A single dish with diced ingredients to be interpreted according to taste and imagination, but with attention to the balance of the components. Here are the expert's tips and many recipes
Arrived from Hawaii, in recent years it has become a trendy dish also in Italy. We are talking about the poke: originally it is a salad of raw fish cut into cubes, enriched with other ingredients that add taste and color, but the imagination and the desire to experiment with new flavors have transformed it into a single dish or, better still, a "single bowl", to be composed at will. A feature that cannot be missing in the preparation of the poke bowl, however, is a conscious mix.
How to make a healthy and balanced poke: the expert's advice
No specific recipe, therefore, but pay attention tobalance of ingredients to obtain a healthy and balanced dish. How to do? Giuseppe Fatati, president of the Adi Foundation (Italian Association of Dietetics and Clinical Nutrition) and coordinator of the Nestlé Observatory, tries to give some advice in this regard.
1. A base of cereals: rice (white, black or wholemeal), spelled or quinoa … there is something for everyone!
"Rice and cereals provide complex carbohydrates, which provide energy to the body. The salad, on the other hand, as a vegetable, should not be considered a base, but should be added separately to the dish. In general, for an adequate source of fiber, we should prefer spelled is quinoa, more suitable cereals in terms of glycemic index. Finally, corn and nachos should also be considered as a base, although they are often counted among the condiments, otherwise the carbohydrate load with a medium-high glycemic index would be excessive ".
2. Proteins, a single source (choice between meat, fish, eggs, tofu or legumes)
«As a protein source it would be preferable to choose a single ingredient from meat, fish, legumes and cheeses. Indeed, it is important that the protein source is only one so as not to overload the body too much and slow down our metabolism. Fish, in particular, which is the basis of the original recipe, brings many "good" fats, such as Omega 3, precious for the health of the cardiovascular system, and contains a higher concentration of both water and potassium .
3. Marinade without exaggerating
«It is important not to overdo the sauces, such as soy or sesame, rich in fats which, if consumed in excess, are harmful to the figure and to health. Preferring among allextra virgin olive oil, excellent source of unsaturated fats .
4. The right side ingredients
«It is essential not to overdo it with too many side ingredients, but above all to be careful to choose the right ones. For a balanced meal it is important to prefer vegetables that provide fiber, minerals and vitamins. Finally, it is important to remember that some ingredients – such as edamame, feta and chickpeas – they are actually high in protein; for this reason they should be reduced or, even better, chosen as the main protein .
Poke with octopus
Here is an octopus-based recipe suggested by the expert with 680 Kcal per serving: proteins 35.7 g (21%), lipids 25.9 g (34.3%), carbohydrates 81.1 g (44.7%), 6.8 g of fiber. Compose the poke with 90 g of spelled, 120 g of cooked octopus, 50 g of cherry tomatoes, 30 g of onion, 50 g of cucumbers, 50 g of carrots, 20 g of nori seaweed, 10 g of jalapeno, 15 g of oil extra virgin olive oil.
Vegetarian poke
No fish or meat? This is a recipe, always provided by the expert, for a vegetarian poke of 566 Kcal per serving: proteins 18 g (13%), carbohydrates 76 g (50%), fats 23 g (37%). Compose the poke with 80 g of brown rice, 50 g of tofu, 30 g of red onion, 30 g of peppers, a radish, 50 g of cherry tomatoes, 30 g of avocado, 30 g of mango, 10 g of walnuts, 5 g of extra virgin olive oil, lime juice to taste and salt to taste
Autumn poke
If you are looking for an idea to use seasonal ingredients, here is an autumn proposal, always vegetarian. Add the diced tofu to a white or brown rice base pumpkin diced (rich in vitamins A, mineral salts such as potassium and phosphorus, low-calorie and tonic), beet sliced (also rich in mineral salts such as sodium and potassium and with restorative and purifying properties) and finished with a few salad leaves and a drizzle of extra virgin olive oil.
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