BOB's BLOG - Friday 16 May 2025
- Rob Kelly
- May 21
- 4 min read
Seriously interesting musings on all things brunch & beyond.

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:
Nutritious evening options: When the workday ends, finding food that's both delicious and nourishing can be challenging.
Convenient, feel-good delivery: Sometimes you want to eat well without leaving home.
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:
Open deliveroo App.
Search Tried & True
Select your poke bowl(s) (we also sell drinks and salads)
Choose your delivery time (available 5-9 PM, Wednesday to Sunday)
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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WEEKEND HOURS - 8.30am - 4pm EVENING DELIVERY Wed to Sun 5pm to 9pm Copyright © Tried and True Cafe Putney, All rights reserved.
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