Sushi for beginners | Healthy Diet

Sushi for beginners

Celebrate World Sushi Day by getting creative in the kitchen

Healthy Diet

By Healthy Diet

Sushi for beginners

Indulge in sushi, the Japanese delicacy that you can easily make in your own home. Known for its delicious mixture of fresh vegetables, raw fish and sticky rice, sushi serves as a tasty snack or a healthy meal. But if you’re a sushi newbie – don’t panic. We’ve complied a list of everything you need to know if you want to try making it from scratch.

What you will need

Although it may seem like you need a lot of fancy utensils to help you craft the perfect roll, the chances are you’ll have the right equipment at home:
1 A bamboo rolling mat will help you create a tight roll. If you don’t have one, fold a tea towel lengthways and lay clingfilm over the top.
2 Traditionally, a sushi oke is used to help the sushi rice cool and thoroughly absorb the rice vinegar, but a bowl with a large surface area will also do the trick.
3 Use a bamboo rice paddle or a non-metal spatula to break up the sushi rice once it’s cooked.

If you’re making sushi using fish, follow our top tips:

Trace it back
When choosing your fish, make sure you buy it from a trusted source to ensure it’s as fresh as possible. Don’t be afraid to ask the fishmonger where they received their fish from; if they don’t know, they can’t be sure that it’s been handled and transported correctly.

Raw ingredients
Before you purchase your fish, look for any discolouration, milky slime or dark patch around the edges – this will indicate that it’s not fresh and that it may not be safe to eat raw. If you gently press on the fillet, it should spring back to the touch and you shouldn’t be able to smell a fishy odour.

Quickly does it
Prepare and eat your fish as soon as possible to make sure it’s fresh and safe to eat. If you do refrigerate it, make sure it’s set to the right temperature (3-5°C).

Keeping your sushi healthy

Catch of the day
Fish such as salmon and tuna is high in omega-3, which gives us a host of health benefits, such as lowering the risk of heart disease, depression and dementia. Doctors recommend that we need to eat at least two portions a week, so sushi fits the bill perfectly!

Select your rice
Sushi is commonly made out of white rice, which is a carbohydrate that causes our insulin and blood sugar levels to rise. To make sushi even kinder to health, try making it with brown rice as it has a higher fibre content, helping to reduce cholesterol levels, control blood sugar and prevent plaque build up in arteries.

Pile of the vegetables
Packing your sushi with veg is a great way to boost your five-a-day intake, and it’s a cheaper, vegetarian-friendly alternative to using a fish filling.

To make your own sushi, click here to follow our recipe!