This May I had the privilege of facilitating 2 workshops on plant based nutrition at Rise Gatherings women retreat. During this time we talked about how heart disease is the number one cause of death for both men and women in the United States and how it’s held onto this top spot for over 80 years! Heart disease takes the lives of over 17 million people each year but luckily eating a diet abundant in plant foods can effectively prevent and even reverse this disease as well as many others.
Beets in particular contain high amounts of nitric oxide which helps relax and dilate the arteries, allowing oxygenated blood to flow throughout the body – this helps to lower blood pressure. Beets are also rich in fiber, essential minerals and vitamin C. Their high antioxidant content, helps support
immunity, bone health and assists in detoxification of the blood and liver. So why not wrap this heart healthy root veggie into a foodie favorite – sushi! I paired it here with sweet mango, juicy cucumber and creamy avocado. Also, if you don’t like to cook your own beets and are trying to avoid many of the preservatives found in other canned beets, be on the look out for Love Beets in the refrigerated section of your local grocery store.
Mango Beet Sushi
- 1 cup rice regular or sushi
- 2 cups water
- 1 large mango sliced
- 1 large English cucumber sliced
- 1 package of Organic Love Beets option to pat dry , sliced
- Avocado sliced
- 4-5 slices of nori
- Sesame seeds
For best results rinse rice until water runs clear. Then transfer for a pot with water and bring to a boil. Once boiling, cover and reduce heat to low. Cook for roughly 15-20 minutes or until all water is absorbed. Allow to cool. (For traditional sushi rice, stir in a mixture of 3 tbsp rice vinegar and 2 tbsp dissolved sugar to the cooked rice)
While rice is cooking/cooling prepare your veggies and set up your sushi station. I like to put all my veggies into separate bowls and have a small bowl of water to wet fingers as the rice gets sticky!
To assemble the sushi, lay a piece of nori out on a bamboo mat. Wet your fingers and spread rice onto nori. Next, layer your veggies near the middle of the rice. Now, lift the bottom of the bamboo mat and roll the nori sheet and rice around the filling. Hold the filling the middle in order to keep it in place. Use the bamboo roll to shape your sushi.
Cut and serve with wasabi, pickled ginger and soy sauce or aminos. Enjoy!