Simple Sushi: DIY California Roll

The word ‘sushi’ was a bit scary for a number of years growing up. What kind of weird sea creature (or their eggs) would be placed on top of rice during this dining experience? Luckily, the years of becoming a adult (and traveling!) tend to provide us with friends from many cultures who expose us to formerly unfamiliar foods such as tahini, mochi, falafel, sashimi, kimchi, navrattan korma, Shepherd’s pie, Marmite, or Hanuta.

Fortunately, if you love sushi and don’t want to unload your wallet for a nice Japanese meal, we have a solution. Roll up your sleeves; it’s time to DIY some easy, fresh California rolls.

Ingredients

2 cups short-grain brown rice, uncooked
2 carrots, quartered lengthwise
1 cucumber, sliced lengthwise into strips
1 carton of mushrooms, sliced
1 avocado, sliced
2-3 nori sheets
1/2 tbsp soy sauce or tamari

Instructions

First, cook the rice according to the instructions on the package; it will take about 40 minutes until finished. In the meantime, wash all veggies and start slicing. Put mushrooms in a saucepan and cook on medium-low heat, adding soy or tamari and simmering for about 15 minutes.

Lay out your bamboo mat on a cutting board and put about a 1/2 cup of cooked brown rice in the middle, spreading out to the sides. In the middle, place a strip of carrot, cucumber, a few avocado slices and then add mushrooms as a layer. Using the bamboo mat, carefully fold over on end of nori wrap until it meets the other. Squeeze the roll, then remove it from the bamboo mat and slice into pieces. Use some chopsticks, pickled ginger, or wasabi (for those of you who are brave!) for a more authentic dining experience.

Recipe: Brown Basmati Pilaf

photo source: http://www.minuterice.com

Prep time: 5 minutes
Cook time: 50 minutes
Yields: 4-6 servings

Ingredients:

1 tablespoon olive oil
1 small yellow onion, chopped
3 garlic cloves, minced
1 cup long grain brown rice (not instant)
2 1/2 cups fat-free low-sodium chicken broth or 2 1/2 cups vegetable broth
salt & pepper, to taste

Directions:

In a small skillet, heat oil over medium-high heat. Add onion and garlic; cook, stirring, until onion is golden, about 5 minutes.
Add rice and sauté for 1 minute. Add broth, and season with salt and pepper to taste; bring to a boil. Cover and reduce heat to low. Simmer until rice is tender and most of the liquid is absorbed, about 45-50 minutes. Check rice occasionally and add water if necessary. Uncover and let rice stand for 5 minutes before serving.

Brown Rice with Benefits

photo source: photos.boldsky.com

All rice is not created equal. Brown rice has more nutritional benefits than white rice because it is not as processed and is still fully intact. The hull, the outermost layer of the kernel, is the only removed item from brown rice. Whereas all three layers, the bran, germ layer, and the hull are taken out of white rice. Because the brown rice still has the bran, endosperm, and germ, it is considered a whole grain. Brown rice is filled with nutrients like manganese, selenium, and phosphorous. The manganese helps to produce energy as well helps protect against free radicals. Selenium provides benefits like protecting against cancer, heart disease, and reducing symptoms of inflammation and rheumatoid arthritis. Brown rice is also a great source of fiber which is helpful in keeping blood sugar stable as well as reducing cholesterol. Brown rice is rich in several nutrients and is a food that is easily accessible. Throw some in a skillet and make a pilaf!

Recipe: Brown Rice Basmati Pilaf

Ingredients

1 tablespoon olive oil
1 small yellow onion, chopped
3 garlic cloves, minced
1 cup long grain brown rice (not instant)
2 1/2 cups fat-free low-sodium chicken broth or 2 1/2 cups vegetable broth
salt & pepper, to taste

Instructions

Prep time: 5 minutes

Cook time: 50 minutes

Yields: 4-6 servings

In a small skillet, heat oil over medium-high heat. Add onion and garlic; cook, stirring, until onion is golden, about 5 minutes.
Add rice and sauté for 1 minute.
Add broth, and season with salt and pepper to taste; bring to a boil. Cover and reduce heat to low.
Simmer until rice is tender and most of the liquid is absorbed, about 45-50 minutes. Check rice occasionally and add water if necessary.
Uncover and let rice stand for 5 minutes before serving.