DIY Take 2: Sushi

Sushi, in my opinion, is really fun food. If done right, it can also be very nutritious and low-calorie. If done wrong, it can be a nutritional nightmare. Think chunks of cream cheese, creamy, calorie-filled sauces (beware of those spicy rolls- they almost all have mayo-based sauces!) and battered and fried ingredients (tempura). Many also contain surimi, which is fake crab meat. Surimi is actually white fish that is washed free of all fishy flavor, then pumped full of salt, sugar, and dye to resemble crab meat. Not appetizing when you think about it. Trendy sushi places all have menu items loaded with these gut-busting ingredients.

Luckily, you can make your own sushi and make it much more healthful. This can be a fun date night or you could even involve the kids if they are adventurous- they could help with "decorating" and rolling the sushi :)

Start with sheets of Nori Seaweed (found in the international aisle of most grocery stores). Sea vegetables are great sources of a bunch of different vitamins and minerals, including iodine, zinc, B vitamins, iron, and also contain lignans. All that for minimal calories.


The rice filling in sushi is usually white rice, and you probably already know how I feel about refined grains. They contain little natural vitamins or minerals, no fiber, and they will cause your blood sugar to act like a rollercoaster. This sets you up for failure! Instead, use a mix of medium-grain brown rice and short-grain white rice to retain the sticky quality yet add some nutrition.


Instead of the aforementioned fatty fillings, chop up some fresh cucumbers, carrots, green beans, and/or daikon radish sprouts. Add slivers of avocado for some healthy fats, and thawed, chopped, pre-cooked shrimp for some satisfying lean protein. Top with toasted sesame seeds, sushi ginger (also found in the international aisle), a dab of low-sodium soy sauce, or a bit of hot sauce.

Garden Shrimp Rolls:

Sushi Rice:

3/4 cup medium-grain brown rice

3/4 cup short-grain white rice

1T sake

21/2 T rice vinegar

pinch of sugar

3/4 tsp sea salt

Combine rice, 21/2 cups of water and sake in saucepan. Bring to boil then reduce heat to low, cover and simmer 10-15 minutes or until nearly all the water is absorbed. Let rest 10 minutes off heat.

Whisk together vinegar, sugar and salt. Drizzle over the rice and stir. Cover with a damp cloth and let cool.

Lay a sheet of nori on a sushi mat or plastic wrap. Dampen the top inch or so with water. Spread the rice in a thin layer on the sheet, leaving the top inch bare. Lay your fillings in a line about 1 inch thick near the bottom of the sheet. Roll the sheet up tightly from the bottom. Seal with the dampened top edge.

Repeat with remaining nori, rice, and fillings. Cut each roll with a serrated knife into 6-8 slices.