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Vegan Sushi Recipe: How to Make Healthy Vegetable Rolls

AHA Publisher — Tue, 16 Mar 2021 07:00:42 +0000

Dr. Josh Axe, DC, DMN, CNS – Many people wonder: Is sushi healthy? It really depends, but homemade sushi, like my vegan sushi recipe I share here, certainly can be. As you know, sushi is one of those meals that can either be really good for you or surprisingly unhealthy. While it starts out as a nutritious option, it can quickly go astray. Low-quality fish, a heavy hand on the white rice and a dousing of sodium-laden soy sauce mean that sushi is often a food to avoid. That is until now. This vegan sushi recipe will completely transform how you think about sushi. Key Ingredients While even some vegan sushi recipes can contain unhealthy ingredients, we only use the healthiest vegan sushi ingredients in this vegetable sushi roll recipe. You won’t miss the fish with this ultra good-for-you version. Instead of the suspicious fish you find at some sushi joints and certain sushi roll recipes (goodbye, imitation crab meat), you’ll have loads of veggies wrapped in nori, a type of seaweed, and cauliflower rice replacing the heavy grain. What is vegan sushi made of? Here are the main players in this vegetarian sushi: Cauliflower: High in fiber, carotenoids, polyphenols and essential vitamins, cauliflower is a powerful cancer-fighting food that also fights inflammation and supports hearth and digestive health. Nori: As a healthy seaweed, nori provides several minerals, including iodine, and can support digestion, cholesterol levels, blood sugar and thyroid health. Cucumber: One of the most hydrating veggies around, cucumber is high in antioxidants and nutrients but low in calories. As such, it’s great for detoxification, hydration and weight maintenance. Carrot: As a huge source of vitamin A, carrots support eye, heart, oral, skin and brain health. Shiitake mushrooms: As a medicinal mushroom, shiitake is an immune-booster that is also high in vitamin D. As such, this type of mushrooms is great to combat obesity, heart disease and more. Avocado: A true superfood, avocado is loaded with healthy fats and supports healthy vision, combats cancer cells, boosts weight loss, reduces inflammation and so much more. Alfalfa sprouts: High in vitamins K and C, along with many vital minerals, alfalfa sprouts are good for bone health and possess powerful anti-aging properties. This vegan sushi is a terrific option whether or not you are vegan — it’s light and fresh, requires no heat making for a perfect summertime option and is prepared quite easily. Get your vegan sushi on! How to Make Vegan Sushi Making sushi can be a snap, including this vegetable roll recipe. Begin by adding the cauliflower to a food processor and pulsing until it’s reached a rice-like consistency. This low-calorie, vitamin-rich vegetable makes eating this vegan sushi guilt-free. Place the cauliflower rice in a bowl, and pat down with a paper towel to remove the extra moisture. Set the rice aside for now. Now add the almonds to the food processor, pulsing until finely chopped. Combine them with the cauliflower rice, adding bee-free honey and salt and giving it all a good stir. Next, place a sheet of the nori seaweed on either a sushi rolling mat or a flat surface, and add 1/3 cup of “rice” to the nori, leaving about an inch rice-free around the edges. You’ll need that space to roll the sushi later. Add the rest of your fillings to the vegan sushi — yum! Then, using your hands, fold the nori up and over the filling, rolling tightly. Wet the nori with a little water to seal it shut. Cut the roll into smaller pieces with a knife, wiping it down with a damp towel between slices so the knife doesn’t stick to the roll. Serve with liquid aminos, a vegan-friendly soy sauce alternative. This vegan-friendly sushi is pretty easy to make and so delicious! As you get more familiar with the process, you can even start to get creative with your fillings. I love making a double batch of these vegan sushi rolls to chow down at lunchtime. I hope you love them as much as I do! Vegan Sushi Recipe: How to Make Healthy Vegetable Rolls DESCRIPTION This vegan sushi recipe will transform how you think about sushi. Instead of fish, it contains veggies wrapped in nori and cauliflower rice. INGREDIENTS Sushi Rice: 1 large head of cauliflower (makes about 6 cups cauliflower rice) ¼ cup almonds 1 tablespoon vegan honey A dash of Himalayan salt Filling: 8 sheets of nori 1 cucumber, julienned 1 carrot, peeled and washed, julienned 4 shiitake mushrooms, washed and thinly sliced 4 green onions, washed and chopped 1 avocado, peeled and thinly sliced 1½ cup alfalfa sprouts Dipping: Liquid Aminos INSTRUCTIONS Place the cauliflower in a food processor and pulse until rice consistency. In a large bowl, add cauliflower rice and pat with a paper towel thoroughly to remove moisture. Set aside. Add almonds to food processor and pulse until finely chopped. Add almonds to cauliflower rice and add bee-free honey and salt, mixing until well-combined. Place a sheet of nori on a sushi rolling mat or flat surface, add ½ cup of cauliflower rice leaving about an inch around the edges, add filling ingredients. Using your hands, fold the nori up and over the filling and roll tightly, wetting the top edge of the nori with a little water to seal it. Cut the roll into little pieces wiping your knife with a damp towel between cuts so it doesn’t stick to the roll. Dip in Liquid Aminos. To read the original article click here. For more articles from Dr. Axe click here.

