- 1.5 cups brown rice (use parboiled if camping)
- 3 cups cold water
- 4 sheets of nori
- 4 oz smoked salmon
- 1 carrot, matchstick
- ¼ cucumber, matchstick
- 1 avocado, sliced
- tamari (gluten free soy sauce), for dipping
- wasabi, for serving
- pickled ginger, for serving
- Combine rice and water in a saucepan, bring to a boil, turn down to a simmer, cover, and cook until all the water is absorbed, about 30-40 minutes. Remove from heat and let stand 10 minutes, then fluff. Alternatively, use a rice cooker.
- Fill a small bowl with water and put next to the rolling station.
- Place a sheet of nori shiny side down, mate side up. Using a spoon, sprinkle warm rice over nori in an even layer, leaving about ½ inch rice-free at the top and bottom of the sheet.
- Dip your fingers in water to avoid sticking and pat down the rice into a firm, smooth layer.
- In a strip going from side to side a third of the way up the nori/rice sheet from the bottom (closest to you), layer the smoked salmon followed by the carrot, cucumber, and avocado.
- Starting from the bottom, roll the nori sheet firmly; first over the vegetables and then continue until you reach the rice-less end. If you have a sushi mat, great, but it isn't necessary.
- Dip your fingers in water and pat rice-less nori end until damp. Finish roll using the damp end to seal nori together. Place seam side down and press firmly to get the best seal.
- Run a sharp knife under water and shake off excess water. Slice roll into ½ in pieces and serve with tamari, ginger, and wasabi.
Eating for Cardio How-To
In order to maximize cardio performance, you’ll want to have a meal (or snack) higher in complex carbohydrates 45 min – 2 hours before you start your activity. That meal should also be lower in fat and protein so that you have a large amount of carbohydrate energy in your blood when you begin your exercise so that you have that extra boost of power that will help you to maximize your endurance. Low in fat and protein does not mean no fat and protein. It still needs to be present to slow digestion enough to have some control over the carb energy hitting your blood. Sushi is a great option for a pre-exercise meal because it’s the right ratios to give you that boost you need! To learn more about how the “carb energy” works, check out my blog post on blood sugar…and pirates.
Cooking Sushi for One?
Store leftovers in a single serving pyrex to have for lunch the next day.