Utano Hwezvibereko zveAhi Tuna Poke uye Maitiro Aungazviita
Kana iwe uchida sashimi kana ceviche, iwe unoda puroke, tsika yegwara rekuHawaii yekugadzirira hove dzakasvibirira. Izwi rokuti 'poke' (rhymes ne 'rakanaka') rinoreva hove inotemwa mudiki cubes. Nharaunda yemazuva ano inowanikwa neHawaiian munyu, gungwa regungwa uye pasi yakakangwa yakakunguti yakasikwa inamona.
History of Poke
Maererano nomunyori wezvokudya wezvokudya Rachel Lauden mubhuku rake rinonzi The Food of Paradise: Kuongorora Hwaii's Culinary Heritage, hazvisi pachena apo poke yakava nyama chaiyo yehove.
Kunyange zvazvo vaHawaii vakagamuchira hove dzakasanganiswa pamwe chete nemunyu uye zvimwe zviyo kwenguva yakareba, kutaura kwekutanga kweputiki mubhuku rinobika kwakaitika pakati pe1970.
Health Health Benefits of Poke
Paunenge uchiwana nyuchi yakabikwa kana mamwe marudzi ehove, tunahi yehhi ndiyo inowanzove inoshandiswa poke. Tuna inonyanya kuwedzera kune kudya kwakanaka nokuti inonyanya kukosha kweprotheni uye yakaderera mumafuta akawanda, asi yakakwirira mu omega-3 fatty acids iyo yakanaka kumwoyo wako neuropi. Zvakaderera mumakoriri zvakare. Chimwe chega chega chitsva cheshuga chinodha ine anenge makori makumi matatu.
Nzira Yokuita Nayo Nyore Pamba Pamba
Iwe unogona kuwana hurumende mumaresitorendi anotaura nezvePacific Asian foods, kana iwe unogona kuita pamba kumba.
Zvaunoda:
Tanga neushushi itsva yeushuwa yega tuna. Iwe unogona kunge uchienda kune imwe chivigiro chekuda kana kuti mushamba weAsia kana rako rekutengesa risina kutakura. Usashandisa nguva dzose yakasvibira tuna steaks. Nharaunda inowanzoitwa neHawaiian salt uye kukui nuts dzakakangwa uye pasi, panguva iyo dzinonzi inamona.
Izvi zvinosangana kuwana zvakaoma kuwana kunze kweHawaii, asi nguva dzose gungwa remunyu nemaruva anocheka macadamia mitsva anoita zvakanaka panzvimbo.
Mukuwedzera, iwe unoda Maui onion kana iwe ukwanisa kuwana (kana kazhinji anononi kana usingakwanisi kuwana Maui onion), mamwe mavara eiii, sesame mafuta, uye soy sauce.
Zvisungo:
- 1 pound fresh ahi tuna
- 1/3 mukombe soy sauce
- 1/3 kapu yakatswa anyezi
- 1/2 kapu yakasvibirira eii
- 2 tablespoons sesame mafuta
- 2 mashupuni akachekwa macadamia nuts
- 1/8 teaspoon gungwa munyu (kana kutora)
Cheka hove mumakumbo maduku akaenzana, anenge 1 inch square. Wedzera hove kune ndiro huru.
Wedzera zvakasara zvinoshandiswa uye zvishoma nezvishoma kukanda kuitira kuti tuna inoputiwe. Dhavhara ndiro uye uiise mufiriji kwemaawa maviri kana kupfuura. Zvadaro, unogona kuzvidya sezvazviri, wedzera zvimwe zvakasvibirira zvakadai semafuta eesame yakagadzirwa, chiripiki, kana gungwa, kana kushandisa poke yako kuti uite poke ndiro.
Saka Chii Chimwe Cheke?
Chimwe chinhu chinonaka sezvinonzi poke chinofanira kupararira kupfuura zvaro uye maguta makuru muUnited States ane mahodeji anoshanda mashoke ehoke, anosanganisira hove nemupunga uye mamwe maoko. Tsvaga maresitorendi anonyanya kuwanikwa muHawaiian kana kuAsia zvokudya, uye mune mamwe maguta, uchawana nzvimbo dzose dzekudyidzana dzakatsaurirwa kungova hoke.
