Sushi – Friend or Foe

Sushi Diet and Recipe

Sushi has gained in popularity over the recent years in the Western world and can be consumed in one of the many established Sushi bars, bought in your local supermarket or ordered comfortably from your take away menu. It is therefore often considered to be the ideal healthy & quick lunch companion or the trendy & light dinner option.

These tasty little bundles of fish all innocently sitting there, wrapped in seaweed making you think they’re healthy gifts of  nutritional goodness. Unfortunately, this is not always the truth so don’t be fooled by its deceiving looks, because under those neat bundles of rice and fish are some diet dangers we need to dodge.

Sushi production has been overtaken by companies which couldn’t care less for your health or for promoting its lean Japanese roots. So what’s really hiding in these little parcels? A minefield of chemicals and pesticides, these sweet little grenades are often used to preserve the fillings, also surprisingly they can contain up to 200 – 300 calories thanks in part to the processed carbs found in sticky white rice.

Sushi can still offer great health benefits if the correct ingredients such as the right, fresh produces are used and can act as a well-balanced meal of carbs, healthy fats and proteins all helping to contribute to that healthy diet. So  if you want to make you own healthy option of sushi with no added artificial ingredients or preservatives try using amino-packed seeds instead of heavy, sticky white rice and you can make it back into the health bomb you once thought it was – just by following this simple recipe.


Makes one roll
40-50g quinoa (can be red, white, or both!)
1 Tablespoon coconut oil/1 Tablespoon apple cider vinegar (pref. raw and organic – can use both oil and vinegar if quinoa isn’t sticking to the mat)
1 Sheet nori seaweed
Filling of your choice (avocado/tuna/cucumber/sprouts etc.)

 Sushi - The facts by Fitness Fan


Cook quinoa for about 20-30 minutes then allow to cool and mix in apple cider vinegar/coconut oil/both. Lay the Nori sheet shiny side down on a bamboo mat.  With a spoon, spread the quinoa  smoothly onto the Nori sheet, squishing it down evenly across the mat. Make sure you spread it all the way to the sides. Leave about 1cm gap from the bottom and 2cm gap from the top. Lay the fillings horizontally about 1cm from the bottom of your quinoa. Carefully, and I mean carefully, roll the sushi.  Gently press it down a bit as you roll  it,so everything stays in place. Cut the sushi to to your own choice, using a very sharp knife and cut very slowly so it doesn’t all spill out.

This post was written and carried out by Dane of Fitness Fan