Sushi is suitable for all diet types and is so versatile in its form: you can alter both the contents and even the grain type. My classes cater for many diet types, including vegan and gluten free, using an extensive range of what we term ‘Superfoods’.
I incorporated black quinoa (I’ve always pronounced it wrong, but it should be ‘keen-wa’) into my brown and white rice bowls ready for sushi making. Black quinoa is the crunchiest so this compliments the soft rice nicely.
Quinoa is one of the most popular superfoods at present, with twice the protein content of rice/barley and wheat-free. I also made a separate bowl of whole-grain brown rice, the healthier alternative to white rice.
Many of the above ingredients have been labelled a ‘Superfood’: a marketing term for fruit/vegetables and grains with assumed health benefits. Sushi itself is already healthy but I wanted to focus exclusively on some of these Superfoods.
My particular favourite is the avocado: I love the colour, the texture and the taste and it is perfect for using in sushi rolls and as a topping for nigiri and temari zushi. It also contains twice the potassium of a banana and is a source of healthy fat – increasing your good cholesterol!
Kale is one of the most popular of the Superfoods, and is very inexpensive and high in vitamins and minerals. Even the nori (seaweed) covering sushi is filled with antioxidants and vitamins – there are over 20 different species in Japan!
I love mixing tahini with lemon or lime juice and adding it to sushi rolls. Tahini originates from the Middle-East and contains more protein than milk and most nuts. It is also a great source of vitamin B and E. This futomaki (large roll) was filled with tahini, sweet potato, asparagus, aubergine, kale, watercress and topped with umeboshi (Japanese plums), lemon, lime and wasabi….delicious!!
I made nigiri zushi (rice topped with fish or vegetables) with a selection of my ingredients and topped some with a miso and mirin dressing and others with umeboshi and small slices of lemon and lime. Spring onion, seaweed, kale and nuts make a great side to this ‘Super Sushi’ :)!
Green tea compliments sushi very well. The tea is full of antioxidants and contains Vitamin B amongst many others so it’s good to drink lots.
Come and learn more by attending one of my sushi classes!