BOB's BLOG - Friday 16 May 2025

Seriously interesting musings on all things brunch & beyond.

T&T's delicious Salmon Poke Bowl

From Hawaii to Putney: Tried & True's Evening Poke Bowl Delivery Has Arrived

There's a reason why Tried & True Café has become a beloved Putney institution. We've always believed in serving food that's exactly what our name promises: tried and true quality that never disappoints. Now, we're thrilled to announce our newest venture—evening delivery service featuring Hawaii's most delicious export: the poke bowl.

What Exactly Is a Poke Bowl?

If you haven't yet experienced the fresh, vibrant flavors of a poke bowl, you're in for a treat. Pronounced "POH-kay" (not "poke" like the Facebook action), this Hawaiian dish has ancient roots but feels thoroughly modern in its approach to clean, nutritious eating.

Traditional Hawaiian poke began as a simple dish of cubed raw fish, typically ahi tuna, seasoned with sea salt, seaweed, and crushed candlenuts. The word "poke" itself means "to slice or cut" in Hawaiian, referring to the cubes of fish that form the dish's foundation.

Fishermen would prepare fresh poke as a snack, using the trimmings from their catch and seasoning them with whatever ingredients were available. It was sustenance food—practical, nutritious, and delicious—eaten while looking out over the same waters that provided the meal.

The Evolution of a Classic

While traditional poke is still widely enjoyed in Hawaii, the dish has evolved considerably, especially as it's traveled to the mainland and beyond. The modern poke bowl as we know it today typically features:

• A base of rice (often seasoned) or greens

• Cubed raw fish (usually tuna or salmon, though cooked options are now common)

• A flavorful sauce or marinade

• A colorful array of toppings like avocado, edamame, seaweed, and pickled vegetables

This evolution has transformed poke from a simple snack into a complete meal—balanced, nutritious, and endlessly customizable.

Why Putney Needs Poke

At Tried & True, we've always taken pride in being ahead of the curve while staying true to what matters: quality ingredients prepared with care. Our decision to bring poke bowls to Putney's evening dining scene wasn't made lightly.

We recognized that our community needed:

1. Nutritious evening options: When the workday ends, finding food that's both delicious and nourishing can be challenging.

2. Convenient, feel-good delivery: Sometimes you want to eat well without leaving home.

3. Fresh alternatives to heavy takeaway: Traditional takeaway often leaves you feeling sluggish.

Our poke bowls address all these needs while introducing Putney to flavors that might be new to many of our guests.

The Health Benefits: Why Poke Is More Than Just Delicious

The beauty of poke lies not just in its vibrant flavors but also in its impressive nutritional profile:

Lean Protein Powerhouse

Each of our poke bowls contains a generous serving of protein, typically 25-30 grams per bowl. Whether you choose traditional raw fish or one of our cooked options (chicken or tofu), you're getting quality protein that helps:

• Build and repair muscle tissue

• Keep you feeling fuller longer

• Support post-workout recovery

• Stabilize blood sugar levels

Omega-3 Fatty Acids

Our fish-based poke bowls are excellent sources of omega-3 fatty acids, which research has shown may help:

• Reduce inflammation

• Support heart health

• Improve brain function

• Enhance mood and mental well-being

Nutrient-Dense Ingredients

Every component in our poke bowls serves a nutritional purpose:

• Avocado: Provides healthy monounsaturated fats and fiber

• Edamame: Offers plant-based protein and essential minerals

• Seaweed: Contains iodine and unique marine nutrients rarely found in land vegetables

• Pickled vegetables: Supports gut health with natural probiotics

• Fresh vegetables: Delivers vitamins, minerals, and antioxidants in their most bioavailable form

Balanced Macronutrients

What makes poke particularly special is its balanced approach to macronutrients. Each bowl provides an ideal ratio of protein, healthy fats, and complex carbohydrates, giving you sustained energy without the crashes that come from less balanced meals.

Supporting Your Fitness Goals

Whether you're actively training or simply trying to maintain a healthy lifestyle, our poke bowls can be valuable allies:

Pre-Workout Fuel

Ordering a poke bowl 1-2 hours before exercise provides:

• Clean carbohydrates for energy

• Protein to prevent muscle breakdown

• Light, digestible nutrition that won't weigh you down

Post-Workout Recovery

After exercise, your body needs:

• Protein to repair muscle tissue

• Carbohydrates to replenish glycogen stores

• Anti-inflammatory compounds to address exercise-induced inflammation

Our poke bowls deliver all three, making them ideal recovery meals.

Maintaining a Calorie Deficit

For those watching their caloric intake, poke offers:

• Tremendous flavor satisfaction without excessive calories

• High protein content that supports metabolic rate

• Filling fiber that promotes satiety

• Options to customize based on your specific goals

Tried & True's Poke Philosophy

While we honor the Hawaiian origins of poke, we've crafted our menu to reflect both tradition and innovation. Our head chef Felipe has developed recipes that maintain the essence of authentic poke while introducing elements that appeal to the Putney palate.

We offer:

🍣 Salmon Sashimi

🍣 Roasted Salmon

🐟 Tuna Samshimi

🍗 Poached Chicken

🍤 Garlic Prawn

🇬🇷 Greek Vegetarian Bowl

🍄‍🟫 Vegan Poke Bowl

How to Order

Bringing the fresh flavors of Hawaii to your Putney doorstep couldn't be easier:

1. Open deliveroo App.

2. Search Tried & True

3. Select your poke bowl(s) (we also sell drinks and salads)

4. Choose your delivery time (available 5-9 PM, Wednesday to Sunday)

5. Enjoy restaurant-quality nutrition in the comfort of your home

For our regular café guests, we're offering 20% off all orders on Deliveroo.  Available on the app.  Hurry before this offer ends!  Collection is also available - just select in the app.

Join the Poke Revolution

As Putney continues to evolve as a food destination, we're proud to bring this nutritious, delicious Hawaiian tradition to our community. We believe that eating well shouldn't require sacrifice—neither of flavor nor convenience.

Our poke bowls represent everything we stand for at Tried & True: quality ingredients, thoughtful preparation, and food that makes you feel as good as it tastes.

We can't wait to hear what you think.

Cheers

Rob & the Tried & True Team

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