Island Vitality Bowl: Hawaiian Ahi Poke with Tropical Quinoa Salad

Island Vitality Bowl: Hawaiian Ahi Poke with Tropical Quinoa Salad

This dish combines the fresh, nutrient-rich flavors of Hawaiian poke with a tropical quinoa salad for a balanced and satisfying meal. It’s loaded with lean protein, healthy fats, fiber, and vibrant greens to fuel your body island-style.

Ingredients (Serves 2-4)

For the Poke:

• 1 lb sushi-grade ahi tuna (or substitute cooked shrimp or tofu for a mainland-friendly alternative)
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tsp sesame oil
• 1 tbsp rice vinegar
• 1 tsp grated ginger
• 1 green onion, thinly sliced
• 1 tsp sesame seeds (optional)
• 1/2 avocado, diced

For the Tropical Quinoa Salad:

• 1 cup cooked quinoa (cooled)
• 1/2 cup fresh pineapple, diced
• 1/2 cup cucumber, diced
• 1/4 cup shredded carrots
• 1/4 cup red bell pepper, diced
• 2 tbsp chopped fresh cilantro
• Juice of 1 lime
• 1 tbsp olive oil
• Pinch of sea salt

Toppings (Optional):

• Sliced radishes
• Sliced avocado
• Seaweed salad (found in the refrigerated section of many stores)
• Toasted macadamia nuts or cashews

Instructions

1. Prepare the Poke:

1. Dice the ahi tuna into bite-sized cubes and place it in a bowl.
2. In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, and grated ginger.
3. Pour the mixture over the tuna and toss gently to coat.
4. Fold in the green onion and sesame seeds. Cover and refrigerate for at least 10 minutes to let the flavors meld.

2. Make the Tropical Quinoa Salad:

1. In a large bowl, combine the cooked quinoa, pineapple, cucumber, carrots, red bell pepper, and cilantro.
2. Drizzle with lime juice and olive oil, then add a pinch of sea salt. Toss until well mixed.

3. Assemble the Bowl:

1. In a shallow bowl, add a scoop of tropical quinoa salad as the base.
2. Top with the ahi poke.
3. Garnish with optional toppings like sliced radishes, avocado, seaweed salad, or toasted nuts for added texture and nutrients.

4. Serve and Enjoy:

Serve immediately and imagine yourself on a tropical beach, soaking in the vitality of island life!

Why It’s Packed with Nutrients

 

• Ahi Tuna: High in protein and omega-3 fatty acids, great for heart health and brain function.
• Quinoa: A complete plant protein packed with fiber and essential minerals.
• Pineapple: Loaded with vitamin C and bromelain, which aids digestion.
• Avocado: A source of healthy fats to keep you energized and satisfied.
• Veggies: Full of antioxidants, vitamins, and minerals to support overall health.

Mainland-Friendly Tips:

• If fresh ahi tuna isn’t available, use cooked shrimp or marinated tofu for a delicious substitute.
• Canned pineapple in 100% juice works if fresh pineapple isn’t accessible.

This Island Vitality Bowl is a perfect way to bring the taste and health benefits of Hawaii to your table. 🌴✨

 

Here’s a breakdown of the approximate micronutrients for the Island Vitality Bowl per serving (based on 4 servings):

Micronutrients

Ahi Tuna (4 oz per serving):

• Vitamin B12: ~2.5 mcg (over 100% DV)
• Vitamin D: ~5 mcg (25% DV)
• Selenium: ~40 mcg (73% DV)
• Niacin (Vitamin B3): ~9 mg (56% DV)
• Phosphorus: ~200 mg (29% DV)

Quinoa (1/2 cup cooked per serving):

• Manganese: ~0.6 mg (26% DV)
• Magnesium: ~59 mg (15% DV)
• Phosphorus: ~110 mg (16% DV)
• Folate: ~19 mcg (5% DV)
• Iron: ~1.4 mg (8% DV)

Pineapple (2 oz per serving):

• Vitamin C: ~15 mg (17% DV)
• Manganese: ~0.5 mg (22% DV)
• Vitamin B6: ~0.1 mg (5% DV)

Cucumber (2 oz per serving):

• Vitamin K: ~8 mcg (10% DV)
• Vitamin C: ~2 mg (2% DV)
• Potassium: ~70 mg (2% DV)

Carrots (1 oz per serving):

• Vitamin A (as beta carotene): ~428 mcg (48% DV)
• Vitamin K: ~4 mcg (5% DV)

Avocado (1/4 avocado per serving):

• Vitamin K: ~14 mcg (16% DV)
• Vitamin E: ~1.3 mg (9% DV)
• Folate: ~40 mcg (10% DV)
• Potassium: ~245 mg (5% DV)

Additional Micronutrients (from lime juice, cilantro, sesame seeds, and other ingredients):

• Vitamin C (lime juice): ~5 mg (6% DV)
• Copper (sesame seeds): ~0.1 mg (12% DV)
• Iron (cilantro): ~0.2 mg (1% DV)

 

Key Highlights

This bowl is a great source of:

• Vitamin A (from carrots and avocado): Supports vision, immunity, and skin health.
• Vitamin C (from pineapple, lime juice, and veggies): Boosts immunity and skin health.
• Vitamin B12 (from tuna): Essential for energy and red blood cell production.
• Healthy Fats (from avocado and sesame oil): Support brain and heart health.
• Magnesium and Phosphorus (from quinoa): Support muscle function and bone health.
• Selenium (from tuna): A powerful antioxidant.

These estimates can vary slightly based on ingredient sizes and preparation methods, but the bowl is nutrient-dense and packed with essential vitamins and minerals. 🌴

Here’s an estimate of the general nutrition information for one serving of the Island Vitality Bowl based on 4 servings. Nutritional values will vary depending on the specific brands and portion sizes used:

Estimated Nutritional Information (Per Serving)

• Calories: ~390 kcal
• Protein: ~30 g
• Fat: ~17 g
• Saturated Fat: ~2.5 g
• Unsaturated Fat: ~14.5 g
• Carbohydrates: ~30 g
• Fiber: ~6 g
• Sugars: ~8 g (from pineapple and carrots)
• Sodium: ~450 mg (can vary depending on soy sauce)
• Cholesterol: ~40 mg
• Potassium: ~700 mg

Macronutrient Breakdown

1. Protein (~30 g)

• From ahi tuna (main source), quinoa, and avocado.
• High-protein content supports muscle growth and repair.

2. Fat (~17 g)

• Healthy fats primarily from avocado, sesame oil, and olive oil.
• Supports brain health and provides long-lasting energy.

3. Carbohydrates (~30 g)

• Mostly from quinoa, pineapple, and veggies.
• Rich in complex carbs and fiber, providing sustained energy and digestive support.

Why It’s Balanced

• High in Protein: Supports satiety and muscle repair.
• Moderate Healthy Fats: For heart health and energy.
• Complex Carbs & Fiber: Provides energy without blood sugar spikes.

This bowl offers a great balance of macronutrients while being light, refreshing, and perfect for an active, health-conscious lifestyle. 🌴