Sushi is a great low FODMAP option for a meal because rice is naturally gluten-free and tends to be easy on the tummy at the best of times anyway. However, the only downside to buying ready-made sushi is that it tends to be really expensive. Actually, it’s ridiculously expensive when you consider how cheap the actual ingredients are that make up sushi: rice; seaweed wraps; cucumber; radishes; pickled ginger etc. Yes, they might be expensive to buy from some of the pricier supermarkets, but if you go to an Asian supermarket to buy your ingredients you’ll save a packet. I think the only ‘expensive’ component of sushi is if you make it with fish or seafood, but even they are available to buy as budget options nowadays.
I love sushi because I enjoy how fresh it is. It’s a pretty healthy meal too because seaweed is really good for you because it contains loads of minerals and sushi tends to be low in fat. Also, I know that raw salmon isn’t everyone’s cup of tea, so if you’re not a fan of seafood or fish you could use thinly sliced cooked chicken pieces or strips of cooked beef.
If you fancy making your own sushi from scratch you need to make sure that if you buy ready-made sushi rice vinegar it hasn’t got fructose or high fructose corn syrup in it, but I’ve written the recipe for making your own low FODMAP rice vinegar below. That’s what I used and it was lovely.
Sushi is a great low FODMAP lunch alternative to mundane sandwiches and it’s much easier to make than you might think. I made three types of sushi. Firstly I made carrot, salmon and cream cheese maki rolls, but you can easily leave the cream cheese out if you want to make your sushi dairy-free or you could use a dairy-free soft cheese option instead:
Then smoked salmon and prawn nigiri:
Then roasted red pepper, cucumber and radish california rolls:
Ingredients for the sushi rice:
100g sushi rice
25ml sushi vinegar (or make your own by dissolving 1 tbsp of white sugar and 1/2 a tsp of salt into 25ml of rice wine vinegar)
Ingredients to make the sushi:
3-4 sushi nori sheets
120g smoked salmon (thinly sliced)
Thinly sliced: cucumber, carrot, radishes, 50g roasted red bell pepper, 20g pickled beetroot
50g lactose-free cream cheese (or a dairy-free version)
20g sesame seeds
Accompaniments: pickled ginger; soy sauce (or tamari -gluten-free soy sauce) (to keep your sushi low FODMAP eat no more than 2 tbsps of soy sauce per serving); wasabi (to keep your sushi low FODMAP eat no more than 2 tbsps of wasabi per serving, but I doubt anyone could actually eat that much wasabi in one go! Also, check that it doesn’t have any added high fructose corn syrup or sorbitol.)
Boil the sushi rice until it is soft, but still has a slight bite, drain and rinse and then fold the sushi vinegar into the rice and leave it to cool.
To make the carrot, salmon and cream cheese maki rolls: lay a sheet of nori on a bamboo sushi mat and put a layer of rice on top, leaving 1cm free from the edges.
Lay a couple of strips of carrot on the edge of the rice near you, add salmon and top with a bit of cream cheese.
Beginning from the edge near you, tightly roll up the nori sheet and once it’s rolled use a sharp knife to slice it into discs around 2cm thick.
To make the salmon and prawn nigiri:
Use damp fingers to form rectangles of sushi rice, dab with a little bit of wasabi if you like, top with a strip of smoked salmon or a prawn and wrap in a small strip of nori.
To make the roasted red pepper, cucumber and radish california rolls:
Cover your bamboo mat with a sheet of clingfilm and then sprinkle the sesame seeds over it and press the rice down to form a mat.
Lay half a nori sheet on top of the rice and place a line of thin strips of roasted red pepper, cucumber and radishes in the centre of the sheet.
Roll up the sushi from the edge nearest you so that your ingredients are tightly wrapped in the sushi rice.
Slice into discs and serve all of the prepared sushi alongside wasabi, soy sauce and pickled ginger.