Use Your Avocados to Make Poke Bowls

Use Your Avocados to Make Poke Bowls

The West Indies is home to the largest avocados that grow roughly to the size of two fists. Main varieties include Pollock, Lula, Russell and Simmonds. High season begins in July, peaks in September and ends in November. At this time of year, avocado, what we Trinbagonians like to call “zaboca”, is the darling of any local market and the go-to ingredient for choka, buljol, dips, and even smoothies. These green berries (yes, avocados are technically berries) offer rich, buttery texture to every dish they touch. But Trinis love it simple: sliced with a generous sprinkle of salt.

Long time ago, zaboca was deemed “poor man’s butter.” Now, it’s aptly called “rich man’s butter.” Across the country, markets and roadside vendors are selling one avocado for as low as $15 and as high as $30, depending on the size and the type. Its health benefits make it worth its value.

Avocados are high in fat, but it’s the kind of fat that’s good for you. Monounsaturated fats help reduce cholesterol levels and lower the risk of heart disease and stroke. Zaboca offers a great source of dietary fibre to improve digestion and maintain bowel health and potassium to help combat depression and fatigue, while regulating heart rate and blood pressure. Vitamins C, E, K, B5 and B6 strengthen your bones, boost your immune system and keep your skin silky smooth.

FUN FACT: One avocado contains more potassium than a banana.

Avocados do not ripen on the tree. They will ripen, or “soften”, naturally about one week after being harvested. You can, however, speed up the ripening process by placing an unripe avocado in a brown paper bag or wrapping it in newspaper and letting it sit at room temperature for two to three days. To check if your avocado is ripe, give it a soft squeeze. It should yield to gentle pressure.

Keep any remaining avocado fresh by storing it in the fridge with the pit in place, wrapped tightly in plastic. If not, the flesh will quickly oxidize and turn brown after being exposed to air.

TUNA-AVOCADO POKE BOWLS

Poke (pronounced poh-kay) is a very trendy Hawaiian dish that’s having a moment right now. If you love yellowtail tuna or sushi, this is the perfect nutrition-packed bowl for you.

YIELDS: 2 Servings

PREP TIME: 5 mins
COOK TIME: 25 mins
TOTAL TIME: 30 mins

INGREDIENTS
  •  2 cups sushi rice, rinsed 
  • ½ cup rice vinegar 
  • 2 tablespoons granulated sugar
  •  ½ cup frozen edamame
  •  ⅓ cup soy sauce 
  • ⅓ cup sesame oil 
  • 3 tablespoons lime juice
  •  ½ tablespoon freshly grated ginger
  •  4 green onions, thinly sliced
  •  2 pounds raw sushi-grade ahi tuna (or salmon), cut into ½-inch cubes 
  • 3 cucumbers, peeled and diced 
  • ¼ cup limu seaweed
  •  ½ large avocado, diced 
  • 1 tablespoon black sesame seeds, lightly toasted
  •  Spicy mayo, optional
DIRECTIONS
  1. Combine sushi rice and 2 cups water in a medium saucepan and bring to a boil over high heat. Reduce the heat to low, cover and cook 20 minutes, or until the rice is tender and the liquid is absorbed. Remove the pan from the heat and let it sit covered for 10 minutes.
  2. In a small microwave-safe bowl, combine vinegar and sugar together and microwave on HIGH for 30 seconds, or until the sugar dissolves. Stir and gently fold the vinegar mixture into the rice, until fluffy but still sticky. Transfer to a large bowl.
  3. Bring a small pot of water and salt to a boil. Add the frozen edamame and cook for 3 to 5 minutes, or until bright green. Drain and rinse under cold water. Pop the beans out of their pods and set aside.
  4. Combine soy sauce, sesame oil, lime juice, grated ginger and green onions together in a large bowl. Add tuna, cucumbers, and edamame and stir to coat thoroughly.
  5. Divide the rice into four bowls and top with tuna mixture, seaweed and avocado. Sprinkle toasted sesame seeds on top and serve.