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I did a lot of research and consulted many experts in Paleo to find out that this topic is controversial. But I can confirm that Paleo sushi is possible (and you can still eat sushi rice!).
This is why it is so controversial
The Paleo diet includes several rules that would rule out sushi rice at first glance. The Paleo diet is a grain- and legume-free diet. Many people instantly dismiss rice as a grain because it is so common.
Rice is not the only thing that matters
Paleo should be avoided because of the gut irritants and anti-nutrients that they contain. All of these compounds have a very important function for the plant. They act as a built-in sunscreen, insect repellent and mold deterrent. This is great for the plant but not for anyone who wants to eat it.
This is exactly what happens in the case of rice. Every grain of rice is covered with an outer protective layer. This protects the plant from all micronutrients and potentially harmful compounds. It acts as a protective layer for the starch within. This outer layer is darker than other grains, so if we leave it in place we get brown Rice.
Paleo sushi is not only controversial when it comes to rice, but vinegar is also!
Mark Sisson is a respected expert in Paleo. He says that wine, regardless of its origin, lowers blood sugar responses to meals, increases glucose tolerance and even increases satiety when consumed before or after meals. This is why rice vinegar, apple cider vinegar and red wine vinegar are all equally effective as best balsamic vinegar. Some benefits are exclusive to balsamic vinegar
As many of you know, the Sun we season rice with has salt and sugar added to it. These are both definitely not Paleo.
I found a solution: eliminate salt completely and replace sugar with honey. It was Paleo compliant and surprisingly delicious!
For Paleo-compliant Su, I used 1 cup of rice wine vinegar to 1 cup of honey. For making sushi rice, I used the same amount as usual: 2 Tbsp per cup of cooked rice.
Let’s now move on to the other ingredients of Paleo Sushi…
Most ingredients in sushi can be made Paleo.
Here’s a summary of the Paleo diet from nompaleo.com.
Consume whole, unprocessed and nutrient-dense foods that are nourishing and nutritious. Prioritize pastured and grass-fed meats, eggs, wild-caught seafood and vegetables. Fruit, nuts, and seeds should be enjoyed in moderation.
Avoid eating foods that cause systemic inflammation, gut damage, or derail our natural metabolic processes.
How to Make Paleo Sushi
We now have all the information that makes Paleo-friendly sushi, so let’s get to making Paleo sushi!
This tutorial includes a Paleo Sushi Sauce. It is easy to make and tastes amazing. We will show you how to make the sauce while your rice is still cooking.
This tutorial will require:
- 2 cups Sushi Rice
- 4 half-sheets Nori
- 1 lb. of Wild-Caught, Alaskan Salmon
- Asparagus – 4-5 pieces
- 1 Avocado
- 2 Tbsp honey
- 1 cup Rice Wine Vinegar
- 1 Tbsp Cayenne Pepper
- 2 cups of frozen berries (I used raspberries, blueberries, and blackberries).
- 1/2 Cup Roasted Macadamia Nuts
- 1/2 Cup of Water
- Cutting Board
- Sharp Knife
This recipe yields 4-5 Paleo Sushi Rolls
- Rinse 2 cups of rice, then place it in your rice cooker. To cook the rice, press the button.
- Place the rice wine vinegar in a saucepan and heat on medium heat. After the vinegar has warmed a little, add 1 tablespoon of honey to the pot and stir until the honey dissolves. Let cool the mixture off the heat.
- Pour 2 cups mixed frozen berries in your blender to make the sauce.
- 1. Tbsp honey and 1 Tsp cayenne pepper to the blender.
- Blend the mixture with 1/2 cup of water in a blender until it is smooth. Put the sauce in a sauce bottle.
I made this sauce for the first time using 1 cup mixed berries and 1 teaspoon cayenne. It was extremely spicy! I ended up adding 1/2 cup of water and another cup of mixed berries to reduce the heat. You should end up with twice the sauce recipe as shown.
- Place approximately 1/2 Cup macadamia nuts on your cutting board. Then, chop them into small pieces.
- Next, blanch the asparagus and cut the avocado. Click to learn how to complete these steps.
- Your rice is now done with cooking. For more information about how to cool down and season rice, see my tutorial How To Make Sushi Rice.
- After the rice has cooled to about body temperature (98.6degF/37degC), it is ready for use. You will need to place a small amount of rice on the nori’s rough side.
- Flip the rice and noi on their side and place 2 salmon slices along the center of the ori. The salmon slices should measure approximately 1 cm in width
- Cut one asparagus piece along the middle and add it to your roll.
- To the avocado roll, add 3-4 slices. Make sure the avocado is as uniform as possible in the middle.
- Use your thumbs to place the makisu under your fingers and your fingers for support. Roll the nori/rice over the ingredients. Continue rolling until the ori wraps around the rice.
- Cut the roll into eight equal pieces.
- Place the end pieces on each side on one another and place them on top of each other. Place the arrangement on a plate by placing 1 cm between them.
- Finish by adding the sauce to the rolls and then sprinkle the macadamia nuts chopped on top
This post was written by a professional at Suhi Inc. Sushi Inc. is a vibrant restaurant that offers what is considered the best sushi in St Pete. Opening its doors in 2013 and becoming a local staple by offering live music, traditional hand-rolled sushi and a friendly atmosphere, our guests always have a top notch experience. Customers love our award-winning, fresh and creative Sushi rolls, Nigiri, and Sashimi. With a larger selection of tempura, non-Sushi, and teriyaki options, we can accommodate every taste.