Low-carb cauliflower sushi is the perfect and healthy alternative to regular sushi. Leave the regular sushi for someone who is carb loading.
My easy and simple blender recipe requires ZERO cooking. It is perfect for a healthy packed lunch for work or school. Low-carb sushi is also a nutritious snack.
P.S. I hate to be the one to tell you, but regular sushi isn't the health food it's cracked up to be ... read on and just look at the image further down the page.
Low-Carb Cauliflower Sushi
So cauliflower and sushi isn't exactly a well known combo, but you heard it here first. Cauliflower is the new black and I am a cauliflower ninja.
So why cauliflower? It is such a versatile and low-carb nutrient dense vegetable, I use it whenever I can and when in season, because the price skyrockets at certain times of the year.
Many people don't like cauliflower because of the smell, but if you learn a few tricks how to remove and cope with it, you have such a useful weapon in your low-carb arsenal.
NB: See how I use cauliflower in so many ways at at the end of this page.
Is Sushi Healthy?
How many friends do you know choose sushi a lunch because it is the "healthy option"? Well take a look at the image below, and you'll never touch it again.
If anyone asks me what I think of sushi, I politely tell them that rice is 80% carbs, then they impolitely eye roll me and tell me I'm ridiculous. They then quote the old golden nugget that Asians are never fat. Read below how to dispel that myth.
I should really keep this image on my phone. It makes such an immediate impact.
Carbs In Sushi
Sushi is packed with high carb rice, and then there are the sticky high-sugar sauces.
The high starch rice variety is chosen because it is sticky and holds well together. And to make it worse, there is often sugar and flour added to the rice to make a firm sushi roll.
As you sit down to eat a regular California roll sushi pack, it is the equivalent of eating 4 slices of bread, with a teeny weeny amount of imitation crab (packed with starches, colours and preservatives) and a token piece of cucumber, avocado or other vegetable to give it that "healthy halo".
A medium sushi pack, is the equivalent of eating 4 slices of bread, often with a teeny weeny amount of imitation crab and a token piece of cucumber.Sorry my friends, but sushi is one of those "health foods" which should be avoided and left to someone who is carb loading. Yes you may be able to choose sushi with fresh salmon, but take a closer look next time to see how little there is inside. Carbs, yet again, are the cheap bulking agent.
But do no fear, you can make better choices at the sushi bar. Why not choose sashimi which is raw tuna or salmon without the rice. I urge you to try it next time, it is incredible and filling (albeit expensive). Another healthy option is a naruto roll - which is simply thin slices of cucumber rolled over salon and avocado for example.
The Asian Paradox
Yes, Japanese have been eating sushi for centuries, but it is only a small part of their incredibly diverse diet.
They rely heavily on fresh food. They eat a variety of small dishes, bone broth, soups, meats, steamed vegetables. They eat smaller portions than us. They don't snack. They don't live in the gym but their daily activity is higher than ours. Many don't have cars so walk or catch the train everywhere. They enjoy slow meals with family. They don't sip on sugary soda or juices continuously. Rice is not a toxic carb like wheat is. Their wheat consumption is low.
But the Asian diet is changing. As modern, western junk food is becoming part of their society, obesity and rates of type two diabetes are increasing at an alarming rate.
To read more:
- Mark Sisson: The Asian paradox. Why Asians can eat so much rice and not gain weight.
- China Study: Wheat flour, rice and cardiovascular disease. Rice intake displaces wheat and wheat intake displaces rice. "The higher the consumption of wheat flour in a country, the higher seems to be the mortality from all cardiovascular diseases." "Rice seems to be protective, as long as intake is not too high".
And therein lies our problem. Sushi per se is not an issue when eaten in small quantities and with real fresh fish inside. But when you add it to a diet already high in wheat, carbs toxic oils, soda, sweets, ice cream ... stress from work, hours at the gym, eating on-the-go. I personally choose to avoid it.
Low-Carb Sushi
So how do I make my low-carb sushi? I make it super quickly in the food processor.
Yes, no more steaming or cooking the cauliflower, then squeezing out all the liquid, making your kitchen a disaster zone covered in cauliflower crumbs and your house stinking like a teenage boys room.
