Have you heard of poké bowls? If not, then I’m here to introduce you to the world of vibrant flavours and wholesome goodness of poké bowls!

Poké Bowl vs Buddha Bowl vs Nourish Bowl

These bowls are quite different, but all have one thing in common: delivering fresh, nourishing meals in a bowl, each with a unique culinary twist.

A poké bowl, pronounced “POH-keh,” originates from Hawaii. The term poké means “to slice or cut” in Hawaiian and refers to chunks of raw, marinated fish sliced against the grain —typically tuna. The fish is served over rice and topped with vegetables and umami-packed sauces. Umami being a delicious, “pleasant savoury taste”.  Unlike ceviche, which uses acidity to cook the fish, poké keeps the fish raw, similar to sashimi, allowing its fresh flavours to shine. This obviously means that you can only use the freshest, sushi-grade fish.

Poké became a food trend in 2017 and has remained a favourite for many lovers of colourful, nutritious meals.

Its origins trace back to the Polynesian Islands and Hawaii, where Japanese ingredients like soy sauce were incorporated. The name “poké” became popular in the 1970s.

Buddha bowls are rooted in the plant-based, whole-food diets of Buddhist monks. These bowls are typically vegetarian or vegan and feature a mix of grains like quinoa or brown rice, raw or cooked vegetables, legumes like chickpeas or lentils, seeds, plus a creamy tahini or avocado-based dressing. Buddha bowls are hearty and warm, focusing on a balance of textures and nutrients while allowing each ingredient to keep its individuality.

Nourish bowls, a more modern creation, have emerged from health and wellness trends. These bowls are extremely flexible and would typically include a mix of protein (animal- or plant-based), grains, raw or cooked vegetables & a flavourful sauce. Unlike Buddha bowls, nourish bowls can easily incorporate animal protein, making them perfect for any dietary preference or cuisine style. They focus on being balanced and can easily be tailored to the nutrition goals of an individual.

The key differences between these bowls lie in their protein focus, flavour profiles and flexibility. Poké bowls focus on raw fish with Asian-inspired flavours, Buddha bowls lean towards earthy and wholesome plant-based ingredients, while nourish bowls are the most versatile, embracing a wide variety of ingredients and styles.

But let’s get back to poké bowls: they’re a delight for the eyes and the palate!

One of my favourite poké bowl variations of late is this black rice poké bowl. It is a stunning creation that combines a base of nutty black rice with layers of fresh, wholesome ingredients. I absolutely love how the vibrant colours pop in this dish!

A note on food safety: When preparing a poke bowl with cold black rice, raw vegetables and raw salmon/trout, food safety is essential to prevent contamination and illness. Always use sushi-grade salmon from a reputable supplier, and keep it properly refrigerated (on ice) until just before serving. Ensure your hands, knives and chopping boards are thoroughly clean, ideally using separate boards for fish and vegetables to avoid cross-contamination. Cook the black rice fully, then cool it quickly by removing it from the pot and placing the bowl with rice over another bowl of ice water. Once the rice is cold, it should be stored in the fridge—never leave it at room temperature for extended periods. Fresh vegetables should be washed well, and the final bowl should be assembled just before eating to keep ingredients fresh and safe.

You may have noticed that the ingredients (apart from the vinaigrette) are not measured. The idea is for you to make a guesstimate of the amount that you need for the amount of people. A starting point is to work on 100g of fish per person.

The sesame ginger vinaigrette is creamy & garlicky – just the way I like it! The recipe is courtesy of Justine from Cooking & Beer. Follow her on Instagram. 

Are you keen to whip up a dish that’s as easy to make as it is delightful to eat!? Let me know.

Yolandi ♥