BEACH- READY BOWLS

Lean bowls of protein are crossing over from Hawaii, brimming with raw nutritional power. Say aloha to the strongest streetfood to reach our shores

Hawaiian poké is the latest streetfood to reach our shores. Get ahead of the wave

The country that brought us floral shirts, ukuleles and the now sorely missed Barack Obama is serving up the food trend of 2017. Poké literally means ‘to dice’. In Hawaii, this traditionally refers to cubes of tuna on a bed of rice, but anything goes. And with a plethora of fresh ingredients – plus minimal added fats – it’ll give you a head start toward grass skirt-ready abs, too.

i) MAHI MAHI

So good they named it twice, this tropical fish is low in calories – just 85 per 100g – but high in protein. It’s also swimming in inflammation-fighting nutrient selenium, so your body won’t flounder after a tough week’s training.

ii) SALMON

Commonly served ‘lomi lomi’ (rubbed in salt or spice), a portion of salmon provides your RDA of vitamin D. Almost a quarter of Brits are deficient in the nutrient, which is crucial for boosting testosterone. Call it sunshine on a plate.

iii) AHI TUNA

The poké staple has a protein-fat ratio of 20:1, plus it’s packed full of B vits to help you metabolise carbs. A study in Food Science & Technology found that frying or canning tuna reduces its omega-3 by up to 85%. Raw wins out.

iv) GOLDEN BEET

Break from the theme and swap your surf for some earth. These beets pack all the stamina-boosting benefits of your garden variety, but in a sweeter package. Plus the yellow roots have more disease-fighting carotenoids. If you don’t live within strolling distance of Waikiki beach, a good fishmonger is a must. The supermarket wet counter won’t cut it here: “Ask for sashimi-grade fish,” says James Gould-porter of Island Poké in London. Push the boat out with superfrozen tuna, which is kept at - 60°C for a fresher taste and more nutrients. Ask for a side of salmon, too, and skin it using a long knife with flex: “Cut deep to remove the grey membrane, which is less appealing when eating fish raw.” Then dice with a sashimi knife (£ 29.50 souschef.co.uk) in a single motion, for clean edges – presentation is key.

When it comes time to assemble your dish, adopt a Japanese ‘chirashi’ style, in which foods are scattered, rather than mixed. Be sure to let the rice cool first; if it’s warm, it’ll cook the fish. Finally, grab some chopsticks (£ 3 thejapaneseshop. co.uk) – or a fork if no one’s watching.

When prepping your poké, dress the cubes of fish in a chilli- shoyu sauce, made with ginger, tamari soy, sesame oil and togarashi pepper mix. Add to taste – you want to flavour the fish, not drown it. Now try these recipes from Island Poké. You’ll be hooked.

i) TAHITIAN POISSON CRU POKÉ & CHIPS

SERVES 2 White fish (monkfish, mahi mahi or cod), 160g Lime juice, cup Tomatoes, 2 White onion, 40g Coriander, handful Red chilli, ½ Coconut milk, to taste Corn tortilla chips, 150g METHOD “This first recipe has a Tahitian influence,” says Gould-porter, so instead of using shoyu dressing, you’ll soak the fish in lime. Cube it small, so the citrus cures more of the flesh. After an hour max, mix with the salsa ingredients and coconut milk. Serve it up as a low-carb appetiser – or spoon it into your mouth with tortillas.

ii) LOMI LOMI SALMON & YUZU MANGO SALSA

SERVES 2 Short-grain brown rice, 200g Sushi vinegar, 40ml Salmon, 160g Chilli-shoyu dressing (see above) Mirin, dash Yuzu juice, dash Mango salsa Edamame beans, 80g METHOD Cook the rice and mix with sushi vinegar. Slice the fish into 2-3cm cubes, then add the chilli-shoyu, mirin and yuzu juice. “This time, add the dressing just before you serve, so the citrus doesn’t cure the fish,” says Gould-porter. Garnish with mango salsa, then sprinkle on edamame beans for a top-up of iron and calcium.

iii) CLASSIC AHI POKÉ & PINEAPPLE SALSA

SERVES 2 Sushi rice, 200g Sushi vinegar, 40ml Yellowfin tuna, 160g Chilli-shoyu dressing Pineapple salsa Wakame seaweed, 80g Crispy shallots, 35g METHOD Cook the rice, then add the sushi vinegar. If you’re craving an extra kick of flavour, Gould-porter adds furikake seasoning, which you can find in East Asian food shops. Dress your cubes of tuna with the shoyu-chilli sauce, then place them on top of the rice. Serve with pineapple salsa (rich in muscle-repairing bromelain), wakame and crispy shallots.

iv) BEETROOT POKÉ ON RAW SLAW

SERVES 2 Golden beetroot, 220g Chilli-shoyu dressing Red & white cabbage, 100g Carrots, 50g Fennel, 50g Mirin, 1tsp Ume plum dressing, to taste Coconut chips, 60g Sliced nori, 25g METHOD One for those looking to lean down at lunch. Rub the beetroot with oil, then roast at 200°C for 2.5hr. Peel and cube them, then add the chilli-shoyu. For the slaw, finely slice the veg and combine with mirin and ume plum. Both the fennel and cabbage are great sources of hunger-abating fibre. Top with coconut chips and nori.