wakame seaweed*
• 1 tsp hijiki seaweed*
• 2 T sweet yellow onion, finely diced
• 2 T low-sodium soy sauce or tamari
• 2 T sesame oil
• 1 T rice vinegar
• 1 T garlic-chili sauce
• 1 T honey
• 1 T sesame seeds
• ¼ cup scallions, finely sliced
• 1 cup kimchi
• 3 cups cooked quinoa

*Seaweed can be found in specialty Asian markets. Use one or all for this recipe. Ogo seaweed is larger and crispier, while wakame and hijiki are small and tender.

Directions

Whisk together the onion, soy sauce (or tamari), sesame oil, vinegar, garlic-chili sauce and honey in a large bowl. Dice the tuna into ¼–½-inch pieces, add to a large bowl, and toss to combine. Let chill in fridge for 20 minutes, up to overnight. To prepare the ogo seaweed, blanch for 2 minutes in boiling water, drain, and let sit in a bowl of ice water for 5 minutes. Pat dry, add to the bowl. To prepare wakame and hijiki, place each in a small bowl. Cover with boiling water and let sit for 5 minutes until tender. Drain, pat dry, finely chop and add to the bowl, and toss to combine. Divide the quinoa into 4 bowls ( 3/4 cup each) and then divide the poke over the top. Evenly sprinkle with sesame seeds and scallions, and serve each with ¼ cup kimchi.