I discovered this dish while on vacation in Hawaii and I could not wait to get home and recreate it. Not only is it delicious and loaded with goodies but it features two of my favorite nutritional superstars: beets and sea vegetables.
Poke is a traditional Hawaiian dish usually made with raw tuna, usually ahi, which contains some of the highest mercury content of any fish consumed (www.nrdc.org/mercury). Bigeye and ahi tuna populations are also perilously low in numbers and often caught using environmentally destructive practices. Switching out the tuna for beets here is a huge upgrade for both your health and the planet.
One of our favorite things about this delicious recipe is that you can serve your Beet Poke as a simple appetizer with a side of rice crackers or you can easily be featured it as a main course in a beautiful Poke Bowl (directions below).
Sea Vegetables are an ingredient often overlooked or left out of a Standard American Diet. Not only are they rich in both macro and micronutrients, they are also a great source of mucilaginous fiber that can help remove toxins and heavy metals. They are probably most appreciated, however, for their iodine content, which can support thyroid function and help boost metabolism. Not only that, sea vegetables such as nori, dulse, kelp, wakame, etc., also contain the highest digestible source of all minerals (including iron and calcium), as well as energy-boosting B-vitamins and immune-boosting vitamin C. Finding ways to incorporate sea vegetables into your diet can make a big difference in how you feel!
Beets are not only delicious but are also considered nutritional superstars. As a runner, I appreciate the benefits of beets to heart health, as they are rich in folate, as well as nitrates, which have been shown to increase oxygen use and improve cardiovascular performance, as well as brain function. Beets have been shown to reduce inflammation and joint pain, and thanks to a great dose of fiber, help support digestive health. If that isn't enough, beets are also believed to contain anti-cancer properties. Extremely versatile too, beets can be used in everything from savory salads, burgers, and soups to simple smoothies and sweet desserts. What's not to LOVE???
This is a simple dish that comes together quickly and with only a handful of ingredients.
All you need to make basic beet poke is:
red pepper flakes, optional for heat
To make a Beet Poke Bowl, add any or all of the following:
sesame seeds, white and/or black
sunflower sprouts (or sub sprouts of choice)
roasted peanuts (or sub sunflower seeds)
rice ramen, rice noodles, forbidden rice, brown rice, spiralized vegetables for serving
Beet Poke Bowl
Serves 2 (main course) - 4 (appetizer)
Prep time: 20-30 minutes (not including roast time)
1 cup steamed beets, peeled and diced into ½ inch cubes (~ 1 large beet)*
½ avocado, diced
2 green onions, trimmed and sliced on a diagonal, white parts only
½ tsp white and/or black sesame seeds
Dried nori, julienned, optional for garnish
Grated daikon radish, optional for garnish
Sunflower sprouts, or sprouts of choice, optional for garnish
For the marinade:
1 TB coconut aminos
½ tsp sesame oil
1 TB organic rice vinegar
1 tsp fresh grated ginger
1 TB sliced green onions (white parts only), or sub finely diced sweet Maui onions
¼ tsp grated lime zest plus 1 tsp fresh lime juice
1 tsp fresh orange juice, or more for added sweetness
1 tsp kelp granules
¼ tsp red pepper flakes, optional for heat
Pre heat oven to 375 degrees Fahrenheit.
Prepare the beets by washing and trimming ends. Do not peel. Prick with fork and wrap in foil. When the oven is ready, place in oven and roast for 30-50 minutes (cook time depends on size of your beets, smaller ones will take closer to 30 minutes, while larger ones can take up to 1 hour). Beets are ready when they start to smell sweet and are tender when pierced with a fork. Be careful not to burn yourself when testing for doneness. This step can be done ahead of time - simply cool roasted beets and store in the refrigerator in an air-tight container up to 3 days.
While the beets are roasting, prepare your marinade by adding all ingredients to a bowl and mix until combined. Set aside.
Once the beets are ready, cool just enough to handle. Peel the beets and dice to ½ inch cubes. Add to bowl and toss with marinade.
Allow the poke to sit in the marinade for at least 15 minutes while you gather your poke bowl ingredients, (choice of noodles or rice, green onion, avocado, sesame seeds, sliced nori, peanuts, kelp granules, sprouts, cilantro and/or radish).
Leftovers will keep for a day or two but we recommended enjoying your poke the same day.
*for this recipe, we highly recommend fresh roasted beets for the best flavor and texture. DID YOU MAKE THIS RECIPE?
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