Missing your old favorite sushi place? Don’t worry, you can recreate your favorite sushi meal at home, without any sugar!
If you are on the weight loss plan currently, file this one away for maintenance. Unless you want to get rid of the fat serving and have sushi for breakfast. (Why not?)
Because I had almost no exposure to Japanese food growing up, I used to be very intimidated by Japanese cooking (and eating). But then, my husband and I went to Japan for our honeymoon (pre-recovery) and took some cooking classes. We learned how simple making sushi actually is.
Sushi rice usually contains sugar, but we can do without it.
If you eat meat, you could easily adapt this meal by including protein in the sushi and skipping the miso soup. For us plant-based eaters though, miso soup is a great vehicle for protein in the form of raw tofu. The veggies have to come from a side salad, because there is no way our veggie portion would fit inside a sushi roll!
Everything in this recipe can be found in the Asian section of most grocery stores, or in any Asian market. I got everything I needed at Whole Foods Market. The specialty ingredients needed are:
- Sushi rice
- Nori (seaweed sheet)
- Dried shiitake mushrooms
- Kombu (dried kelp)
- Miso paste
- Mirin (sweet cooking wine, optional)
Sushi Rolls w/ Cucumber Seaweed Salad & Miso Soup
Each Serving Contains:
- 1 Veggie Serving (adjust quantity to your individual food plan)
- 1 Protein
- 1 Fat
- 1 Grain
For Sushi Roll:
- 1 oz of strips of any or all of the following: cucumber, carrot, red pepper, bean sprouts, greens, etc.
For Cucumber Salad (use as many of the following veggies needed to reach your veggie serving)
- Sliced cucumber
- Dried seaweed salad mix (takes about 5-7 minutes to re-hydrate)
- Red onion
- Red pepper
- 4 oz raw tofu, cubed
- 1 oz avocado, cut into strips (for sushi rolls)
- 0.25 oz dark sesame oil (for dressing on the seaweed salad)
- 4 oz cooked sushi rice (or if you wanted, you could try any kind of rice)
For the Sushi:
- 2 tablespoons rice vinegar (Be sure to use plain rice vinegar, NOT seasoned rice vinegar, that stuff has sugar in it!)
- 1 teaspoon mirin (a sweet Japanese cooking wine, it isn’t triggering for me but please use caution, especially if you are high on the SS. You can leave it out if you wish)
- 1 sheet of nori (seaweed sheet)
- A sprinkle of sesame seeds (if you use more than a light sprinkle, subtract from fat portion)
- Soy sauce or tamari for dipping
- Pickled ginger (see below)
For the Miso Soup:
- Dashi (a simple Japanese broth used for miso soup, don’t worry, it’s really easy to make!)
- Kombu (large kelp strips)
- Dried shiitake mushrooms
- Miso paste, to taste
- A sprinkle of raw, sliced mushrooms (I like shiitakes the most)
- A sprinkle of sliced green onions
Notes for Maintenance
- Grain Additions:
- Protein Additions:
- Fat Additions:
1. Optional: Pickle some ginger!
- Pickled ginger usually served with sushi has lots of sugar. Instead, try this! Use a vegetable peeler to thinly slice fresh ginger and soak in apple cider vinegar and/or rice vinegar for half an hour or so.
- You can also make this ahead of time and store it in the fridge.
2. Start the Kombu Dashi (broth)
- Slice or break up 3-4 dried mushrooms a little bit.
- Soak a 4-inch piece of kombu and the dried mushrooms in a pot with a quart of water for about 15 minutes.
- Bring to a boil, and simmer for another 15 minutes or longer.
3. Start the Sushi Rice:
- Cook the sushi rice, covered on low heat, using a 1 to 1 ratio of rice to water. Use your food scale and weigh it out. Keep an eye on it, remove from heat when fully cooked.
4. Meanwhile, make the Cucumber Salad:
- Soak a small amount of the dried seaweed in a bowl of water for about 10 minutes. (Careful, a little bit makes A LOT! I use about 1/4 cup dried)
- Chop the cucumber and other desired veggies.
- Mix up a simple dressing for this salad:
- 1/4 oz dark sesame oil
- a splash of soy sauce
- a splash of rice vinegar
- a pinch of miso paste.
- Drain and squeeze out the re-hydrated seaweed. Weigh it, and add veggies to meet your veggie quota. Toss with the dressing and sprinkle with a few sesame seeds.