WELL BEING & OTHER STORIES

Recipes, rituals and other stories to realign the body and mind

Hola Pokē ~ For Womens Health

Commisions, Lunch, Dinner, Recipe, Vegetarian, Vegandanielle coppermanComment
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HOW TO MAKE A POKE BOWL

If you don't live near the capital, the good news is it's simple to make your own poke bowl at home.

Freestyle it and throw together your favourite poke bowl ingredients, aiming for a variety of textures and flavours, and serve. Salmon, tuna, avocado, mango, pineapple, sesame seeds… the opportunities are endless.

Copy this for your Masterchef moment:

HOW TO MAKE DANIELLE COPPERMAN'S POKE BOWL

More a traditional recipe kinda gal and want to read your poke recipe, rather than watch it? Try Danielle Copperman's Hang Loose Poke style bowl. Perfect for summer evenings and lunches on the go. More healthy recipes are available in her cookbook, Well Being, £14.40, amazon.com.

Hang Loose Pokē-Style Ocean Bowl

Serves 4

Poke ingredients:

250g brown rice, black rice, quinoa or millet

100g edamame beans

40g kale, spinach or broccoli, raw or steamed

1 avocado

Pinch of Himalayan pink salt

1 tsp lemon juice

100g grated carrot, beetroot or radishes

1 portion Quickled cucumber (page 316 of Well Being)

1 portion Pickled ginger (page 316 of Well Being)

2 tbsp sesame seeds

For the seaweed salad

15g dried hijiki or arame

1 tbsp tamari

1 tsp rice or apple cider vinegar

1⁄2–1 tsp sesame oil

1⁄4–1⁄2 tsp honey (optional)

1⁄4 tsp grated fresh ginger

2 tbsp sesame seeds

For the marinated enoki mushrooms

200g enoki, shiitake, chestnut or portobello mushrooms

3 tbsp rice vinegar

1 tbsp extra virgin olive, sesame or coconut oil

2 tsp apple cider vinegar

4 tbsp water

2 tbsp coconut sugar

2 tbsp tamari

1⁄2 tsp grated fresh ginger

1 tbsp fresh coriander leaves

For the baked nori crisps

6 sheets dried nori

2 tbsp sesame oil

Pinch of sea salt

1 tbsp sesame seeds

Danielle Copperman Poke BOWL

Poke method:

1. Fill a saucepan with water and bring to the boil. Add the edamame beans and cook for 10–15 minutes, then drain (reserving the water), transfer to a small bowl, and set aside.

2. Return the reserved cooking liquid to the pan and bring to the boil again.

3. Add the kale, spinach, broccoli or other greens and cook for 5–8 minutes until the leaves are wilted or the broccoli begins to soften but still has some bite.

4. Slice the avocado in half, remove the stone and then score the flesh either into cubes or thin slices, lengthways. Scoop the flesh into a small serving bowl, sprinkle with salt, drizzle with lemon juice and then place in the fridge until ready to serve.

5. For the baked nori crisps, cut the nori sheets into sixths, to make six small rectangles. Place on a baking tray, brush with sesame oil and then sprinkle with the sesame seeds and a pinch of salt. Bake for 15–20 minutes, until crisp and crunchy.

6. For the seaweed salad, soak the seaweed in a bowl of water for 10–15 minutes, until it has tripled in size. Meanwhile, whisk together the remaining ingredients in a small bowl. Drain the seaweed and rinse it under cold water, then add it to the dressing and mix or massage the seaweed in with your hands to coat with the dressing and top with sesame seeds. Place in the fridge until ready to serve.

7. For the marinated mushrooms, place all the mushroom ingredients in a small saucepan, bring to the boil and then simmer for 10–20 minutes, until the mushrooms soften and the sauce thickens. Transfer to a bowl and place in the fridge until ready to serve.

8. When all your components are ready, divide the cooked rice or grain among four bowls. Tuck the edamame beans into one corner of each bowl. Do the same with the grated vegetables, greens, avocado, marinated mushrooms and Quickled Cucumber, and finally arrange the seaweed salad in the centre of the bowl.

9. Serve the Pickled Ginger on the side and either serve the nori crisps on the side or tuck 1 or 2 into each bowl. This recipe is vegetarian but I’d encourage adding either fresh sashimi, smoked salmon, cooked fish or seafood, soft-boiled eggs for a truer pokē experience.

Read the full article here.