Sunday, January 22, 2012

Sushi Rolls with Brown Rice (GF, DF)

Sushi rolls! They are a delicious and healthy option for both dinners and lunches, and are simple and inexpensive to make. They are also a great snack food and easy to take on trips, picnics, to work etc. The seaweed contains many trace minerals, the brown rice is a whole food that is packed with fiber, vitamins and minerals, and then you can add whatever vegetables you like and meat or tofu - or stick with just the veggies. (I have included them in the category 'vegetarian recipes since they are easy to make vegetarian, even though the ones in these photos that I made contain tuna fish.) Most people will be familiar with different kinds of rolls that are out there and you can suit what you put in them to what you like.

Why brown rice instead of white rice?

Brown rice is unrefined and is the whole grain; the germ, the bran and the starch along with all of their vital nutrients. When rice is milled into white rice, the bran and germ are removed and only the starch is left behind, meaning that white rice and its products have much less nutritional value. Brown rice is a whole food, which as mentioned before is high in dietary fiber, vitamins and minerals. It also contains essential oils and protective antioxidants. Rice bran has even been found to be one of the must nutrient dense substances to ever be studied!

2 cups of brown rice (regular, long grain or sushi rice)
2 cups of water
A pinch of sea salt

Carrots sliced thin
Cucumber sliced thin
Avocado sliced thin
Green onions sliced thin

Meat and tofu options:
Canned tuna
Cooked salmon
Raw sashimi-grade salmon or tuna
Chicken/teriyaki chicken
Sauteed tofu

Rice vinegar and mirin for cooked rice (optional)
Nori sheets
Sushi roller

1. Place the rice and water into a large pot and bring to a boil, stirring regularly.

2. Lower heat to a simmer and cover for 25-30 minutes.

3.Remove from heat and let stand for 10-15 minutes.

4. Season rice with 2-4 tablespoons rice vinegar and 2-4 tablespoons mirin (optional) and a pinch of sea salt.

5. While the rice is cooking, you can prepare your vegetables and other ingredients.

6. Place a sheet of nori shiny side down on the sushi roller and spread a thin layer of rice to 2 inches below the top of
the sheet.

7. Put the veggies at the top of the sheet (as shown in the photo) and tightly roll from the veggie side.

8. Seal the nori by putting a bit of water on the end to help the ends stick together.

9. Roll the nori in the sushi roller firmly.

10. Slice with a serrated knife that has been dipped in water, and enjoy plain, with wasabi, ginger, soy sauce, tamari or another dipping sauce of your choice.

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