Spoonful of Nutrition: Getting Started with Herbs
July 5, 2018Fruit Crepe with Coconut Cream
July 11, 2018Fresh, bright, and flavor-forward. This sushi bowl brings the flavor of outstanding sushi right to your kitchen. It’s loaded with veggies, complex carbohydrates, and a healthy protein to satisfy your taste buds and your nutrition.
Composed Sushi Bowl
Ingredients:
| 1 each | Naked Ahi Tuna, see recipe below |
| ¼ cup | Brown Sushi Rice, see recipe below |
| ¼ cup | Cucumber, julienned |
| ¼ cup | Edamame, shelled |
| ¼ cup | Carrots, julienned |
| ⅓ cup | Cabbage, purple, shaved |
| ⅛ each | Avocado, sliced |
| ¼ teaspoon | Sesame seeds, black and white |
| 2 teaspoons | Sriracha |
| 1 Tablespoon | Ginger Soy Dressing, see recipe below |
Method:
- In a small bowl combine ¼ cup cold Brown Sushi Rice (see recipe below), cabbage, edamame and Ginger Soy Dressing (see recipe below).
- In a large bowl or plate, build your sushi bowl-
- Mound of rice mixture in the center.
- Carrots divided and placed standing up in opposite corners.
- Cucumber divided and placed standing up in opposite corners.
- Top rice with Naked Ahi Tuna (see recipe below).
- Sliced avocado.
- Drizzle with sriracha.
- Finish with sesame seeds.
Nutrition: Servings: 1 | Serving size: 1 composed | Calories: 340 | Fat: 13 grams | Sodium: 550 milligrams | Carbohydrates: 27 grams | Protein: 28 grams | Fiber: 6 grams
Naked Ahi Tuna
Ingredients:
| 3 ounces | Tuna |
| ¼ teaspoon | Olive oil |
| ⅛ teaspoon | Salt |
| ⅛ teaspoon | Pepper |
Method:
- Preheat sauté pan to medium-high heat.
- Add olive oil.
- Season tuna with salt and pepper.
- Sear tuna on both sides until center is rare.
Nutrition: Servings: 1 | Serving size: 1 filet | Calories: 130 | Fat: 5 grams | Sodium: 270 milligrams | Carbohydrates: 0 | Protein: 20 grams | Fiber: 0
Brown Sushi Rice
Ingredients:
| 3 cups | Brown rice, short grain |
| 3 ¼ cups | Water |
| ⅓ cup | Red wine vinegar |
| 3 Tablespoons | Sugar |
Method:
- Rinse rice using a strainer until water runs clear. (Really allow the rice time to rinse)
- In a sauce pot add water and rice, bring to a boil.
- Once rice comes to a boil, cover, and turn heat down to low. Let steam for 35-45 minutes. Or until all of the water is absorbed and the rice is al dente.
- In a separate sauce pot combine; rice wine vinegar and sugar cook on medium-low until the sugar has dissolved, about 5-8 minutes.
- Once the rice is cooked and the sugar mixture is ready, combine the two. Fluff with a fork.
- Serve warm.
Nutrition: Servings: 24 | Serving size: ¼ cup | Calories: 60 | Fat: 0 | Sodium: 0 | Carbohydrates: 11 grams | Protein: 1 gram | Fiber: 1 gram
Ginger Soy Dressing
Ingredients:
| 1 Tablespoon | Sesame oil |
| 2 Tablespoons | Tamari |
| ½ Tablespoon | Garlic |
| ½ Tablespoon | Ginger |
| 1 Tablespoon | Agave |
Method:
- In a medium saucepan on medium-low heat, add sesame oil.
- Add garlic and ginger, sauté for about 3-4 minutes.
- Add tamari and agave.
- Allow mixture to simmer until thickened, about 4 minutes.
- Let cool, puree in blender until smooth.
Nutrition: Servings: 6 | Serving size: 1 Tablespoon | Calories: 40 | Fat: 2.5 grams | Sodium: 230 milligrams | Carbohydrates: 3 grams | Protein: 1 gram | Fiber: 0
