Today’s sushi dishes run the spectrum of healthy and non-healthy. There are so many different types of sushi most involving fish, other seafood, vegetables, seaweed, egg and rice as their main ingredients. Sushi may have originated centuries ago in Japan, but is very popular world-wide in the form of rolls (maki) and seasoned rice topped with fish, egg or seafood (nigiri). As long as the dishes are not fried, heavily salted and/or sauced; many provide high levels of protein and low amounts of calories.
Today’s dish is a deconstructed ‘veggie roll’. Instead of taking the time to actually create a tofu-based vegetable roll, we’re just going to take all of those ingredients and put them in a bowl. This method is quick, easy and allows you to make multiple, packable lunches all at once.
Tofu is a great animal protein alternative. It can help lower bad cholesterol, alleviate symptoms associated with menopause and may even lower the risk of some forms of cancer. Tofu is a great source of calcium and vitamin E. Tofu is produced by grinding soybeans to form a milk-like substance, which is then compressed and left to coagulate. Since soybeans are cheap and abundant, it’s a great way to enrich your diet with protein on a budget. You do have to consume a lot more tofu by volume to garner as much protein as meat, but it’s a great option for vegetarians. The main health benefits of tofu will show up in significantly lower levels of cholesterol, triglycerides and low-density lipoprotein for you if you opt for tofu instead of meat.
2 cups cooked rice (any variety you prefer; brown rice being the healthiest option!)
1 sliced cucumber
3 chopped green onions
1 chopped avocado
6-8 ounces of cubed tofu
1 tablespoon brown sugar
3 tablespoons sesame oil
1 tablespoon soya sauce
* Feel free to add more vegetables into the mix. Some good options would be edamame, red peppers, carrots, and red cabbage.
Servings: Makes about 3-4 bowls
- Chop the tofu into small cubes and marinate with brown sugar, sesame oil and soya sauce. Saute over high heat until brown. Set aside.
- Chop up cucumber, green onions, and avocado.
- Fill a bowl with 1/2 cup cooked rice and pile on the chopped veggies, cooked tofu, and sesame seeds.
- Top with soya sauce and sesame oil to taste.