Looking For Easy Summer Meals? Here Are Our 5 Favorite Poke-Bowl Recipes
‘Bowl food’ has been a rising trend in the past couple of years: macro bowls, Buddha bowls, Poke bowls…we could go on. The great thing about these meals is that they’re completely customizable and super easy to throw together—perfect for the busy mom life!
Today we want to chat about one of our favorites - especially for summer: the Poke bowl. Poke (pronounced po-KEH) is a Hawaiian dish, traditionally served as marinated raw fish with a bit of seaweed. Since Poke has grown in popularity, so has the variety of the Poke bowl. But it always dishes up fresh ingredients and refreshing flavors, which is what makes them perfect for warm weather meals!
Essentially deconstructed sushi in a bowl, Poke bowls are made up of seasoned raw fish, rice, veggies, and flavorful seasonings and add-ons. As long as you use good-quality ingredients and keep sauces and dressings to a minimum, Poke bowls are a healthy, nutrient-dense meal that will keep you fueled for the day. Oh, and did we mention they’re seriously delicious?
What's In A Poke Bowl:
Protein: Raw fish is the trademark of a Poke bowl. Oily fish (like salmon and ahi tuna) are commonly used. However, you can easily swap in cooked fish to make it a bit safer and more family-friendly. In the recipes below we’ve given cooked fish alternatives! Salmon and tuna are high in omega-3 fatty acids which are great for overall health as they play an essential role in supporting your central nervous system and immune function.
Grains: You can use any grain you’d like, but we usually reach for brown rice (because of its iron, magnesium, and high fiber content) or quinoa when we want some extra protein. (Fun fact: Quinoa is the only complete protein, which means it contains all nine essential amino acids!)
Veggies: Feel free to use whatever veggies you enjoy and have in your fridge! We love using carrot, cucumber, and seasonal leafy greens for the vitamins, minerals, and fiber! Seaweed is a great addition, too, and adds iodine and tyrosine, which are good for thyroid function, when consumed in moderation.
Garnish: Some top choices are sesame seeds, avocado, tahini, kimchi, and pickled ginger—this is where you get to have fun with flavor!
The combination of protein, healthy fats, and complex carbs makes Poke bowls a balanced meal that can be customized to your preferences. However, you want to be especially careful when buying your fish: since it's typically served raw, you want to find sushi-grade salmon or ahi tuna, preferably wild-caught, as farm-raised is often of lower quality and doesn’t have the same nutritional profile. We suggest going to your local fishmonger for high-quality, fresh fish—it’s going to taste amazing and have the nutritional value you're looking for.
To get you inspired for putting together your own picture-worthy Poke bowl, we’re sharing five of our favorite recipes—each with a unique twist on the classic. Don't worry we've got pregnancy-safe varieties and swaps for the raw fish so our expecting moms can get in on the trend, too. Feel free to play around with what you like and the ingredients you have on hand!
5 Homemade Poke Bowl Recipes for Summer
The Traditional Poke Bowl
Ingredients (serves approx. 4):
2 salmon fillets
2 avocados
1 cucumber
2 lemons
2 cups bean sprouts
4 tbsp sunflower seeds
1 cup brown rice, dry
4 TBSP rice vinegar
3 tsp sesame oil
1 TBSP sesame seeds
How to make it:
Rinse the rice and then cook as indicated on the package.
While the rice is cooking, dice the salmon fillets into 1" chunks and mix with the lemon juice and soy sauce. Let marinate for 15 minutes.
Once the rice has cooked, drain off any excess water and mix with the rice vinegar and sugar.
Slice the cucumber into half crescents, and cut the avocados thin slices.
Divide the rice, marinated salmon, cucumber, and bean sprouts evenly into 4 bowls. Sprinkle with the sunflower and sesame seeds and add a splash of soy sauce and sesame oil to top it off
To make pregnancy-safe:
Add the marinated salmon chunks to a pan with olive oil and sauté until thoroughly cooked.
Swap the bean sprouts for roughly chopped bok choy.
The Veggie Poke
Ingredients (serves approx 4):
4 green zebra tomatoes
2 avocados
2 carrots
1 peeled, cooked beet
4 cups arugula
Your choice of seeds
1/4 cup of ricotta
1 cup quinoa, dry
1 tbsp black sesame seeds
For the dressing:
1/4 cup tahini
2 tbsp olive oil
2 tbsp lemon juice
1 tsp maple syrup
salt and pepper to taste
For the Falafels:
1 can chickpeas
1/4 whole wheat flour
2 tbsp olive oil
2 tbsp cumin
1 tbsp coriander
1 tbsp dried parsley
2 cloves garlic
1/2 yellow onion
Salt and pepper
How to make it:
Preheat the oven to 180˚C (350˚F).
