As I love to share with our clients, I find sushi to be one of the best meals to enjoy when eating out for several reasons. Highlights well worth mentioning include nutrient packed seaweed, buckwheat, and edamame are common offerings at this type of eatery, and I love that many options are available to adjust your intake to fit your individual intake targets (sashimi or a side of rice anyone?). But prepare sushi at home? Why not!
Sushi is actually really fun to make in your own kitchen (honest!) and is an ideal summer eat, as it can be quite light (unlike, say, a macho barbequed burger with mayo and cheese). And because sushi typically requires minimal stove top cookery, it is a fantastic option to keep your place nice and cool on those warm Summer days and nights.
This particular sushi recipe is perfect for those looking to achieve an optimal ratio of fibre to carbohydrate, as it passes on the sushi rice and utilizes versatile cauliflower “rice” in its place. Not only does this swap make the dish light on carbs but high in fibre, it’s a great way to squeeze more servings of vegetables into your day. And in the world of vegetables, the brassica family (which also includes broccoli, kale, bok choy, and Brussels sprouts, among others) is true royalty. In fact, from the point of view of nutritional benefits and potential cancer-fighting ability, this group of veggies is up there with the most important in the world. With that said, I encourage you to find interesting ways to consume this superfood (and its nutritious family members) often – cauliflower “rice” just being one of the possibilities.
What is sushi without a little avocado? Not only is this veggie-like-fruit deliciously satisfying, I love to eat avocado regularly to help achieve my fat and fibre intake goals through nourishing means. This glorious, high unsaturated fat food also hosts an incredible amount of beneficial nutrients (including potassium, folate, and vitamin A) and is really beneficial to your hair, skin, and nail health. Amazing! And to further boost those healthy fats and plant based proteins, I opted to include a little sesame seeds in this unique recipe. Aside from adding a much welcome crunch to this eat, this nutty tasting little superfood is a rich source of essential minerals and contributes a significant amount of calcium, fibre, and protein to the dish. In fact, calorie for calorie, sesame seeds provide more protein than any other nut or seed!
So why use caramelized onion you ask? Well the flavour and texture provided by this addition is next to none! Specifically, caramelization is a non-enzymatic browning reaction of sugar (naturally occurring sugar in this case) that improves appearance and flavour. When onions are caramelized, in particular, a sweet yet hearty delicacy results which pairs perfectly with the other ingredients in this dish.
Highlights of making this recipe:
- This adventurous eat is ready in under one hour to wow last minute guests (that’s about the same amount of time it would take for ordered sushi to be delivered, and this option is much less expensive!).
- With ~3 servings of produce per roll, including cruciferous veggies and green and orange fruit (yes, avocado is technically a fruit), this recipe is a delicious option for getting your fruit and veggies in.
- As previously mentioned, this recipe involves minimal cooking = no toasty hot kitchens. This often over-looked aspect of recipes is a key suitability factor on those warm Summer nights.
I recommend coming at this recipe with mis en place (this is a French term for having all your ingredients measured, cut, peeled, sliced, grated, etc. before you start cooking) to assemble this eat quickly and effortlessly. Now let’s get cooking, so you can enjoy some finger food at its finest on a sunny warm day (or at least with memories of one dancing in your head).
Macros per Roll
Protein: 13 g
Fat: 8 g
Carbohydrates: 18 g
Sugar: 8 g
Fibre: 6 g