Gut Friendly Sushi with Pickled Ginger

The kids tell me I’ve nailed sushi… finally 😉

Here’s how I’ve hacked a gut-friendly sushi that is still deeelicious.

It’s not one of those meals to whip together with 20mins to spare before dinner. This one takes a little planning (it’s best to make rice the morning of, or the night before), and isn’t the quickest, but when I make this with a bulk tray of chicken (1.5kg or 4 breasts) and an entire 1kg packet of sushi rice, it’s enough to feed our family of 7 for dinner, for lunch next day, and there’s still enough crumbed fried chicken leftover to have a chicken salad for dinner the next night. Winning!

Note from Julie Cox who made these: 400g uncooked sushi rice makes 6 fat sushi rolls.

Notes:

  1. “Tuna” Mackerel
    Nobody eating the sushi will know the difference between tuna and mackerel, but mackerel is superior to tuna because it has a lot more brain-supporting good fats (like salmon and sardines do, but so much easier to get into a child!), and less heavy metal contamination because it’s lower in the food chain. This is such an easy swap and big win.
  2. Crumbed Chicken
    Follow my easy gluten free, clean “panko” crumbing recipe here. Psst: It’s just rice crackers whizzed up!
  3. Mayo
    Please don’t buy Kewpie mayo. Gosh, I don’t even know where to start with that. But with any cheap mayo, it’s made on a base on vegetable oil which in my humble opinion, is one of the major things we want to avoid as much as realistically possible. The damaging parts of vegetable oil accumulate and store inside our cells and can impact our endocrine (hormone) system.
  4. Soy sauce
    Change it up to tamari if you like. It tastes better (said every chef ever), it’s gluten free, free of addivities, preservatives, colour and fake flavours, GMO free, glyphosate free, lower sodium, has more nutrients and is higher protein.
  5. Soaking your rice
    Check out my notes on soaking your rice here. I don’t believe everyone needs to do it, but if you do, there are your instructions.
  6. Pickled ginger
    Please try making it! It’s 5 mins and you’ll never look back. It tastes a-mazing and it way better for you. Instructions here.

Gut Friendly Sushi

Prep Time: 6 hours 30 minutes
Cook Time: 30 minutes
Total Time: 1 hour

Equipment

  • 1 Saucepan
  • 1 frypan
  • 1 Mandolin if you're making the pickled ginger

Ingredients

At Least A Few Hours Before > For Rice

  • 1 kg sushi rice bag
  • 5.5 Tbsp rice vinegar
  • 5.5 Tbsp water
  • 1.5 tspn salt sea salt, celtic salt, Himalayan salt, Murray River salt

For Crumbed Chicken Sushi

  • 1.5 kg chicken breast a 'bulk tray' of 4 chicken breast
  • 3 pkts hard rice crackers Ceres Organics do a good one (linked above)
  • 3 eggs whisked

For "Tuna" Mayo

  • Gevity mayo linked above
  • 1 can Mackerel see notes above

Other Ingredients

  • 2 avocado
  • any filling you want cucumber / carrot sticks, tempeh etc
  • 1 pkt nori sheets

For Pickled Ginger

  • 225 g ginger root fresh, young (3 cups once sliced)
  • 1.5 tspn salt sea salt, celtic salt, Himalayan salt, Murray River salt
  • 1 cup rice vinegar
  • ¼ cup white sugar not coconut or rapadura (it'll turn it brown)

Instructions

The night before / morning of:

  • Cook your sushi rice. When cooking the entire 1kg packet of sushi rice, rinse it and dump it in the saucepan with 9.5 cups water. Bring to a boil, then turn down to a simmer, covered for 15mins or until the water is absorbed.
    To increase health benefits, add a source of fat like MCT oil or butter while cooking, and consider replacing some water with broth liquid.
    Once cooked, it's important to season right away while the rice is still warm. Combine the rice vinegar, water and salt and fold through the rice.
    Pop the rice in the fridge to completely cool. If you try to use it while still warm, your nori sheet will probably tear.
    *NOTE: If you have gut issues and want to soak your rice beforehand for improved digestibility, see the notes here.

Prep Your Fillings

  • For CRISPY CHICKEN AVO:
    Follow the instructions here.
    Cut into thin strips for sushi. Here are the hard rice crackers I recommend:
  • For TUNA & MAYO
    Combine your mackerel with your mayo.
  • ANYTHING ELSE
    Prep it ready to go (cucumber/carrot sticks etc)

Assembling Your Sushi

  • Place your nori sheet shiny side down on a big chopping board
  • Wet your hands and grab some cold seasoned sushi rice and press it down over the entire bottom half of the nori sheet (the half closest to you). Take it right to the edges, and keep it thin and uniform in thickness.
  • Place your fillings in a line down the centre of your rice

Rolling Your Sushi

  • Place your thumbs under the edge of the nori sheet closest to you.
  • With your fingers, hold the contents of your sushi in place and roll the edge closest to you over your fingers and toward the other side of the rice.
  • When the edge of the nori that was closest to you touches the nori on the other side of the rice, give it a little firm 'tuck in'. Then continue rolling the sushi all the way.
  • Gently wet the far edge of the sushi with a wet finger (keeping a small bowl of water nearby helps) and give the sushi roll a little jiggle to "stick" it into place with the water glue.
  • You're done!

Accompaniments

  • Tamari sauce
    Dip in tamari sauce
  • Gevity mayo
    Dip in the mayo
  • Pickled ginger
    Add pickled ginger if you're a fan. Very easy and quick instructions here.
Tried this recipe?Let us know how it was!
Course Dinner, Lunch, Main Course, School Lunches, Special Occasion - Adult Party, Special Occasion - Kids Party
Cuisine Japanese
Keyword double-batch friendly, repurpose
Allergy Dairy Free, FODMAP Friendly, Gluten Free, Lactose Free, Legume Free, Nightshade Free, Nut Free, Peanut Free, Refined Sugar Free, Sesame Free, Wheat Free
Value Vegan, Vegetarian
Author: Laini Oldfield

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About the Author: Laini Oldfield

Laini is a mum of 5 and creator of STACKD Wholefood Blends, The Wholefood Collective + The No Fuss Nourished Method. She's coached tens of thousands of people on how to feel amazing using nutrition. She has a particular love for helping parents learn how to nourish their children and themselves without losing their marbles. Unconventional smoothies are Laini's obsession, and she's even developed a range of organic wholefood booster blends that target particular health goals and deliver maximum goodness in one complete and balanced meal. When she's not with her own family or coaching other families, you'll probably find her at the beach soaking up the sun and getting some much needed solitude.

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