Would you prefer the creaminess of an avocado roll or savor a soy-soaked sliver of salmon instead? Whatever choice tempts your taste buds most, there is no denying sushi stardom! It has become the go-to takeout choice and catering belle- of the- ball. But, why oh why do we swoon over a piece of raw fish snuggled in a sticky- sweet bed of rice? Why do pizza joints carry a menu with California rolls?! Sushi has even “rolled” its wasabi-shmeared way into our supermarkets. I wouldn’t be surprised to eventually see a gefilte fish maki swim its way onto our plates..
Although it is traditionally a healthy cuisine, much of the Japanese food in the states has been adapted to the super-sized American palate. Hence, the crazy cream cheese-stuffed Philadelphia or rock n’ roll maki-not something you would typically find on a menu in Japan. So the next time you crave a taste for the Far East, expand your horizons, not your waist lines. The following menu choices should satisfy both your belly and heart, without turning you into a sumo wrestler!
When in Japan
Toss that fork and save it for the steak! I highly encourage you all to learn the art of maneuvering chopsticks, if you haven’t already. Not only do they add fun and flair to your meals, they help you consume smaller bites..always a good thing!
Superstar Starters
Sharing is Caring: Communal dining is integral to Japanese culture so share these healthy appetizers and entrees with your friends.
*Oshitoshi: boiled spinach (Popeye had it right all along)
*Steamed greens or raw salad: tons of fiber and water, vitamins and minerals.
*Seaweed salad: rich in iodine, an important trace mineral important for healthy thyroid function. Nori is also rich in protein and calcium
*Unsalted edamame: high protein, low fat, low starch
*Steamed vegetables dumplings
*Miso soup: rich in vitamins and a warm way to fill your belly.
*Shitake mushrooms: rich in selenium, vitamin C, and antioxidants.
*Sashimi sampler: Pure lean protein and oodles of omega 3 fatty acids.
*Choose broiled, grilled, or steamed dishes.
Sinful Starters
*Fried dumplings
*Fried spring rolls
*Tempura vegetables
Rock these Rolls
*Salmon and avocado: rich in protein, anti-inflammatory omega 3 fatty acids and heart healthy monounsaturated fats. Plus salmon is not high on the mercury list. For a complete list of fish and their corresponding mercury content you may visit:
http://www.americanpregnancy.org/pregnancyhealth/fishmercury.htm
http://www.fda.gov/food/foodsafety/product-specificinformation/seafood/foodbornepathogenscontaminants/methylmercury/ucm115662.htm
Word to the Wise: Keep in mind that raw fish may be a breeding playground for bacteria and parasites. If the thought of raw fish is unnerving stick with cooked fish.
Tasty Tip: Choose brown rice over white: more fiber and B vitamins and minerals. It’s nutty taste and chewy texture creates satiety- this equals less bites and a smaller waistline
Stick with one roll which is equivalent to about 2 servings (1 cup) of cooked rice.
*Rice-free rolls wrapped in a smooth sheet of nori or paper-thin cucumber slices. Refreshing!
*Vegetable rolls
Oh So Wrong Rolls
*Cream cheese and mayonnaise-stuffed rolls
*Tempura rolls
*Super-sized rolls that give your mouth too much of a workout and stretch..
Oodles o’ Noodles
Choose soba (buckwheat) or udon (whole wheat) noodle dishes for added fiber sauteed with vegetables or in a broth. Toss the tempura noodles..
Tasty Tip: If you choose noodles go easy on the rice to prevent carb overload.
Smart Sides:
*Ginger: anti- inflammatory and digestive aid
*Wasabi: antibacterial
Silly Sides:
*Soy sauce (even the low sodium version)
*Creamy sauces
Sip Some:
*Green tea: rich in antioxidants and improves metabolism
*Sake: share 1 small bottle with a friend if you choose to order
*Water
Sipping Snafus:
Sugar, sugar, and more sugar..not such a good thing
*Soda
*Diet drinks
*Juice
*Sweet cocktails
Ditch Dessert:
Finishing a meal with a sweet treat is not mandatory. Plus, do you really have any room after all those yummy rolls?
*Fried Ice cream: that’s why we all scream for ice cream b/c it’s cold..not fried!
*Share the green tea ice cream if you can’t resist
*Choose fresh fruit
So, my friends, the next time you pick up the phone for some sushi takeout forget the fried futomaki and sip on some miso instead. Itadakimas!
Until we schmooze again I wish you all Healthy Cravings and a Bon Apetit!