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Fermented Soy Products May Help You Live Longer

AHA Publisher — Tue, 11 Feb 2020 08:00:30 +0000

Dr. Ananya Mandal, MD via News-Medical Net – A new study has shown that products made of fermented soy such as miso and soy sauce can help individuals live longer. The study titled, “Association of soy and fermented soy product intake with total and cause specific mortality: prospective cohort study,” was published in the latest issue of the journal British Medical Journal. The new study involved fifteen year dietary data of over 92,915 Japanese men and women aged between 45 and 74 years. There were 42,750 men and 50,165 women. The dietary habits as well as overall health of these individuals were taken into consideration before the results were analyzed. The consumption of fermented soy products such as miso, natto were analyzed and on the other hand non-fermented soy products and tofu consumption were also analyzed with respect to mortality and overall health. Dietary data on 138 food and beverage items was gathered over five years from the participants and they were followed for an average of around 15 years. This was part of the Japan Public Health Centre-based Prospective Study which includes 11 public health centres across Japan. The team looked at death certificates of the participants who died during the follow up period and noted the deaths due to cancers, heart or cardiovascular disease, cerebrovascular disease or stroke, respiratory diseases such as asthma and chronic obstructive pulmonary disease and injuries. They wrote that deaths were divided under five headings – “cancer, total cardiovascular disease mortality, heart disease, cerebrovascular disease, respiratory disease, and injury.” At the end of the follow up there were a total of 13,303 deaths. The participants also reported about their smoking and other habits in the five year survey. These were taken into consideration when assessing the association between fermented soy product use and mortality. Results revealed that persons who ate more of the fermented soy products such as miso, soy sauce, tempeh, natto etc. were more likely to live longer. Miso is soy that is fermented with Aspergillus oryzae. Non fermented soy products include tofu or soy curd and abura-age or fried tofu. These foods are popularly consumed in many Asian nations and they have been found to lower the risk of death. As a next step the team looked at the amount needed to be consumed to achieve the longevity benefits. Here the researchers noted that men who ate at least 50.2 grams of fermented soy products were 10 percent less at risk of dying within an average of 14.8 years. This was comparable with men who ate little fermented soy products. For women the benefits from soy products could be achieved by 46.6 grams of these fermented soy products each day, wrote the researchers. Natto is a traditional Japanese food where soy is fermented with Bacilus subtilis and it is a popular breakfast across the nation. This study looked at health benefits of natto alone and found that eating 26.2 grams of natto per day reduced the risk of deaths by 24 percent in men and 21 percent in women. The researchers wrote that the possible explanation behind the benefits offered by these fermented soy products could be their high fibre content. They added that these foods also contain high amounts of potassium which could be beneficial in diet. Soy products, they wrote, are rich in “isoflavone and fibre” which have properties to prevent onset of cancers, heart disease, high cholesterol and weight gain, wrote the researchers. They explained that in fermented soy products whole soy breans are used. This prevents loss of essential nutrients which might be the case with non-fermented soy products. Further, fermentation of the soy beans also produces bioactive compounds such as polyamines and nattokinase (seen in natto), they wrote. They called for more studies to understand the exact reason why these foods could benefit by reducing mortality risks. They warned that the reduction in mortality risk was not seen with “total soy product” consumption. This meant that fermented soy product consumption provide mortality benefits that were not seen with non fermented soy products. They wrote in conclusion, “A significant association between intake of total soy products and all cause mortality was not, however, observed. The findings should be interpreted with caution because the significant association of fermented soy products might be attenuated by unadjusted residual confounding.” One of the authors of the study, Dr Norie Sawada of the National Cancer Centre in Japan, said that consuming fermented soy products is recommended to reduce the cardiovascular disease risk across the world. To read the original article click here.

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