Monday, November 5, 2012

Sushi Sunday!

Sushi night is always one of my favorites. It is easier than you would think, more fun than going out to sushi and it is much nicer on your wallet. Last post we touched on the different types of fats: saturated, unsaturated, and trans fat. The Squash Soup was a way to get a creamy taste without adding cream or  other saturated fats. This post is about finding health alternatives to our protein choices to lessen the dangerous fats and allow for the healthy fats in our diets. Many of our popular protein choices in America today are high in saturated fats. The fat you can see in steaks or other animal proteins is mostly all saturated fats and a lot of it at that. High saturated fat diets have been seen to lead to many diseases like heart disease. Although there are many different benefits to red meat including minerals such as iron only a limited amount should be consumed. When fatty animal meat is limited fish is a great meat to get the protein you need with the healthy unsaturated fats such as Omega-3. Omega-3 and Omega-6 are two types of fatty acids that our bodies need and cannot make themselves. Omega-3 and Omega-6 are both shown to have great health benefits including lower blood pressure for a heathy heart and brain functions. There are many tasty and healthy fish dishes you can prepare but I would like to share with you sushi making. This is a fun way to make dinner with friends and family. It gives everyone an opportunity to be a part of the process. Enjoy!

The first part to making sushi is the shopping. There are a few necessities but lots of room to make your favorite creations for any kind of sushi you would like to make. Let us start with the shopping list:


  • Bamboo sushi roller (you can find at Haggen)
  • Sushi seaweed paper
  • Sushi Rice (I use Kokuho Rose)
  • 1 carrot, julienne 
  • 1 cucumber, julienne
  • 1 avocado sliced
  • Sushi grade fish, I use tuna from the Coop
  • Wasabi
  • Soy Sauce


  • Imitation Crab
  • Cream cheese (very little remember this is the saturated fat)
  • Panko Flakes (adds a crunch to your sushi)
  • Any thing else you desire from tobico caviar to apple slices (get creative)

Once you have all your ingredients you need to make your sushi rice. The trick to making the sticky rice is FOLLOW DIRECTIONS. This is one of the only times I will say don't try and be creative. The best say to make the rice is to follow this video (I do not use the kombu seaweed in the video). Make sure you rinse the rice very very well.

After the rice is made and the veggies are julienned it is now finally time to assemble and make your creations! 


1. Lay your sushi mat on a flat surface such as a cutting board or counter top.
2. Lay one sheet of sushi seaweed paper on top of sushi mat
3. Wet fingers to keep sushi rice from sticking to your hands and flatten a layer of rice on 3/4 of the seaweed paper
4. Place a few grains of sticky rice onto the edge of the paper to allow the sushi roll to stick together on the ends
5. Add the desired ingredients, here are some of my favorite combos:
        ~California Roll: Imitation Crab, Carrot, Cucumber, and avocado
        ~Tuna, cream cheese, and cucumber
        ~Spicy Tuna (recipe at bottom), carrot, cucumber
        ~Spicy Tuna and Creme Cheese
        ~Imitation Crab, cream cheese, and panko flake
        ~ Avocado, carrot, and cucumber
        ~Anything your heart desires

6. After you have your ingredients chosen make sure it is not too much and place about an inch from the edge of the start of the rice layer

7. After the ingredients are placed it is time to roll. Orient the sushi paper so the side lacking rice on the edge is farthest away from you. Grab the paper and rice closest to you and fold over on top of the ingredients. Try and tuck the paper tightly under the ingredients and proceed to roll the sushi as tight at possible.

8. Once the roll is formed roll it into the bamboo sushi mat and press firmly between hands to form a tight roll.
9. When cutting the sushi you want to use the sharpest knife you have. Wet the knife under cold water. When slicing the sushi try and make one cut through the sushi as apposed to sawing the knife back and forth.
10. After slicing the sushi place on a platter and proceed to the next roll.

There are many different ingredients to use and many different ways to roll your sushi. For tips on rolling youtube is your friend. Enjoy your glorious sushi dinner! Be creative and remember to have passion for your food and compassion for your body. Cheers!

Spicy Tuna Recipe

1 cup Chopped Tuna
1 tbsp Mayo
1 tbsp Ground Chili Paste (Asian aisle at Haggen)
Sriracha to taste

Mix all ingredients together in a small bowl. You can leave tuna as coarse or as fine as desired.


  1. Awesome! I have a question, is white rice bad for you? Is there a healthier substitution?

  2. My opinion on white rice verses brown rice or whole grain vs non is that as long as you are getting adequate amounts of fiber and all the vitamins and minerals that are found in the germ and bran that is not in white grains in other parts of your diet than I think having white rice with your dinner is fine. If you are worried about not getting enough fiber than you can make sushi rice with brown rice replacing the white rice with short grain brown rice. It will not be as sticky but you will be able to form rolls still.