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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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This Common Food May Be as Deadly as Sugar

AHA Publisher — Mon, 14 Dec 2020 08:00:01 +0000

Dr. Don Colbert – A worldwide food staple may be deadly. It may be on your dinner plate. Have you ever walked into your favorite restaurant, ordered beef and broccoli, with a side of a mound of sugar? Or, a sugar roll when indulging in sushi? How about chicken and sugar soup? If you’re eating white rice with your meal, you’re essentially doing just that. In fact, new studies and evidence show that white rice specifically, even compared to other high carb foods, elicits a strong rise in blood sugar response soon after eating it. It’s similar to eating sugar and maybe as deadly. Here’s what researchers are finding and how you can avoid eating a mound of sugar at dinner. White Rice Is a Mound of Sugar? White rice is eaten as a staple around the world. In fact, together with wheat and corn, rice provides approximately 42% of the calories consumed by the human population worldwide (1). Unfortunately, it is a highly processed food. It is used mostly because it is inexpensive, and has a long shelf-life. Compared to brown rice, which is also very high in carbohydrates, white rice is void of many nutrients. During processing, the bran (fiber) and germ (vitamin and minerals) are removed from the grain of rice. This is similar to the processing of many “white grains,” such as refined wheat vs. whole-grain wheat. Removing the germ and bran significantly increases the shelf-life of rice. Once removed, the white rice has far less protein, fiber, magnesium, B Vitamins, and phosphorus than its brown rice counterpart. White Rice Vs. Human Health However, the real problem with white rice is not just a lack of fiber or vitamins and minerals. It’s how your body processes it. When you eat white rice, your body actually begins digesting and breaking it down in your mouth. This occurs mechanically with all foods as you chew. But, with refined carbohydrates like white rice, the enzyme amylase begins breaking it down from the start as well. Why? Your body thinks you’re eating it because you need quick energy, right now. After it’s broken down in the mouth, it goes down the esophagus, to the stomach, where more enzymes, stomach acid, and mechanical stomach-churning break it down further. From there, it’s delivered to the small intestines for further breakdown, and complete absorption (there’s not much fiber residual left to slow it down or reduce absorption). This all occurs very, very fast. Fast, complete, carbohydrate digestion is not great for your health. In fact, once absorbed, the rice is transported to the liver, turned into blood sugar, and poured into the bloodstream in a glucose bolus. Now, the body must deal with it. There are two options: Store it as triglycerides and fat by sending out an unhealthy insulin bolus. Allow blood sugars to rise dangerously high. A food’s digestion, absorption, and blood sugar effect are quantified as its glycemic index. Glycemic Index and Current Studies The glycemic index of white rice tells some of the story: 73 +/- 4. For reference, sugar is 100, and white spaghetti noodles are 49 +/-2 (2). But, this is not the whole story. Recent studies show that it is far worse than many other carbohydrate foods in terms of blood sugar reactions, and may even play a part in the development of chronic blood sugar issues. For example, one small study of 12 adults with elevated blood sugars aimed to determine the post-meal blood sugar reactions of a high protein pasta, regular pasta, and white rice. The grams of carbohydrates were exactly the same for each meal. researchers found that peak blood glucose was significantly lower for the pasta and high-protein pasta meals, despite identical carbohydrate amounts (3). Another study with 15 overweight adults with normal blood sugars tested meals with rice vs. brown rice vs. brown rice and legumes. The results? Again, white rice had a negative effect on blood sugars. After 5 days of these meals, “white rice participants’” baseline insulin and glucose reactions were significantly elevated compared to brown rice or brown rice with legumes (4). Does White Rice Cause Chronic Abnormal Blood Sugars? Why then, do many populations who historically eat a lot of white rice have lower incidences of unhealthy blood sugars than those in the United States? Long-term abnormal and unhealthy blood sugars are part of a progression of illness, often associated with being overweight. What’s more, if other parts of the diet are healthy, they may not see as many health issues compared to populations who eat more processed and ultra-processed foods. Bottom Line: Are You Eating a Mound of Sugar at Dinner? For many people, it’s surprising to learn that white rice is similar to a mound of sugar in the body. Instead, choose low-carb, whole-foods like healthy fats, fibers, vegetables, and protein for optimal health. What’s more, achieving and maintaining healthy body weight is key to reducing your risk of unhealthy blood sugars. Choose your foods, and your lifestyle habits, wisely. To read the original article click here. For more articles from Dr. Colbert click here.

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