DIY Sushi Bowls
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Serves: 4
Items Needed:
Rice cooker or pan, cutting board, knife, small bowl
Ingredients
- 1 cup sushi rice, cooked
- 4 4-ounce portions cooked salmon
- 4 sticks imitation crab
- 1 tablespoon mayonnaise
- 1/4 tablespoon sriracha
- 1 carrot, sliced
- 1 cucumber, sliced
- 1 avocado, seeded and sliced
- 1/4 teaspoon sesame seeds
- 1 green onion, sliced
- For serving: roasted seaweed paper, soy sauce, wasabi, ginger
Directions
- Cook the sushi rice according to the package directions. *See notes for how to create starch resistant rice.
- Thinly slice the carrot, cucumber, and green onion.
- Chop and shred the imitation crab sticks.
- In a small bowl, combine the crab, mayonnaise, and sriracha.
- Cut the avocado in half and slice thinly.
- Build your bowl - add 1/4 cup cooked rice, 1 salmon patty, a portion of crab, a drizzle of sriracha mayonnaise, and desired vegetables.
Notes
Resistant starch is a type of carbohydrate that resists digestion int he small intestine and ferments in the large intestine. This fermentation process acts as a prebiotic, feeding the good bacteria in your gut.
Resistant starch can improve glucose control, enhance gut health, and increase feelings of fullness.
To make a resistant starch, follow these steps:
- Cook the rice as you normally would.
- Add a small amount of fat (like coconut oil) to the boiling water before adding the rice. This helps change the starch composition.
- Cool the rice in the refrigerator for about 12 hours. This cooling process increases the resistant starch content.
- Reheat the rice if desired. Reheating does not significantly reduce the resistant starch content.
This method helps transform some of the digestible starches into resistant starches, making the rice healthier for your gut and potentially lowering its calorie content.
References:
https://www.healthline.com/nutrition/resistant-starch-101#types
https://hopkinsdiabetesinfo.org/what-is-resistant-starch/
https://www.sciencealert.com/scientists-discover-a-new-way-to-cook-rice-that-could-halve-the-calories
https://www.reallifeofpie.com/blog/3-simple-ways-you-can-make-rice-healthier-gut-friendly
Nutrition Information (per 1 bowl)
Calories: 337Fat: 16g
Carbs: 22g
Protein: 27g
Fiber: 4g
Sodium: 263mg