FOOD HEALTHY HIK­ING

Nadia - - FOOD HEALTHY HIK­ING -

Sushi balls

Ready in 1 hour plus cool­ing time | Makes 10 | DF | GF

1½ white sushi rice (makes about 3 cups cooked rice) 2 tsp rice wine vine­gar* 2 tsp black sesame seeds (op­tional) 95g tuna in spring water, drained ½ tsp grated fresh gin­ger ½ clove gar­lic, finely chopped (op­tional) 2 tsp tahini* 1 tsp soy sauce* 1½ tsp honey Dash sesame oil ½ red cap­sicum, chopped finely 1 stalk cel­ery, diced finely 1 car­rot, peeled and diced finely 1-2 sheets nori

1 Cook rice ac­cord­ing to packet in­struc­tions. Re­move from heat and stir through rice wine vine­gar. Add sesame seeds if you want a speck­led ef­fect. Leave rice to cool – once it’s at room tem­per­a­ture it’s ready to use.

2 While rice is cool­ing, pre­pare your fill­ing. Place drained tuna in a bowl. Add gin­ger, gar­lic (if us­ing), tahini, soy, honey and sesame oil and mix.

3 Stir in cap­sicum, cel­ery and car­rot then set aside.

4 Lay out a sheet of bak­ing pa­per on a board. Adding 1 Tbsp rice af­ter an­other, gen­tly mould rice in your hands to form a rough ball, then place on pa­per. Us­ing slightly wet hands, press rice into a disc about 10-12cm across and 5mm thick.

5 Scoop a large tea­spoon of tuna fill­ing into the mid­dle of the disc. Us­ing wet hands, care­fully peel up one edge of disc, then opposite side, then the other two sides, and gen­tly pick it up. Bring edges to­gether to make a ball, mak­ing sure all the fill­ing is en­closed. Re­peat with rest of rice and tuna fill­ing.

6 Dec­o­rate sushi balls with shapes cut from the nori, us­ing a drop of water to stick them on. Place on a plate, cover with a damp tea towel and chill in fridge for 20 min­utes to firm up be­fore eat­ing.

Brown rice & quinoa sushi

Ready in 1½ hours plus cool­ing time | Makes 20-25 pieces | DF | GF

¾ cup brown rice 2 cups water 1 tsp salt ½ cup quinoa (we used black) 2 tsp rice wine vine­gar* 3 sheets nori 1 car­rot, peeled, halved, cut into 5mm-thick sticks ½ av­o­cado, sliced into 5mm-thick sticks 2 honey soy chicken drum­sticks, meat shred­ded or chopped (see recipe on page 66) ½ red cap­sicum, sliced into 5mm-thick sticks Soy sauce*, to serve

1 Rinse rice un­der cold run­ning water for 1 minute then place in a medium saucepan with the water and salt over high heat. Bring to a steady sim­mer, then re­duce heat to low-medium and cover with lid. Set a timer for 30 min­utes.

2 Check quinoa for grit then rinse in cold water for 1 minute. When the 30 min­utes is up, stir quinoa into rice and re­place lid. Cook quinoa and rice for a fur­ther 20 min­utes or un­til all water has been ab­sorbed and rice is soft.

3 Place rice and quinoa in a bowl and stir through rice wine vine­gar. Leave to cool.

4 Place a sheet of nori, shiny-side down, on a sushi rolling mat or damp tea towel, with a long edge fac­ing you. Di­vide rice and quinoa mix­ture into 3 roughly equal por­tions. Spread one-third of rice evenly over nori, leav­ing a bare 2-3cm strip along edge fur­thest from you. Gen­tly press down on rice so it holds to­gether.

5 Start­ing 2-3cm in from the edge clos­est to you, place a line of car­rot sticks all the way across the rice. Next to this, place a line of av­o­cado. Place a line of chicken on top of the car­rot and a line of cap­sicum on top of the av­o­cado. The neater you do this, the neater the sushi will look once it’s sliced!

6 Us­ing the rolling mat, care­fully roll up sushi start­ing from the end clos­est to you. Moisten last 2-3cm of nori with water and fin­ish rolling. Wrap the mat around the sushi log and gen­tly roll it on bench a few times to make sure it’s se­cure. Place on a flat plate or tray and cover with a damp tea towel.

7 Re­peat to make 2 more logs. Place in fridge for 20 min­utes to firm up.

8 Once chilled, slice sushi logs into 2cm-wide pieces with a sharp knife. Serve with soy sauce for dip­ping.

Tips

> Save any small soy sauce con­tain­ers from your sushi pur­chases, take them home and re­fill them. They’re the per­fect size for lunch boxes and can be con­tin­u­ally reused and re­filled. > Leave out the chicken to make this vege­tar­ian or re­place with your pre­ferred meat (if the meat is a lit­tle dry, add a thin line of egg may­on­naise, too).

* Check la­bel if eat­ing gluten free

Sushi balls and brown rice & quinoa sushi.

Peanut but­ter bis­cuit sand­wiches. See over the page for recipe.

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