is sushi low fodmap ? the answer is yes but try always make sure to check sushi rice hasn’t been made with high fructose corn syrup or fructose

here The best low fodmap sushi recipes

Low FODMAP Sushi Bowls with Smoked Salmon

These low FODMAP sushi bowls are filled with brown rice, smoked salmon, nori, crunchy low FODMAP veggies, and a creamy wasabi-lime dressing.

Bowl-type meals make a regular appearance in our house. The bowls I like to make are colorful, customizable, and a complete meal-in-one. And, these sushi bowls are no exception.

These low FODMAP sushi bowls are filled with rice, smoked salmon, crunchy veggies, nori (seaweed), and a creamy wasabi-lime dressing—lots of classic sushi ingredients, no rolling necessary.

For low FODMAP purposes, I include ingredient measurements in my recipes. But when I’m serving a bowl-type meal, I like to set out all of the ingredients so everyone can customize their bowl.

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INGREDIENTS

• Sushi (inspired) Rice

2 cups cooked rice

1 teaspoon rice vinegar

1 teaspoon sugar

• Wasabi-Lime Dressing (makes about ¼ cup)

1 teaspoon wasabi powder + 1 teaspoon water

3 tablespoons mayonnaise

2 teaspoons lime juice

• Bowl Toppings

8 to 9 ounces smoked salmon, sliced into bite-sized pieces

1 cup carrot matchsticks (about 2 medium)

½ cup cucumber matchsticks (about ⅓ cucumber)

1 nori sheet, sliced into thin strips (about ½ cup loosely packed)

• Optional Additional Toppings (per bowl):

¼ teaspoon sesame seeds; ⅛ avocado, sliced; 1-2 tablespoons reduced-sodium soy sauce (or tamari sauce for gluten-free)

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DIRECTIONS

• If not cooked, prepare rice according to package directions. In a medium bowl, whisk together rice vinegar and sugar. Add cooked rice and stir to mix. I like to transfer the rice to the fridge to help cool it down (closer to room temperature) while I prepare the other ingredients.
• In a small bowl, mix wasabi powder and water until paste forms. Let sit 2-3 minutes to allow wasabi flavor to develop. Add mayonnaise and lime juice. Stir until smooth and set aside.
• When ready to serve, place ½ cup rice into four bowls. To each bowl, add approximately 2 ounces salmon, ¼ cup carrot matchsticks, 2 tablespoons cucumber matchsticks, and 2 tablespoons nori.
• Serve each bowl with 1 tablespoon wasabi-lime dressing and optional sesame seeds, avocado, and soy sauce.

SUSHI. LOW-FODMAP AND GLUTEN FREE

Do you know sushi cravings? Well, I do! Lately, I’ve had the habit of getting all-you-can-eat sushi at least 1-2x a month, and hate myself for it…. It’s super expensive and unhealthy. But sooooooo good!

Most sushi in restaurants has rice which is flavored with sugar and often some form of sauce or mayonnaise. Also is they often use cheap fish at all-you-can-eat which usually contains quite high amounts of antibiotics and heavy metals.

Apart from that, it’s a never-ending struggle to find the sushi’s on the menu that doesn’t have FODMAP’s added (especially garlic, onion, and wheat) or that may be contaminated with gluten. Since you never know if the sushi-chef has touched the fried products before he made your sushi.
In all-you-can-eat restaurants, they often can’t provide you with the FODMAP information, although gluten often is mentioned on the menu, since it’s a food allergen.

More expensive sushi restaurants probably have more information on the actual ingredients they are using, but they are less fun for your wallet.

So I decided, I (and you!) can do better! And made arrangements to prepare my own sushi. This way you know exactly what went in, and you will be sure to keep a calm belly.

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INGREDIENTS

• The Sushi Rice (make 1 day ahead and cool for 24 hours for resistant starch)

500 g sushi rice

6 tbsp rice vinegar

1 tsp salt

• Sushi Rolls

600 g salmon

5-10 nori sheets

1 tin canned tuna with the MSC label

1 avocado max. 30g per person for low FODMAP

cucumber

1 tbsp mayonaise

• Optional

tobikko often contains wheat and fructose, so don’t use for glutenfree diet and FODMAP. Check the label to make sure!

sesame seeds

soy sauce very salty, don’t use too much

wasabi careful, spicy!

