Introduction: Superfood Sushi
In my opinion, sushi is the easiest way to eat a wide variety of delicious things all in the same bite. Also, it's a wonderful project to exercise your creativity! I used red quinoa instead of rice, but sushi rice is of course always tasty. If you want to keep in line with the idea of using super-foods, then try experimenting with brown rice, quinoa, flax seeds, and combinations of all the above! Do whatever you want, you're an adult!
Step 1: Gather Ingredients!
- Nori:this is seaweed paper made specifically for sushi. It comes in large sheets that you can use as they come packaged, or break in half before rolling for smaller sushi rolls.
- Quinoa:2 cups cooked quinoa, from 1 cup uncooked. (Bring quinoa and 2 cups water to a boil in a medium saucepan. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed, 15 to 20 minutes. Fluff with a fork. Let cool.)
- Rice vinegar- 2 teaspoons
- Maple syrup- 1 tablespoon
- Salt- 1 teaspoon for quinoa, plus more for taste elsewhere
- Veggies- this is where you can let your creativity shine! I personally used cucumber, roasted sweet potato, roasted asparagus, avocado, and roasted broccoli. You might also consider carrots, spinach, or whatever else you can think of!
- Fish- totally optional- I used salmon. Make sure to get this fresh from a fish market such as Whole Foods, and follow their instructions for safe use
- Sesame seeds- optional, and tasty
- Soy sauce + wasabi- optional, to put on the side of finished sushi
- Other: Before becoming lactose-intolerant, I used to put a thin layer of goat cheese on some of my rolls. This was delicious and I highly encourage you to try it out.
- Bowl for quinoa
- Sushi rolling mat-- usually these are bamboo, but I have a rubber one that I like because it is dishwasher-safe
- Paper towels
- Bowl of water to dip hands in between rolling sushi
- Sharp knife
- Plate for lil sushis
- Cutting board
Step 2: Prepare Quinoa Mixture
Let cooked quinoa cool to room temperature. You can speed up this process by putting it in the freezer and mixing it every 5 minutes until it's cool to touch.
In a small bowl, mix together 2 teaspoons of rice vinegar, 1 tablespoon maple syrup, and 1 teaspoon salt. Pour contents into quinoa and mix well.
Step 3: Spread Quinoa on Nori
Place nori on the bottom edge of your sushi mat. Wet hands using your bowl of water you prepared earlier. Gently press as thin of a layer of quinoa as possible onto the nori, stopping about 1/2 inch from the top edge of the nori.
Note: this step is easier with sushi rice because it is stickier-- you have to be a bit more patient with quinoa, but it's worth it!
Step 4: Build Your Sushi!
Have fun with this step, and create as many fun combinations of ingredients as you like! The only constraint is that if you over-stuff your sushi you won't be able to roll it.
Some ideas for combinations:
- Sweet potato, cucumber, avocado
- Asparagus, cucumber, broccoli, avocado
- Salmon, cucumber, avocado
- Broccoli, sweet potato, cucumber
- "Garbage roll"-- use one large nori paper and put a thin layer of every ingredient you have!
Step 5: Roll Your Sushi
Spread a thin layer of water to the top edge of your nori- this will help the sushi roll stick to itself and stay closed. Carefully roll the nori/quinoa layer over, keeping your roll as tight as possible throughout the process. Press gently over the seam, and then voila- sushi!
Step 6: Cut Your Sushi
Cut into even pieces, or do every piece a different size-- because, like I said, you're an adult and you can do whatever you want here. You can make different sized sushi steps that lead to a sushi castle if you want! Why not?
After cutting your sushi, you can sprinkle some sesame seeds on top if you'd like.
Step 7: Enjoy!
Take a second to enjoy the beautiful creations you just made. Then eat all your sushis!!!!! Share with a friend if you're feeling kind or too full.
Step 8: Super Foods Info
- Nori- Vitamin C, fiber, Vitamin A, potassium
- Quinoa- Protein, iron, zinc, Vitamin E,
- Avocado- oleic acid, lutein, folate, vitamin E, monounsaturated fats
- Sweet potato- Vitamin A, Vitamin C, potassium, calcium,
- Cucumber- Silica, potassium, magnesium, and vitamin C
- Asparagus- Folate, Vitamin K, antioxidants,
- Broccoli- Vitamins A, C, and K
- Salmon- Omega-3 fatty acids which may help with heart health, joint health, and memory