The ABC of sushi & how to make it at home

Posted on sustenance And tagged Nutrition, Recipe, Eat Well, Sushi

The sushi ABC: Here you can read all about these little treats full of important nutrients.

sushi - You either love it or you hate it. If you fall into the latter category, prepare yourself to be changed. Once you learn more about the health and nutritional benefits (we're looking at life expectancy, bone strength, and mood enhancers...), you'll rush to your nearest deli, supermarket, or restaurant to take advantage of these benefits as well.

What is sushi and where does it come from?

Sushi comes from the rice fields of Japan in the 8th century, where fish was salted and wrapped in fermented rice to preserve while you work. This method of preservation was discontinued over time and instead became Japan's new favorite dish. Isn't it impressive that we've been eating this sushi for centuries and nonetheless, sushi is expected to continue to grow in popularity by 2022.

The nutritional benefits of eating sushi

Long life:

The Okinawa diet could help you live up to 100 years, such as this article from The Guardian about centenarians in Japan. Apparently, three portions of fish a week can extend their life. Salmon, mackerel, and other fish contain omega-3, which helps fight heart disease, high cholesterol, high blood pressure, and inflammation.

Increases bone strength:

Let's take a look at nori — that little green wrap around sushi with a wealth of nutrients. With more calcium than milk, it promotes healthy bone growth and reduces the risk of osteoporosis. Nori or seaweed provide the full range of nutrients the body needs. They are packed with vitamins A, B, C, D, E and K, as well as minerals such as manganese, magnesium, copper, selenium, iron and potassium — it's no wonder that our bodies love nori and seaweed so much.

Mood enhancer:

Sushi is a wonderful little nutritional snack that strengthens our feel-good factor and helps us overcome our displeasure. Packed full of vitamin B12, it is said to help with low mood, depression, and other mild mental illnesses.

Great for weight loss:

Sushi is low in fat, high in protein, and full of vitamins and nutrients from raw vegetables. The oil in fish is essential oil and is great for the body, as opposed to unhealthy processed oils. Unlike some really delicious dishes, sushi is far from high in calories — it quickly fills us up with the carbohydrates from rice, making it an excellent source of nutrition when you're trying to lose weight. Because of the small portable packs in which sushi is often served, it can also be easily taken home — no reason to reach for quick junk food.

How to make sushi at home

This super easy and very nutritious recipe is for a traditional sushi roll.

What do you need:

● Bamboo sushi mat (if you don't have a mat, a tea towel is enough)

● Nori (edible seaweed)

● Sushi rice (this sticky rice is the most important ingredient for making sushi)

● Fish such as salmon, mackerel, shrimp or crispy raw vegetables cut into thin strips

● rice vinegar (for seasoning)

● Pickled ginger (optional and not for everyone)

● Wasabi (for the brave)

● soy sauce (as a spice)

How to do it:

1. Cook the rice as stated on the package and add as much rice vinegar as you like. Let it cool completely.

2. Place a strip of plastic wrap on the mat or tea towel This helps with rolling and makes it more compact.

3. Place a nori sheet on the cling film.

4. Cover nori with rice and press down slightly to compress.

5. Add a filling of your choice to the rice and be careful not to put too much on it.

6. Hold the cling film to gently roll a sushi roll...

7. Leave in the fridge as long as required.

8. Slice and serve with soy sauce, wasabi and pickled ginger.

9. Eat, enjoy and enjoy the benefits of sushi

Posted on sustenance and tagged Nutrition, Recipe, Eat Well, Sushi.