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Fitastic October 14, 2013


  • Nori sheets (toasted seaweed)
  • Cucumber, peeled, seeded and thinly sliced
  • Green onion, sushi-bazooka-5thinly sliced
  • Mango, peeled and thinly sliced
  • Assorted sashimi-grade seafood (ahi tuna, salmon, crabs, prawns)
  • Wasabi paste
  • Sesame seeds
  • Low-sodium soy sauce
  • For sushi rice:
  • 2 cups brown sushi rice, rinsed
  • Cups water
  • 1tbsp mirin (Japanese sweet seasoning wine) 
  • 2tsp rice vinegar (Brown or white)


In rice cooker or a large saucepan, combine rice and water. Bring to a boil and turn down to a simmer. Do not stir. Cook covered until all water is absorbed, about 35 to 40 minutes. While rice cooks, combine mirin and vinegar in a small sauce pan over medium heat for 2 to 3 minutes. In a large bowl, add cooked rice and lightly fold into Mirin mixture. Let cool to room temperature.

To roll sushi:

Add 1 tablespoon rice vinegar to a small bowl of water. Dip your fingers in this water during preparation to keep rice from sticking to your hands.
Place plastic wrap over a bamboo sushi mat. (Makisu). On one Nori sheet, evenly spread about one quarter of the rice, leaving a half inch bare along the two long sides. About 1 inch from the edge of rice newest you, place your ingredients in a horizontal row. Roll up Nori away from you, pressing into shape. Moisten the bare edge and press against a role to seal. Slice each roll into 1 inch pieces. Wipe knife clean with a damp towel between each cut.

Think of the sushi rolls as a perfectly balanced bodybuilding meal containing top quality protein, complex carbs and vegetables all-in-one delicious bite. Even if you choose the fattiest variety of fish tuna and salmon, it still contains fewer than 200 cal per 4 ounce serving. Seafood also packs a nutritional punch with B vitamins, omega-3 fatty acids and minerals like selenium, potassium and zinc. Using cooked seafood in your sushi Rolls works just as well, although some of the nutrients are lost in the cooking process.

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