Add all falafel ingredients to a food processor and blitz until combined, but not fully smooth. Shape the mix into 1-inch balls and place on a baking sheet with parchment paper. Brush with a bit of olive oil and pop in the oven for 25 minutes.
Next, rinse 1 cup of quinoa under cold water, then combine in a pot with 2 cups of cold water and bring to a boil. Reduce to a simmer for 10-15 minutes (or until all water is absorbed).
While the rice and falafel are cooking, prepare the veggie accompaniments. Start by dicing the beet and mix with the ricotta cheese. Season with salt and pepper to taste.
Slice the carrots into thin rounds, cut the avocado into chunks, and dice the tomatoes.
To make the dressing, add all ingredients to a cruet or small bowl and shake or whisk until combined.
To dish it up, combine all ingredients in a bowl, top with your choice of seeds and arugula leaves and drizzle dressing on top.
The Kimchi-Style Bowl
Ingredients (serves approx. 4):
2 small Chioggia beets
2 cups pre-cooked tofu
2 cups shelled edamame
2 shiitake mushrooms
½ lime
¼ red cabbage
1 cup brown rice, dry
2 nori leaves
1 tsp rice vinegar
1 TBSP sesame oil
Soy sauce, to taste
Sesame seeds
How to make it:
Rinse the rice and cook according to package directions.
While the rice is cooking, steam the edamame for 10 minutes.
Add sesame oil to a pan on medium heat. Slice the shiitake mushrooms and tofu and add both to the pan, cooking until the mushrooms are fragrant and have shrunk down.
Grate the beets and roughly chop the red cabbage. Cut the nori leaves into four.
Once the rice is done, drain off excess water and mix with the rice vinegar.
Spread the rice in 4 bowls and arrange all other ingredients on top. Sprinkle with sesame and serve with soy sauce and lime juice.
The Chicken Poke
Ingredients (serves 4):
2 roasted chicken breasts
4 carrots
2 blood oranges
2 avocados
1 cucumber
1 bunch kale
1 cup quinoa, dry
4 tsp of white wine vinegar
3 tbsp of olive oil
Salt and pepper
Basil
How to make it:
Rinse the quinoa before starting. Then, combine dry quinoa with 2 cups of cold water and bring to a boil. Reduce to a simmer for 10-15 minutes or until water is absorbed.
While that's cooking, wash and de-stem the kale. Shred the leaves and add to a pan with 1 TBSP olive oil over medium-low heat. Cook for 5-7 minutes or until kale has wilted and crisped slightly.
Prepare your veggies by cutting the cucumber into slices, peel and cut oranges into bite-sized chunks, peel and cut carrots into sticks, and peel and dice the avocado.
Divide the quinoa into 4 bowls, and arrange ingredients on top - as artistically as you'd like!
Whisk together the vinegar, 2 TBSP olive oil, salt, and pepper, and pour over bowls. Garnish with basil.
Tahi Tuna Poke Bowl
(Recipe inspired by Jessica Gavin)
Ingredients (serves 4):
1 pound sushi grade ahi tuna
1/4 cup soy sauce
1 tsp rice vinegar
1 1/2 tsp sesame oil
3/4 tsp red pepper flakes, crushed
1/3 cup green onions, thinly sliced
1/2 tsp sesame seeds, plus more for garnish
2 cups brown or white rice, cooked
2 cups salad greens
How to make it:
Chop the ahi tuna into bite-sized chunks, and add to a bowl with soy sauce, rice vinegar, sesame oil, crushed red pepper flakes, green onions, and sesame seeds. Cover and let sit for 15 minutes to an hour in the fridge.
While that's marinating, cook the rice according to instructions on the package.
Dish the rice into bowls, top with the tuna Poke, and any desired toppings.
To make pregnancy-safe:After the tuna has marinated, heat a grill to high. Add the tuna pieces to a skewer and grill until fully cooked.
We'd love to hear from you! What recipe trends would you love to make at home, but just need a little inspiration to get started? Share in the comments below!And if you make a Poke-inspired bowl, be sure to share and tag us
