Poke Bowl

Hi guys, today we're gonna do a pokey bowl, it's

one of our families staple for lunch or dinner.

We we particularly love it.

You get a whole variety of nutritious ingredients and it's

delicious. But before we begin in making the pokey bowl,

I'm going to have a little conversation about types of

rice. So the basis of most pokey balls is rice.

Now you can have white rice or brown rice when

I get mine, but there are so many different types

of rice and each of them have a different function

in cookery, but they also have a different nutrition.

So that when we talk about something like bez Motti

rice, now basmati rice is a fragrant rice, it is

a long grain rice so that when we cook it

it is quite separate, it separates and you get separate

grains. But it is also a low gi rice.

So you get sustained energy over a long period of

time. So it's really, really good, but it does have

a fairly distinctive flavor.

So if you're doing a cuisine that is not indian,

you might find it doesn't quite have the flavor that

you would want in a rice.

So if you want to have a rice which tastes

like say jasmine rice but doesn't have the high G.

I. Or fast turning into sugar and energy rice of

a jasmine.

Then they've got something called Gongora.

Now john Gara is a um uh created rice by

I think it had a CSR oh involvement in it.

But it is a low gi rice so it is

white, it tastes like jasmine.

It sort of clumps and forms and it it has

a texture of jasmine rice but you get a more

sustained energy out of it.

So you're not going to be hungry at the end

of the meal.

So it will keep you for longer.

This is my preferred rice but can't always get it.

If you're talking thai cuisine or chinese cuisine, then we

typically use jasmine rice if you're doing an italian cuisine

and you want something which is really absorb into flavor.

Or if it's like a a spanish rice for like

a p area, then you can use arborio rice, very

absorbent. You need a lot of liquid when you cook

with this both of these high gi so they quickly

turn to energy.

Yeah. Now I also have gifts rice because I love

sticky rice, sticky rice is one of my absolute favorite.

So you get what is called a gelatinous uh uh

glutinous glutinous rice which which absorbs and becomes a lot

of liquid and becomes quite quite putting like.

So for your sticky rice puddings or even if you

like a sticky rice with pork, a sweet pork, this

is your rice.

So they're your rice is No one.

I'm going to talk about the ingredients that go into

a perky bowl so I'm about to handle food.

So what is the first thing that I should do?

That's right, wash my hands.

So once again, make sure that you have hot water,

wet your hands at your hand, washing liquid and make

sure you give every digit a really good rub with

that soapy water and then rinse off all that soap

in Covid era.

We do a lot of hand washing a lot of

sanitization. So make sure you get that chemical off your

hands as best you can to protect your skin.

Then drive hands.

Now when making it a perky bowl there are a

number of components.

The first component is the base.

So choose the base.

Mhm. Of your poky bowl.

We should be a rice.

Make you see, I've just cooked that.

So let's come off the heat and we have in

this case this is doing Gara.

So although it's a white rice, it is a high

low G rice, so it will keep me feeling full

for longer and so that is forms a base other

base. You could use just plain jasmine rice, plain white

rice if you have something left over from the night

before, just headed up a little bit in the microwave

or brown rice and then what you add to it.

Or you can combine it with is cabbage.

So this finally sliced cabbage, you could also use purple

or you could use a combination so high in fiber

and it's part of the same type of vegetables, garlic

and onion.

So it's really good if you help you prevent colds

and and chest infections and a lot of fiber, a

lot of water.

So good for your other functions in your body as

well. So I'm going to add about a cup into

my pocketbook and that's really part of the base as

well. So if you don't want to have the rice,

you can just have a complete base of cabbage or

mix it up with some letters if you like.

Yeah, Now we're going to look at the type of

protein that we're going to have.

Protein is good for strong muscles.

It's a part of growth and repair.

So every, every day we lose cells from our skin

cells from the inside of our body.

We also lose that as well.

So we need to have a fair amount of protein

in our diet.

So every meal should have protein about the size of

your hand.

Now that can come from a vegetarian, non vegetarian or

meat sauce.

So the types of protein that you could have, could

be chicken, you could have um if you have some

left over meat from the dinner the night before, but

typically pokey balls have um like seafood or chicken or

maybe pork as well.

So you could have tofu marinate the tofu, cook it

up in your fry pan, delicious.

That's typically what we'll have in the evening.

Or you can have chickpeas, so I just drain them

and add them.

They're good straight out of the tin, high in protein.

I love seafood, so I would have, when I purchase

it, I will have raw salmon or sashimi, but in

this case I'm going to use smoked salmon.

So that's the first thing protein.

What protein are you going to add to your poky

bolt? I'm adding smoked salmon.

Then we're going to look at the food's the vegetables

that you add to your dish.

The vegetables should be a combination of different colors because

every color has a different nutrient in there.

And also you want to look at different textures, so

different colors, different textures in every plate, there should be

a rainbow.

So what are my vegetables?

You could use an avocado.

I'm planning to have avocado of lunch, so I'm going

to avoid my avocado.

We have carrot, we have a reddish, we have red

onion, also known as spanish onion.

Mhm Yeah, we have cucumber and then we have adam

and it didn't NAMI beans which are shelled soybeans, these

are some of my favorite.

So I'm not even bothered to to let them defrost

because the heat from the rice will will defrost them

for me.

Now it's a good idea to make the asian show

the asian shops supermarket.

Your friend we're making pokey balls because that's where you

get seaweed salad and you get a whole lot of

mommy beans shelled, you can get them without the shell

and they make great snacks.

But if you're going to add them to the poke

bowl, then buy them in this form.

Mm Which brings me to my final vegetable, which is

my, my seaweed salad.

Okay, so I'm going to arrange them in my plate

so that it looks pretty.

So I don't have a lot of color here.

So over here I'm going to add my carrot.

So we get some contrast in texture contrast in color.

Mm I love the color of the spanish onion, lovely

purple. The gorgeous greens.

And my other mommy Yeah.

Fantastic color from my seafood salad.

My seaweed salad.

Beautiful. It's one of my favorite things ever.

So I'm going to heat that in my capsicum and

then my radish.

Yeah, once you've got to that point, start to think

about the sharp the contrast in flavor.

So I want to have something which is nice and

sharp in flavor.

So I'm going to add some ginger.

Okay, so this is pickled ginger, so it's got a

fair amount of sugar in it.

But you only need a little bit to add a

sharp element of flavor to your dish.

Yeah, if you want, why don't you try adding a

few flakes of chile?

Yeah. Then we have our flavor.

So this is where you dress it, add a little

bit of Kewpie dressing.

There are different varieties and varieties of this.

Our favorite in the family is roasted sesame.

Now I'm not gonna add too much, just a little

bit too much and you've got too much oil, too

much sugar in your dish so just enough to help

combine the ingredients.

Okay. And then finally you want crunch, you want something

to make this dish pop on your taste buds.

And so I love.

Mhm. The deep fried shallots.

Now be careful with shallots that like this because they're

deep fried.

That means there is a fair amount of fat that

goes in them.

But as part of a nutritious meal, that's okay.

Yeah. Mhm.

Yeah. Okay.

Yeah. Yeah.

Thank you.

And so they there you have it a perky bowl,

contrasting flavors, contrasting colors full of complex carbohydrates, fair amount

of protein.

Keep your sustained energy release for the whole day.

Very satisfying.

Its attack imas.

Poke Bowl

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