What is a poke bowl and how to make it at home?: ideas for an easy and healthy weekly menu

what is a poke? If you live with adolescents and young people, surely you have heard it more than once. It is a bowl with different ingredients that might look like a salad, but it has more ingredients. So many that it becomes a single dish with all the food groups necessary to acquire all the nutrients for a

We propose 7 original, fast, simple, fresh poke and full of nutrients that will save you the weekly menu on your return to the rental after the holidays. Easy to take to work and as nutritious as they are versatile for those who want to eat well… without wasting time!

The origins of poke go back to the time of the native Hawaiians, who cut up raw fish and ate it as an appetizer. The recipe has been evolving and merging with other cultures such as the Japanese until reaching the poke that we know today:

Its preparation is simple, but if you give free rein to your ingenuity, It is a most creative dish. Prepare a bowl to serve the ingredients, cook a base of rice or quinoa -you can mix both- or bet on a mix of lettuce for a lower calorie intake. If you choose a fish poke, cut it into cubes previously washed and let it marinate for a few hours. arrange the vegetables in the bowl as you like.

The combinations are endless, but take note of these possibilities for a menu… as healthy as it is delicious!

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  1. detox monday (vegan option). Ingredients: Heura, corn, cucumber, red onion, pineapple, edamame, sesame and Chilly Mango sauce.
  2. salmon tuesday. Ingredients: Salmon, cream cheese, caramelized onion, sesame seeds, crispy onion, and Original sauce.
  3. tropical wednesday. Ingredients: Chicken, mango, cucumber, edamame, avocado, crunchy mix and Chilly Mango sauce.
  4. California Thursday. Ingredients: Salmon, sesame, nori seaweed, avocado, crispy onion, edamame and Original sauce.
  5. spicy friday. Ingredients: Tuna, masago, crispy onion, avocado, wakame and Sriracha sauce (spicy).
  6. Saturday with cream sauce. Ingredients: Marinated salmon with truffle, mango, sesame, avocado, crispy onion, edamame and Soy Cream sauce.
  7. Tuna Sunday. Ingredients: Marinated tuna with truffle, mango, sesame, avocado, crispy onion, edamame and Tasty Oil sauce.