Homemade Sushi

I am by no means an expert at making sushi. My first experience was in Experimental Food Science at Queens College. It turned out great in class so I decided to try it at home.

Ingredients: (make 4 rolls)

- 2 cups raw Short Grain White Rice*

- 4 sheets Roasted Nori (Seaweed)

-1/4 Avocado 

-1/2 Cucumber 

-1/2 Large Carrot 

-Roasted Sesame Seeds

*When making sushi, short grain rice is necessary because the short grains have a higher concentration of the starch amylopectin which allows for a sticky consistency. Long grain rices have higher concentration of the starch amylose which allows the grain to separate for a fluffier, drier consistency.

Tools:

-Sushi rolling mat

-Plastic wrap

-Wooden spoon (rice paddle)

Directions:

1. Cut your vegetables (carrots, avocado and cucumber) into long slices.

2. Lay out the mat and cover it with a piece of plastic wrap to keep rice out of the mat.

3. Lay a sheet of nori, shiny side down, on top of the plastic wrap

4. Spread a thin layer of rice over the sheet of nori. Use water to keep the rice from sticking to your fingers. 

5. Sprinkle sesame seeds over the rice and cover with another layer of plastic wrap.

6. Flip the sushi over, rice side down and remove the layer of plastic wrap on the nori.

7. Add 4-6 slices of the avocado, cucumber, and carrots.

 8. Carefully roll the sushi, pulling back on the plastic wrap to remove it. Press firmly to shape the roll.

To serve just slice the roll. Soy sauce or wasabi go well on the side.

Nutrient Facts: 

Sushi The portion size in this chart represents one roll (cuts up to 8-10 pieces)
Limits	Amount Per Portion
Total Calories	406 Calories
Nutrients	Amount Per Portion
Protein	10 g
Carbohydrate	81 g
Dietary Fiber	3 g
Total Sugars	1 g
Total Fat	4 g
Saturated Fat	1 g
Monounsaturated Fat	2 g
Polyunsaturated Fat	1 g
Cholesterol	0 mg
Minerals	Amount Per Portion
Calcium	54 mg
Potassium	259 mg
Sodium	32 mg
Copper	417 µg
Iron	5 mg
Magnesium	73 mg
Phosphorus	167 mg
Selenium	22 µg
Zinc	2 mg
Vitamins	Amount Per Portion
Vitamin A	66 µg RAE
Vitamin C	2 mg
Vitamin K	6 µg
Folate	289 µg DFE
www.SuperTracker.usda.gov

Peanut Butter Banana Bread: Making Healthier Recipes

This weekend I took a recipe I knew I liked and tweaked it to make it healthier.

My Great Grandmothers Banana Bread Recipe:

Ingredients:
3/4 cups Butter
3 cups Flour
1 1/2 teaspoon Salt
1 1/2  teaspoon Baking Soda
1 1/2 teaspoon Vanilla Extract
1 1/2 cup Sugar
4 Eggs
4 over-ripe Bananas
3/4 cup Walnuts

Directions:
Preheat oven to 350
Mix butter, eggs and sugar
Mash bananas and add salt, baking soda and vanilla
Mix everything together
Bake for 1 hour
Makes 2 loaves

Nutrient Facts:

Grandma Helen's Banana Bread Portions: 20 (2 loaves)
Limits	Amount Per Portion
Total Calories	232 Calories
Empty Calories*	99 Calories
Added Sugars	57 Calories
*Calories from food components such as added sugars and solid fats that provide little nutritional value.
Empty Calories are part of Total Calories.
Nutrients	Amount Per Portion
Protein	4 g
Carbohydrate	35 g
Dietary Fiber	1 g
Total Sugars	18 g
Added Sugars	14 g
Total Fat	9 g
Saturated Fat	3 g
Monounsaturated Fat	2 g
Polyunsaturated Fat	3 g
Cholesterol	55 mg
Minerals	Amount Per Portion
Calcium	15 mg
Potassium	140 mg
Sodium	288 mg
Copper	129 µg
Phosphorus	61 mg
Vitamins	Amount Per Portion
Vitamin A	53 µg RAE
Vitamin C	2 mg
Vitamin K	1 µg
Folate	67 µg DFE
Choline	27 mg

My Vegan Peanut Butter Banana Bread:

Ingredients:
1/2 cup Unflavored Almond Milk
3 cups Flour
1 teaspoon Salt
2  teaspoon Baking Soda
2 teaspoon Vanilla Extract
1  cup Brown Sugar (1/4 cup to sprinkle for crust)
6 Brown, over-ripe Bananas
1 cup Peanut Butter

Directions:
Mix everything together

Bake for 1 hour at 350
Makes 2 loaves

Nutrient Facts:

Vegan PB Banana Bread Portions: 20 (2 Loaves)
Limits	Amount Per Portion
Total Calories	213 Calories
Empty Calories*	39 Calories
Added Sugars	36 Calories
*Calories from food components such as added sugars and solid fats that provide little nutritional value.
Empty Calories are part of Total Calories.
Nutrients	Amount Per Portion
Protein	6 g
Carbohydrate	34 g
Dietary Fiber	2 g
Total Sugars	15 g
Added Sugars	9 g
Total Fat	7 g
Saturated Fat	1 g
Monounsaturated Fat	3 g
Polyunsaturated Fat	2 g
Cholesterol	0 mg
Minerals	Amount Per Portion
Calcium	28 mg
Potassium	260 mg
Sodium	296 mg
Copper	290 µg
Iron	3 mg
Magnesium	63 mg
Phosphorus	71 mg
Vitamins	Amount Per Portion
Vitamin A	156 µg RAE
Vitamin C	3 mg
Vitamin E	6 mg AT
Vitamin K	0 µg
Folate	122 µg DFE
Niacin	3 mg
Choline	14 mg
www.SuperTracker.usda.gov

Analysis: By switching the butter and eggs in the original recipe for almond milk and extra bananas, my vegan version is much healthier. With fewer calories, less saturated fat and no cholesterol, my version also contains more protein, calcium and vitamin A than my great grandmothers recipe.