Sushi Bowl with Thai Peanut Sauce
– Vegan – Gluten free –
Get all the flavors of a sushi roll without the hassle. Think of this bowl as deconstructed sushi, loaded with brown rice & veggies, topped with a tangy thai peanut sauce.
FOr the sushi bowl, you will need:
- Brown rice: a good source of healthy carbs and protein. One cup of cooked long grain brown rice has 48 grams of carbs and 5.5 grams of protein. Additionally, one cup of rice has 109% of your daily recommended manganese, 37% of your B3, 33% of your B1, 30% of your phosphorous, 25% of your magnesium and a slew of other vitamins and minerals. Avoid quick-cooking brown rice (like Minute rice) which is highly processed and doesn’t have the same health benefits.
- Avocado: an excellent source of healthy fats, including omega-3 and omega-6, which aids in maintaining healthy skin. Avocados contain almost every vitamin and mineral, but are especially high in vitamin B5 (40% DV), vitamin B6 (30% DV), vitamin K (32% DV) and folate (30% DV). I used a Hass avocado, but any avocado will do.
- Cucumber: composed of 96% water, cucumber lacks many vitamins and minerals. However, they make a refreshing addition to salads, sandwiches and side dishes without the extra calories. Their high water content also promotes hydration and regular bowel movements.
- Carrot: high in vitamin A, which supports a healthy immune system. Eating just one carrot a day will provide you with all your daily vitamin A intake. Carrots contain lots of carotenoids, a type of phytonutrient that promotes a healthy immune system and healthy growth and development.
- Dry roasted peanuts: a good source of plant-based protein and fiber. They are also an excellent source of biotin, which is essential for healthy hair, skin and nails. Raw peanuts have an active toxin called aflatoxin. I recommend dry roasted peanuts because the roasting process can kill some of this toxin.
- Nori “chips”: a type of edible red algae seaweed, most commonly used in sushi. Nori is low in calories, fat and carbs. Algae is the only source of vegan B12 (besides fortified foods). One nori sheet has 23% of your daily recommended B12, as well as 27% of your daily recommended vitamin A. It also has antibacterial and anti-inflammatory properties.
- Sesame seeds: a good source of vitamins and minerals, especially copper (41% DV in 1 tablespoon). They also have 1.6 grams of protein per tablespoon. I recommend buying unhulled sesame seeds (meaning the shell is still on) if available, as they contain higher levels of nutrients.
FOr the 4-ingredient thai peanut sauce, you will need:
- Natural Peanut butter: a great way to sweeten your recipe and get some added protein, healthy fats and fiber. However, peanut butter is also high in calories, so it is best to adhere to the recommended serving size if trying to lose weight. Be sure to choose a peanut butter brand that is least processed to prevent added ingredients liked sugar and trans fat. Look for peanut butter that contains only peanuts and maybe salt.
- Coconut milk: a good source of healthy fats and a great alternative to cow’s milk, which contains unnecessary added sugar.
- Thai red curry paste: a low-calorie blend of red bell pepper, red chilies, herbs and spices. 1 tablespoon has 20% of your daily vitamin A intake.
- Apple cider vinegar (ACV): will add a bright, fresh flavor to your mayo. Many people like to consume ACV before a meal, as it has been shown to reduce blood sugar levels, especially after a high-carb meal. It can also increase feelings of fullness, preventing you from overeating. Fortunately, 1-2 tsp of ACV a day is all you will need to experience its benefits.