Easy blender recipe for healthy low-carb cauliflower sushi is perfect for a healthy lunch or snack. Read more on the Asian paradox too.I throw chunks of cauliflower into the bowl of the food processor, blitz until tiny but not smooth. If you blitz the cauliflower sushi rice too far, you'll end up with cauliflower puree and you won't be too popular with your kids.
I then add the cream cheese and other goodies in there, blitz again. Done. All you have to do is add your fillings and roll it up.
How To Make Low-Carb Cauliflower Sushi
Once you have made you cauliflower sushi rice, spread it over your nori sheet as shown. Place your choice of fillings down the centre, then roll up tightly. Remember to dampen the final edge of the nori sheet so it will stick tight.
I like to use a bamboo mat to roll it up tightly, however, you may choose to use a sushi making kit.
Low-Carb Cauliflower Sushi
Calculate ingredients
Ingredients
- 500 g (1.1 lb) raw cauliflower including the stalk cut into chunks
- 100 g (3.5 oz) cream cheese full fat
- 1 (1 ) spring onion thinly sliced
- 1 tbsp (1 tbsp) white vinegar
- ( ) salt and pepper to taste
- ( ) vegetables of choice (see recipe notes)
- ( ) fish of choice (see recipe notes)
- 4 (4 ) nori sheets
Equipment
Instructions
- Place the raw cauliflower chunks into your food processor with the blade attachment.
- Blitz with the blade until small pieces of cauliflower rice appear.
- Add the cream cheese, spring onion, vinegar, salt and pepper to the food processor. Blitz until thoroughly mixed. You don't want any visible chunks of cream cheese or cauliflower, but you don't want a puree either.
- Taste the cauliflower rice and adjust the seasonings to your preference. Some like it with more salt or more vinegar than others.
- Spread the cream cheese cauliflower rice mixture along the nori sheet, leaving 2 inches of the nori sheet bare.
- Place your selection of vegetables, avocado and fish along the centre. Dampen the bare edge of the nori sheet then roll up tightly.
- Repeat with the remaining nori sheets and fillings. Slice with a sharp wet knife.
- Serve with wasabi, soy sauce or coconut aminos.
Notes
- Avocado
- Cucumber
- Peppers
- Asparagus
- Fresh raw salmon
- Smoked salmon
- Fresh raw tuna
- Canned tuna
- Tuna with mayonnaise
- Cooked crab meat
- Cooked shrimps
- Cooked prawns
Nutrition
More cauliflower recipes you may like:
- Mashed cauliflower
- Cauliflower pizza
- Whole roasted cauliflower
- Cauliflower rice
- How to be a cauliflower Ninja
- Cauliflower and broccoli bake
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Tina Conrad
Doesn't even remotely taste like a sushi roll.
Anoki
Fresh raw salmon? Sushi grade. Or prepare for worms, intestinal and otherwise.
Mk
Omg, I tried so many keto substitutions for my favorite foods and this one was the best. It was so good, thank you for your recipe!
Jeanette Clayton
Just a note about people who have throid disease of any kind... they should not eat raw cauliflower (or broccoli, cabbage etc) as these all contain something called goitrogens. Cooking gets rid of them according to Dr Sandra Cabot who is a leading throid specialist in Australia. This recipe sounds great though and I will be certainly giving it a try with cooked cauli
Sruti
Personally, I'd just much rather avoid carbs all together rather than do stupid things like "practice portion control" (never ever happens) or "eat everything in moderation" but that's just me?
Lynda
I make cauliflower sushi but have never thought of using it raw! I usually use left over cauliflower rice. My grandsons love it and don't even realise it's different.
Libby www.ditchthecarbs.com
I love making recipes as easy as I can. No one wants messing about in the kitchen for any longer than we have to. I'm stoked your grandson loved it. That's wonderful.
Mary Green
On the low-carb cauliflower sushi, I must make this dairy free and nut free. Daiya substitute cheese does NOT taste good. My daughter LOVES sushi. Please advise on a substitute for the cream cheese.
Lynda
Hi Mary - I use thick mayonnaise instead of cream cheese. This is dairy free and nut free (contains egg but you didn't mention that as a problem). Don't use too much, just enough to bind.
Bonnie
i used too much mayo in mine and it was mushy. i will try again with less.