• Utensils

bamboo sushi rolling mat

sharp knife

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DIRECTIONS

• Boil the sushi rice, follow the instructions on the package for the ratio rice to water and the duration to cook it. Once the rice is boiled, transfer it to a bowl and let cool for 24 hours at 4 degrees celsius (for the resistant starch).
• Prepare your work area. Mix the sushi rice with 6 tbsp rice vinegar and 1 tsp salt. Mix thoroughly, to cover all the rice with a small layer of vinegar and salt. Set aside.
• Make sure you have all your ingredients within hand reach. Drain the canned tuna and mix it with 1 tbsp mayonnaise for the tuna filling. Slice the salmon, other fish you might have, avocado and cucumber and all other ingredients you have into small strips. Spread the sesame seeds or tobikko on a large plate.
• Place a bowl of water near you.
• Get a nori sheet and place on top of the bamboo mat. Wet your fingers/hands and get some rice from the bowl (wet fingers make the rice stick less to your hands). Spread the rice in a thin layer over 3/4 of the bamboo sheet. At the bottom of the sheet, place the ingredients you want in the sushi over the complete width of the bottom of the sheet on the rice and start rolling from the bottom. Make sure the roll is tight, and use the bamboo mat to keep it tight and to spread the pressure over the roll equally. Keep rolling until you reach the top, where there is no rice. Spread a little bit of water on the nori sheet to make it sticky, and roll to the end of your sheet. Get the sushi roll from the bamboo sheet onto a cutting board and cut the sushi into pieces with the super sharp knife.
• For the temaki (the sushi ‘bags’): cut the nori sheet in half. Place the rice and the desired fillings into the top left corner of the nori sheet and keep the filling about 1 cm from the bottom of the nori sheet. Start rolling from the corner to make a cone.
• For the inside out rolls (these are more of a hassle, prepare these last because your bamboo mat will be dirty after this): Make sure your fingers/hands are wet. Place the rice directly on the bamboo mat, and spread evenly until the whole of the mat is covered. Place a nori sheet on top of the rice, make sure the top 2-3 cm of the rice remains uncovered with the nori. Place your desired fillings on top of the nori at the bottom of your mat and start rolling. Keep the roll tight and roll all the way up. Carefully separate the sushi roll from the bamboo sheet (this may be a little sticky) and place the roll on the plate with the sesame seeds or tobikko topping. Roll until it’s completely covered in the topping. Transfer your roll onto a cutting board, and cut the sushi into pieces with the super sharp knife.
• Once you’re done making all the desired rolls and have beautifully placed them onto a serving tray. Add some soy sauce and wasabi in a bowl to dip the sushi into. Yum! Enjoy.

HOMEMADE VEGAN SUSHI RECIPES

We love sushi but it can get pricy! So we learned to make it at home. These vegan sushi recipes will have you making this awesome treat quickly and easily!

I love a good sushi roll. I can eat SO many and the bill hikes fast. So after learning how easy it was to make these at home, I can eat them any time! Bonus, the kids love to help and eat them too!

VEGAN SUSHI BASICS
It seems daunting to make this amazing but expensive dish at home, but I am here to show you how easy it can actually be! The options to mix and match are endless, and you don’t even need any special equipment!

WHAT KIND OF SUSHI IS VEGAN?
Anything that does not use animal product is considered vegan, so vegan sushi cannot have any fish. Luckily there are so many other ingredients you can fill it with, you won’t even miss the fish!

WHAT IS VEGAN SUSHI MADE OF?
There are many ways that people like to make sushi with vegan friendly ingredients. Here are some of the most common:

• Raw vegetables
• Vegetables pickled and marinated to mock fish
• Tofu
• Fried vegetables, tempura style
• Baked Vegetables
• Mock meats

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INGREDIENTS

• Base

4 Seaweed/Nori sheets or thinly sliced cucumber

4 cups cooked sushi rice (see note)

2 tablespoons rice vinegar

1 tablespoons sugar

1 teaspoon sea salt

• Cooked filling ideas-

1 cup Shitake mushrooms

1 tablespoon Tamari soy sauce for non gluten-free

1 cup sweet potato cut into matchsticks

1 tablespoon Tamari soy sauce for non gluten-free

• Raw filling ideas-

6 slices avocado

6 slices cucumber matchstick style

6 slices carrot matchstick style

6 slices green onion matchstick style

• Serving suggestions-

Tamari soy sauce for non gluten-free

wasabi

fresh pickled ginger

Creamy Peanut Sauce

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DIRECTIONS

• Mix vinegar, sugar and salt in a bowl and heat on the stove or the microwave until the sugar is dissolved.
• Add the mixture to the cooked rice and mix well.
• Add the mixture to the cooked rice and mix well.
• Bake at 400 for 20-25 minutes until crisping on edges. You can also saute them in a pan until crisp and cooked through.
• Build by spreading 1 cup of rice onto nori sheet.
• On one end lay filling ingredients of choice in a thin line. You want between 2-4 pieces of each filling ingredient. Don’t use more than 4 or 5 fillings ingredients or it will get too big to roll.
• Tightly roll and cut. Serve with dipping sauces like Tamari (soy sauce for non gluten-free)

NOTES

• Sushi rice is what gets it to stick well, you can use black rice as a second alternative too. Brown rice will not stick as well, keep that in mind.
• I made 4 rolls using the sweet potato, mushrooms, avocado, cucumber, carrot, and green onions. Serving size is 1 roll.
• Nutrition facts are for sushi rolls only.

