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Poke rose to popularity a few years ago in the U.S. and then worldwide. This tiny dish from Hawaii has been spotted in New York City all the way to London. Possibly part of its popularity is that it’s a relatively “blank slate” that chefs can put their own spin on. Lori Bumbaco, Oncology Dietitian at the Kellogg Cancer Center at NorthShore shares her version of a healthy poke bowl you can make right at home.
Makes 4 bowls
1 pound sushi grade ahi tuna, cut into 3/4-inch cubes1/4 cup soy sauce or coconut aminos*1 tsp rice vinegar1 1/2 tsp sesame oil3/4 tsp red pepper flakes, crushed1/3 cup green onions, thinly sliced1/2 tsp sesame seeds, plus more for garnish2 cups brown rice or wild rice*, cooked
Suggested Toppings:Salad greens, carrots, cucumber, avocado, shelled edamame, pickled ginger, and shitake mushrooms*.
*See the reasoning behind the options below.
Looking to trim sodium? Substitute coconut aminos, which offer a lower-sodium alternative with an umami flavor.
Why brown rice? Did you know that reﬁning grains, for example, white rice, takes away half to two-thirds of a wide range of nutrients? Brown rice has significantly greater amounts of magnesium, fiber, potassium and several B vitamins.
What about wild rice? To take the poke bowl to the next level with a whole grain, consider wild rice. Research has shown a greater content of antioxidants, which function to combat diseases like cancer. Wild rice also packs quite the nutritious punch being slightly higher in protein than most other whole grains, and is a good source of ﬁber, folate, magnesium, phosphorus, manganese, zinc, Vitamin B6 and niacin.
Why mushrooms? The most nourishing poke bowls are loaded with vegetables. A great addition is mushrooms, which are low in calories, high in vitamins and minerals. Different mushrooms contain varying amounts of potassium, selenium, and copper. All mushrooms provide three B vitamins: riboflavin, niacin and pantothenic acid, which help release energy from food.
Inspired by: Jessica Gavin