Updated: Jun 9, 2019
Sushi is a famous Japanese dish, in the Western world, Sushi is made big, fried, and with way too much sauce...
And let's say if an old wise Japanese man would have seen it he would loose his marvels!
- Because there is no dish as healthy, clean, delicious and nutritious as sushi!
This time I decided to colour it with superfoods to enrich it with even more nutrients!
No way your kids would refuse such a bliss, and anyone you would make this beautiful dish will feel like he received a beautiful present from you!
So pick your favourite superfood from the list in the full guide of "COLOURING YOUR FOOD WITH SUPERFOODS" and lets begin!
For the sushi -
2 cups (400 gram) Sushi rice
2 cups water
For the Filling -
oyster or shitakii mushroom
For the Tezu (homemade sushi vinegar*) -
2 Tbsp (30 ml) brown rice vinegar
1 Tbsp water
1 tsp liquid honey (or light agave)
1 tsp sea salt
*you can buy sushi vinegar if you don’t want to make it at home.
For the colours:
Blue spirulina powder
Cooking the rice -
rinse the rice well in a big strainer under running water. Gently use a rubbing method to remove the excess starch off the grains (be gentle not to break the rice).
When the water becomes clear, transfer the rice into a pot (preferably large heavy bottomed non stick one), and add 2 cups of water (preferably mineral).
Before cooking let the rice sit in the water for 30 minutes.
Then turn the stove onto high flame and let the water with the rice boil, and straight away lower the flame to low (don’t over boil). Let cook for 15 minutes (better to set up a timer) and turn off the stove. Then let the rice sit for 10 more minutes.
While the rice is cooking and steaming you can make the tezu.
whisk all the ingredients together.
Seasoning the rice -
Using a flat wooden or plastic spoon (not metal), transfer the rice into a large bowl (preferably wide large one so there is a lot of surface for the rice to chill).
gently flatten the rice in the bowl, and pour the tezu or sushi vinegar evenly on the rice.
By a folding method mix the rice very gently so you don’t break the rice or mash it but mix the tezu in the rice.
*if you feel japanese today you can use a fan while mixing the rice in order to cool the rice down (traditionally this is how they help the execs liquid to evaporate quickly).
The rice sushi will be ready once the top layer is not wet anymore, Then use a tea towel to cover it until making the sushi.
Colouring the rice -
Seperate 4 batches of cooked sushi in 4 bowls.
in 4 small bowls or jars dissolving 1 tsp powder with 1/4 cup lukewarm water. mixing well, and pouring each liquid colour into a separate bowl. (if you don’t have 4 small jars or bowls you can do it one at a time).
Mix the liquid colour with the rice and let it resolve for 5 minutes. Then pour the remaining water into the sink.
preparing the vegetables -
peel the bottom edges of the asparagus (the hard parts) and boil them in a tall pot so they are not being bent while boiling (a high pot with a strainer like a pasta pot can work, or special asparagus pots)
cut the mushrooms and boil them or fry them on the pan (you can use light soy sauce for frying, and no need for oil if you have a good non stick pan. cut the kale for stripes after removing the stems, and cut the mango for long stripes.
prepare a boards or plate with the vegetables ready to go.
Making the sushi rolls-
prepare a clean dump tea towel and a bowl with lukewarm water to wipe and wet the sharp knife between every slice.
Use a Makisu (Bamboo rolling mat).
Wrap a the Makisu mat with a glad-wrap to keep it clean, and place the mat on a clean chopping board with the slats running horizontally.
Place a nori sheet, shiny-side down on the mat, 1-2 cm from the edge closest to you.
Use wet hands to spread a thin layer of rice evenly over the nori sheet, leaving a 3cm-wide border along the edge furthest from you.
*this is when you can work the magic, make 4 even “lines” of each coloured rice.
Arrange the fillings across the centre of the rice.
Then, if you like, sprinkle with black sesame seeds.
Use your thumbs and forefingers to pick up the edge of the mat closest to you.
Use your other fingers to hold the filling while rolling the mat over to enclose.
Gently pull the mat as you go to create a firm roll.
Continue rolling until all the rice is covered with the nori and you have a neat roll.
Shape your hands around the mat to gently tighten the roll.
If the edge of the roll doesn’t stick, you can use dump fingers to go over it and “wet” it.
Use a wet sharp knife to cut into pieces.
Cutting the sushi is not a joke and needs to be pretty assertive and have confident, So I can say now to you - You can do it!
It’s important to use the next method of cutting -
First cut away from you, sending the knife in an angle towards the chopping board. Then bring it back close to the chopping board towards yourself.
You would cut it first into half, Then quarters and then every quarter to thin slices (You can see the sheet has light folded lines exactly where you need to cut).
with a dump tea towel wipe and then wet your knife AFTER EVERY SLICE and before the next one (don’t be lazy or the sushi roll can fall apart).
Tip - Use your leftovers! layer them into a small bowl or a cup in order to make a colourful sushi sandwich!
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This article is a part of the series
A massive collaboration for X-net Magazine.
Travel, Food & Lifestyle Blogger.
production, recipes, writing, styling, photography
Dietitian MSc. Chinese Medicine & Herbs, Master N.L.P
nutritional and health facts about colours in food
Photography and help in styling (in the folder called Derek Simpson)
Royal Bali Ceramics