Poke is a raw fish salad that originated in Hawaii. Traditionally, it is prepared simply—just raw fish and some seasonings. But over the past couple of years, poke has made a resurgence in the form of poke bowls, which incorporate rice, vegetables, and a variety of toppings. It’s basically like a deconstructed sushi roll that is served in a bowl.
Given the extent of overfishing, this recipe is the vegan version—without the raw fish, but all the other good stuff! It’s fresh, colorful, flavorful, healthy, and filling. Because it’s served cold, it’s a perfect dish for hot summer days.
Nutrition Highlights:
- Taste the rainbow! Pigments found in plants offer numerous health benefits when we consume them. Beta carotene found in carrots, anthocyanin found in red cabbage, and lutein found in green veggies are all different color pigments that offer unique health-promoting benefits. The more color variety in our diet, the wider array of these valuable nutrients we obtain and the healthier we tend to be.
- Edamame is an immature soybean. Legumes, including edamame, are some of the healthiest foods we can consume. Their consumption is associated with a healthier body weight, as well as a lower risk of cardiovascular disease, type-2 diabetes, and many types of cancer. There is some controversy surrounding soy foods because they contain phytoestrogens (plant-based estrogen-like compounds). At one point, it was thought that these phytoestrogens, if consumed, would mimic human estrogen and raise one’s breast cancer risk. This, however, is not true. An overwhelming amount of evidence suggests that soy foods do not raise breast cancer risk. In fact, soy consumption may actually protect against breast cancer. This holds true for women with a history of breast cancer, as soy consumption is associated with lower rates of cancer recurrence.
- Raw bell peppers are rich in vitamin C and may help prevent Parkinson’s Disease.
- Sesame seeds and avocado are great sources of healthy fat.
- Red cabbage and radishes are part of the cruciferous vegetable family—a family of vegetables that appears to be really good at inhibiting cancer growth.
Aloha Vegan Poke Bowl
Ingredients
Pineapple rice:
- 2 cups uncooked brown rice
- ½ cup pineapple juice
- 1 tbsp rice vinegar
Sesame veggies:
- 1 medium carrot, cut length-wise and thinly sliced into half moons
- 1 medium radish (choose a colorful one), cut length-wise and thinly sliced into half moons
- ½ of a medium cucumber or zucchini, cut length-wise and thinly sliced into half moons
- 2 tsp sesame oil
Mushrooms:
- 2 cups of shiitake mushrooms, stems removed and sliced
- 1 tbsp soy sauce
- 2 tbsp vegetable broth or water
Sliced pepper:
- 1 bell pepper (yellow, red, or orange), julienne cut
Steamed edamame:
- 1 - 16oz bag of frozen, shelled, edamame
Red cabbage:
- 1 cup of shredded or chopped red cabbage
Diced mango:
- ¾ cup diced mango (you can use fresh or frozen mango)
Condiments/Toppings:
- Pickled ginger
- Pickled red onion
- Soy sauce
- Sriracha
- Sliced avocado
- Panda seeds (a mix of black and white sesame seeds)
- Nori sheets
- Wasabi peas (optional)
Instructions
- Cook rice, then mix with pineapple juice and rice vinegar. Set aside.
- While the rice is cooking, sauté the mushrooms using vegetable broth (or water) and soy sauce over medium heat. Stir frequently. Cook until tender and the moisture has evaporated (about 8-10 minutes). Remove from heat and set aside.
- Prepare the sesame veggies by tossing the thinly sliced carrot, radish, and cucumber with sesame oil. Set aside.
- Pour the frozen edamame in a large, microwave-safe bowl and cover with a paper towel. Microwave for 2 minutes, give it a stir, then microwave for another 1-2 minutes, or until they are heated evenly. Set aside.
- Prep the red cabbage, bell pepper, mango, and avocado. Set aside.
- Once everything is cooked an prepped, serve this dish buffet-style starting with a bed of rice, then add the veggie sides, followed by the condiments/toppings. Enjoy!
Notes
This dish is best enjoyed after a day of surfing and while listening to Bo Napoleon's "Born and Raised Hawaiian".