Gluten free and low FODMAP vegan sushi

I’m not quite sure what has happened but over the past 6-12 months, I have become addicted to sushi! I could literally eat it every single day! Since my bank balance won’t allow for that, we’ve started making our own. This is the perfect solution as you can decide exactly what you put in the sushi, it doesn’t take too long, portions are bigger and it works out cheaper in total!

So the basics you will need are:

• Sushi rolling mat
• Sushi rice
• Rice vinegar
• Nori sheets
• Tamari (gluten free soy sauce)
• Sesame seeds
• Pickled ginger (be careful of this though, I struggle with sweeteners and discovered too late that the jar we had contained aspartame :()
• Wasabi (if you like a bit of spice)

Once you have these basics, you’re pretty much ready to go whenever you fancy! Just need to pick up the fillings! For our latest batch, we decided to make a vegan and low FODMAP option! We used cucumber, carrot, red pepper, spring onions (green parts only) and a small amount of avocado

So the basics you will need are:

• Sushi rolling mat
• Sushi rice
• Rice vinegar
• Nori sheets
• Tamari (gluten free soy sauce)
• Sesame seeds
• Pickled ginger (be careful of this though, I struggle with sweeteners and discovered too late that the jar we had contained aspartame :()
• Wasabi (if you like a bit of spice)

Once you have these basics, you’re pretty much ready to go whenever you fancy! Just need to pick up the fillings! For our latest batch, we decided to make a vegan and low FODMAP option! We used cucumber, carrot, red pepper, spring onions (green parts only) and a small amount of avocado.

To make the sushi rice, put 250g of rice into a bowl and wash with cold water repeatedly, then drain the rice. Add 330ml of water and the rice to a saucepan. Bring to the boil and simmer for 10 minutes with the lid on. Turn off the heat and leave to stand for 25-30 minutes with the lid kept on. To make some seasoning for the rice, mix 2 tbsp. rice vinegar, 1 tbsp. sugar and a pinch of salt. Once the rice is ready, flatten it out onto a lined tray to cool and drizzle the seasoning over the top. This will make enough rice for 2 people.

Lay your first nori sheet on top of the rolling mat (we cover the mat in cling film to avoid sticking) then press a layer of rice on top of this. In a horizontal line across the bottom of the rice, lay your veggies/fillings then slowly use the mat to roll the sushi together, keeping it as tight as possible so the sushi holds its shape.

Repeat for another 3 rolls, slice carefully and enjoy!

Sushi Lunch Bowls (Low FODMAP, Vegan, Gluten Free)

In early University, I went through a serious sushi faze. Chicken teriyaki, California, tuna and avocado, salmon – you name it, I’d eat it. It was the perfect convenient lunch recipes, and cheap enough not to hurt my student pocket too badly when I couldn’t be bothered to pack my own lunches. When I discovered the concept of the Sushi Bowl, I was hugely into it. And thus the Low FODMAP Sushi Lunch Bowls were born. All the best things about sushi, in a bowl and no need to worry about anything falling out of the nori! They are also vegan and gluten free.

These Low FODMAP Sushi Lunch Bowls are protein and nutrient-packed, fresh and delicious.

You can absolutely customise these bowls to suit your own tastes. I opted for a base of sushi rice to get the traditional flavour and stickiness, but you could do brown rice or another grain of your choice. For my source of protein, I added edamame and tofu that I marinated in some tamari, lime juice, ginger and Chinese five spice. To bulk up the bowls, I added some chopped capsicum and carrot, and topped the whole thing with some smashed avocado for healthy fats, and nori sheets for crunch.

Overall, these Low FODMAP Sushi Lunch Bowls are super satisfying because of how balanced they are.

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INGREDIENTS

400 grams firm tofu

4 tbsp tamari

2 tbsp lime juice

3 tbsp rice malt syrup

2 tsp Chinese five spice

1 tsp ginger

1 cup sushi rice

1 packet frozen edamame

1/2 avocado

1 red capsicum

2 carrot

1 packet nori sheets

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DIRECTIONS

• Combine the tamari, lime juice, rice malt, Chinese five spice and ginger in a bowl.
• Cube the firm tofu and toss the pieces in the marinade to coat. Set aside for 5 minutes.
• Prepare your sushi rice according to the packet instructions.
• Defrost your edamame, and chop the capsicum and carrot.
• Cook the tofu either in the oven or a frying pan until cooked to your liking.
• When the rice and tofu are cooked, assemble the bowls by dividing the rice and tofu among four bowls, adding 1/4 of the edamame, carrot and capsicum, and topping with a low FODMAP serving of avocado. Garnish with nori sheets and sesame seeds.