As you know, a person who does not eat raw foods does not consume thermally processed foods. In this case, rice sushi cannot be part of the diet. However, they can be made from other components. Raw food rolls from vegetables and herbs contain a lot of nutrients, antioxidants, fiber, vitamins, healthy fats and proteins.
Instead of rice, cauliflower or avocado can be used. In the second case, you can get a delicate creamy texture that will contrast with the crispy filling.
What is nori?
Nori is much more than an ingredient that prevents sushi from falling apart. They are also a source of nutrients. Raw food rolls are hard to imagine without this component. Nori can be used in other ways than wrapping. You can add them to soups (usually miso soup), crumble into a salad, put on a sandwich or eat as a quick snack.
In general, nori contain many nutrients, and especially the following stand out among them:
- Iodine: Seaweed is one of the main sources of iodine that supports thyroid function.
- Protein: you get up to 50% of the daily protein intake.
- Fiber: This is a type of carbohydrate that will help normalize blood sugar and eliminate hunger.
- Sodium: Seaweed is a great alternative to salt and sea salt.
Where to buy nori to make rolls?
You can buy organic nori sheets in most health food stores, in the Asian section of any hypermarket, or at specialized retail outlets. If you can’t find them raw, not fried, you can always use other “wrappers” for raw food rolls. It can be lettuce, Swiss chard or romaine lettuce. However, nori is still the most preferred component.
How to minimize such an appetizer?
You do not need any professional tools, only ingredients and your hands. You can use a bamboo mat for sushi, but raw rolls can be twisted without it. After several attempts, you will definitely get a positive result. If nothing works out for you, just fold the nori with the filling and eat like a sandwich.
The recipe for raw avocado rolls requires the following ingredients:
- 2 raw nori leaves;
- 1 avocado mashed in mashed potatoes;
- a quarter or a half of Bulgarian red pepper, cut into thin strips;
- a quarter of large carrots, cut into thin strips;
- a quarter of young zucchini, chopped into small longitudinal cubes;
- one large avocado;
- half a glass of alfalfa seedlings (or other sprouts).
To make the sauce:
- 2-4 tbsp powdered yeast (depending on your taste preferences);
- 1 tbsp Dijon mustard (you can use any);
- 1-2 tsp raw gluten-free tamari sauce;
- 1 tbsp freshly squeezed lemon or lime juice;
- 1 tbsp fresh green cilantro, finely chopped;
- sea salt and pepper to taste.
How to make a sauce?
Combine all the ingredients in a small bowl until a creamy paste forms. If you feel that the texture is too thick, you can add more liquid in the form of water or lemon / lime juice. If the sauce is too thin, add more powdered yeast.
How to cook raw food rolls: recipe with photo
Lay the nori sheets on a flat surface - countertop or cutting board. Dice the avocado and mash the pulp in a separate bowl.
Spread the sauce in the next half of each nori leaf (bottom, towards you). Place an even layer of mashed avocado on top . Place thinly sliced red bell peppers, carrots and zucchini parallel to the edge of a nori leaf (horizontal). Sprinkle alfalfa seedlings on top.
With a quick movement, grab the edge of the elevator with all the filling and spin into a roll. Continue this rotational action until you reach the other end. Moisten the index finger with water and slide along the free edge of the algae. This will create a “glue” to hold it all together. Finish rolling and press the wet edge to the rest of the roll to finish cooking.
Dampen your hand with water and gently squeeze the entire roll to make it slightly damp (this makes cutting easier). Repeat all these steps with the second nori sheet.
How to cut into portions?
You can cut raw food rolls into small pieces for one bite or cook two long rolls. Sprinkle with sesame seeds and pour over the remaining sauce.
Option with nuts and lentils
As you can see, the recipe for raw food rolls is very different from the classic. What to do if you want to fill them with a likeness of rice? To do this, you need to choose a product similar in consistency. For this purpose, you can use nuts or lentils, or a mixture thereof. These products must be pre-soaked in order to become soft. Raw rolls with lentils or nuts are cooked very quickly. The main difficulty is to twist them correctly and quickly. Serve this dish with wasabi, ginger and a mixture of miso pasta with water. Classic soy sauce is prepared by heat treatment, so it is not a raw food product. In total, you will need:
- 2 sheets of nori;
- 1 cup soaked lentils, almonds or other nuts, chopped into small pieces;
- half avocado;
- 1 small carrot, grated or finely chopped;
- 2 leeks, cut along the length;
- a handful of seedlings of sunflower or alfalfa;
- a little grated wasabi horseradish;
- 1 small cucumber, sliced along.
How to cook "rice"?
Soak lentils, nuts, or a mixture of them overnight. You can grind them with garlic, salt and herbs to further enhance the taste. An ideal supplement would be a handful of hemp seeds, salt and garlic. Grind the product to a size approximately equal to half the rice grain. Adding a few drops of water to the ground paste and mixing helps it to become more sticky.
How to collect rolls?
Lay out nori sheets on a bamboo table or rug. Take half of the prepared “rice” and spread it firmly and evenly over the surface of the algae. Put slices of vegetables on top, cover with alfalfa sprouts.
Dip your fingers in water and moisten the top edge of the nori leaf. Gently lift the other edge while holding a stack of ingredients on it, and start twisting it as tight as possible. The wet end will serve as glue. Be sure to press this edge to another surface. Set the roll aside and repeat the twisting procedure with the second.
Wet a sharp kitchen knife and cut the rolls into pieces about 2 cm thick or cut them in half diagonally. In the second case, you will get raw food spring rolls.
If you want to dip the rolls in the sauce, dilute a little miso paste in clean water. Serve with natural wasabi. You can add any other components that you like to the filling. It can be any vegetables, seedlings and even fruits.
Besides pasta made from avocado and crushed nuts and / or lentils, a kind of rice can be made from young cauliflower. For a richer flavor, mix it with turmeric and any nuts. In some recipes, instead of rice, carrot cake or chopped greens can also be used, but the taste of such a dish will be very unusual.