{"id":4601,"date":"2021-08-11T14:08:36","date_gmt":"2021-08-11T11:08:36","guid":{"rendered":"https:\/\/www.changeeat.com.cy\/?p=4601"},"modified":"2021-08-11T14:08:36","modified_gmt":"2021-08-11T11:08:36","slug":"hawaiian-poke-bowls","status":"publish","type":"post","link":"https:\/\/www.changeeat.com.cy\/en\/hawaiian-poke-bowls\/","title":{"rendered":"Hawaiian Poke Bowls"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Poke, pronounced \u201cPoh-keh,\u201d originates in Hawaii and is a raw fish salad. Doesn\u2019t need a lot of cooking ( apart from the base-rice) and its D-E-L-I-C-I-O-U-S. The simplest things require the highest-quality ingredients because there is nothing for them to hide behind.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><b>Ingredient <\/b><span style=\"font-weight: 400;\">(for 2 servings)<\/span><b>:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp low-sodium soy sauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tsp rice vinegar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tsp sesame oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp freshly grated ginger<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pinch of crushed red pepper flakes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 green onions, thinly sliced, plus more for garnish\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp toasted sesame seeds, plus more for garnish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">200g sushi-grade tuna or salmon, cut into bite-size pieces<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">FOR SERVING (in each bowl)<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup cooked white or wild rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 slices avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sliced cucumber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup pre-boiled edamame\u00a0 beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pickled Red cabbage<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><b>Method:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a large bowl, whisk together soy sauce, rice vinegar, sesame oil, ginger, red pepper flakes, green onions, and sesame seeds. Add tuna and refrigerate for at least 15 minutes or up to 1 hour.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To serve, add rice to the bottom of two bowls. Top with tuna and toppings of your choice. Garnish with green onions and sesame seeds before serving.<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">*tbsp: tablespoon\u00a0 \u00a0 tsp: tablespoon \u00a0 \u00a0 cup: 250ml<\/span><\/p>\n<p><span style=\"font-weight: 400;\">* Consuming raw or undercooked seafood may increase your risk of foodborne illness.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Dietitians Tip<\/b><span style=\"font-weight: 400;\">:\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to fish in poke bowls, Go FRESH, not frozen, as freezing can compromise the texture and appearance of the tuna. Buy it fresh from a fish market and explain that you will eat this tuna raw.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While fresh tuna is the most authentic fish for making poke, there are some alternatives that are also wonderful to use for making poke; salmon, albacore or yellowtail. It should really come down to what is the freshest available.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other options for garnish: mango cubes, sliced radish, caviar, tofu, grated carrot, seaweeds.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Nutritional Value per serving<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Energy: 472 kcal<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fat: 17 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Carbohydrate: 47 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein: 35 g<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Vitamins and Minerals<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin B12:\u00a0 58%<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin B6: 29%<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin C: 48%<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Magnesium: 26 %<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Manganese: 34 %<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Niacin: 56%<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Phosphorus: 47 %<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Selenium: 84%<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thiamin: 22%<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">*Percent Daily Values based on a 2,000 kcal diet.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Eleana Liasidou<\/strong><\/p>\n<p><strong>Clinical Dietitian -nutritionist, MSc<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Poke, pronounced \u201cPoh-keh,\u201d originates in Hawaii and is a raw fish salad. Doesn\u2019t need a lot of cooking ( apart from the base-rice) and its D-E-L-I-C-I-O-U-S. The simplest things require the highest-quality ingredients because there is nothing for them to hide behind. \u00a0Ingredient (for 2 servings): 1 tbsp low-sodium soy sauce 2 tsp rice vinegar [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":4598,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7,9,50],"tags":[],"class_list":["post-4601","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-recipes","category-fish-and-seafood"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hawaiian Poke Bowls - Change Eat<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.changeeat.com.cy\/en\/hawaiian-poke-bowls\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hawaiian Poke Bowls - Change Eat\" \/>\n<meta property=\"og:description\" content=\"Poke, pronounced \u201cPoh-keh,\u201d originates in Hawaii and is a raw fish salad. 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