Mikombe yakakosha yaunowana muresitorendi inogona kunge yakangofanana neyekutanga yeHawaiian poke ndiro kana kuti yakasiyana zvachose. Unogona kuwana zviputi zvehove nehove yakagadzirwa, shrimp, crab kana tofu uye dzinogona kunge dzakagadzirwa newacado, edamame, kana mayo inonaka, zvakafanana nezvamungawana mune zvekudya zvemashizha.
Nzvimbo dzakawanda dzinobata muto dzinosanganisira mucheka mutsvuku, sa sushi rice, asi unogonawo kuwana tsukini yakakanyiwa kana kuti quinoa pasi.
Pamusoro pezvikamu zvizhinji, zviputi zvepfuti zvine hutano hwakanaka uye hazvirevi zvakanyanya mumakori. Asi, kana iwe ukatsauka kubva kune chikafu chechikafu uye uwedzere mazuru ezvokudya zvinonaka kana zvimwe zvikamu zve avocado iyo calori count inogona kutamba.
Nzira Yekuita Ihove Bowl Pamba
Iwe uchada iyo poke yawakaita kare. Kana iwe unogona kuparadzanisa tuna uye edza simioni-gorosi salmon, nyama yakagadzirwa kana nyama yakagadzirwa. Kana iwe uchida kuenda kune zvishoma-tsika dzechikafu pendeke, unogona kushandisa tofu chunks, kunyorera nyama, kana kushandisa zvidimbu zvehove dzakagadzirwa, huku, kana yenguruve.
Ichokwadi kuti iwe uchadawo rizi. Sushi rice ndiyo inosarudzo yakanakisisa, asi pfupi kana kuti pakati peji tsvuku rairi ichaita. Kana kuwedzera mune imwe fiber uye shandisa risi tsvuku. Zvimwe zvinoshandiswa zvinogona kusanganisira avocado, gungwa, gorosi slices, shredded karoti, shredded kabichi, edamame, cherry tomato kana mbeu sesame. Kana iwe uchida spicier poke bowl, wedzera chizipe pepper kana sriracha muto.
Zvisungo:
- 1 pound ye poke (shandisa recipe kumusoro kana imwe yemakatepi akawanda unogona kuwana paIndaneti)
- 2 makapu akabikwa mupunga
- 1 avocado, peeled, pitted uye sliced kana cubed muzvipembenene zvakatsvaira
- 1 cup shredded cabbage
Gurai mupunga wakabikwa pamwe chete mumakumbo mana. Wedzera 1/4 yehoke kune imwe neimwe yepamusoro uye nepamusoro nemari yakawanda ye avocado uye shredded kabichi. Anoshumira vana.
Chero imwe neimwe inosvika 285 makorikiti, 31 gramu mapuroteni, 26 gm carbohydrates, uye 3 gramu fiber.
Zvimwe Zvimwe Zvinyorwa zvePoke Bowls
Kune nzira dzakasiyana-siyana dzokugadzira zvikokwe zveputi pamusha, kusanganisira California Roll poke bowls uye ahi tuna uye quinoa poke bowls. Chero bedzi paunosarudza zvishandiso unofarira, mugumisiro wekupedzisira unofadza.
Iwe unofarira kushanda nemapuropiro panzvimbo pekuti uzviite iwe pachako here? Zvino tarira pane mamwe mapeji anoshamisa kuti utange:
- Zvokudya zveTofu Zvokudya Zvokudya
- Ahi Tuna Poke Bowls
- Salmon Poke Bowls
> Sources:
> SelectMyPlate.gov. "Supertracker: My Recipe."
> Laudan, Rachel. Zvokudya zveParadhiso: Kuongorora kuHawaii Culinary Heritage . Honolulu: U weHawai'i Press, 1996. Print.
> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvaga Chirafu National Nutrient Database ye Standard Reference Release 28.