Carb Solutions: Better-For-You Brown Rice Sushi Stack
Over half of the U.S. adult population, some 154 million, qualify as overweight or obese. Another 29 million of us have Diabetes, many as a direct result of being overweight. Then there are the 23.9 million overweight children dutifully following the example of their XXL adult role models. Diabetes and these extra pounds cost this country billions annually in both medical and economic resources, not to mention the effect these weight-related maladies have on a person’s overall mental well-being and happiness. However, both diabetes and being overweight are very manageable, even preventable, with a few lifestyle tweaks. By maintaining a sensible diet in conjunction with some consistent exercise, no matter how minimal, we can all be in total control of our own weight. One easy way to start taking that control is to make decisions about the foods we eat based on the glycemic index [GI] and glycemic load [GL].
Simply put, our bodies convert all foods into sugar calories that provide energy to the body via the bloodstream. The Glycemic Index assigns a score of 1 to 100 to all foods based on how quickly the body converts that food into sugar. Foods that break down slowly enable the body to assimilate these calories of energy more efficiently without overwhelming the body with more sugar than it can process. While this is especially important for people with diabetes who process sugars much slower than others, everyone can benefit from foods with low glycemic scores since they also reduce appetite and encourage the metabolism to burn body fat. Conversely, a diet of foods high on the glycemic charts has been proven to increase appetite and impede effective fat oxidation.
A QUICKIE GLYCEMIC PRIMER:
- The glycemic index of a food compares its effect on blood sugar level to that of pure glucose, which has a score of 100. White breads, which are made of processed white flour, are at the top of this scale, scoring a “perfect” 100 on the glycemic index. For perspective, a score of 55 or below denotes a low glycemic index food; 70 or above is considered very high. Serving size is not a consideration in arriving at a food’s Glycemic Index number.
- The glycemic load, on the other hand, focuses on how much digestible carbohydrates (sugars) a food contains in a typical single serving, which is defined as approximately 3.5 ounces. For glycemic load, a score of 20 or more is high, while 10 or less is low.
While carb counters, especially those with diabetes, must avoid sushi bars and restaurants due to various ingredient concerns, the home chef can still enjoy this deconstructed, low-carb version of the cuisine with a few key ingredient changes and omissions. A quick review of why these establishments are off limits for those who have just dropped their chopsticks: White rice, commonly used in sushi, is a refined carbohydrate that raises blood sugar levels considerably and immediately; soy sauce and other traditional condiments are extremely high in sodium. Then there are those delicious fried sushi rolls packed with high fat/calorie creamy sauces. Also, though not carb-related, that uniquely tasty raw fish has been known to be a risk if not handled properly – not something a restaurant patron can control.
Sticky brown sushi rice replicated white rice by first soaking the rice overnight, parboiling for 12 minutes, let cool, then bring back to a rolling boil for about 20 minutes. When rice is almost cooked, remove from flame, pour off excess water for the count of ten, then cover and set aside to cool completely before adding vinegar and a touch of mayo.
BTW: There should be just enough salt and other taste supports in this dish to satisfy, so the traditional soy sauce can be eliminated entirely. If that is a struggle, it may be time to retrain the palate to appreciate less dangerous condiments. You might even receive a heartfelt (no pun intended) thank-you note in the form of lower blood pressure numbers! Now pick up those chops and enjoy!
Better-For-You Brown Rice Sushi Stack
Makes 2 stacks
Ingredients
8 oz. shrimp, cooked, finely chopped,
3 tablespoons mayonnaise, divided
2 teaspoons Costa Azul Hot Sauce
1 Hass avocado, mashed, divided
Salt & pepper to taste
1 ½ cups small-grain brown rice, cooked & cooled completely
2 tablespoons rice vinegar
2 Japanese cucumbers, finely diced, divided
Cooking spray
Toasted sesame seeds for serving
Preparation
In a small bowl, combine the shrimp, 2 tablespoons of mayonnaise and sriracha, set aside. In another small bowl, mash the avocado, add salt and pepper to taste, and set aside. In a third small bowl, combine the cooked rice, rice vinegar and remaining tablespoon of mayo. Also, finely dice the cucumbers.
Spray a 1 cup dry measuring cup or glass with cooking spray. In order: layer half the shrimp mixture, half the cucumbers, followed by half the mashed avocado and finally half the rice mixture. Tap down to firm up the layers.
Place a small serving plate over the filled cup, then carefully flip it upside-down. To turn the stack out onto a plate, lightly tap the bottom of the cup if necessary. Repeat this process with the remaining ingredients to create a second stack. Sprinkle with sesame seeds and serve immediately.
