Roll Your Own Sushi…with Leftovers (rice or quinoa optional!)

Roll your own sushi with leftovers - rice optional

Sushi Ingredients

– Nori sheets (seaweed)

Your choice of fillings:
– Leftover meat, chicken, fish
– Leftover vegetables
– Raw vegetables
– Cooked rice or quinoa (optional)

Roll your own homemade sushi with leftovers

When you think of sushi, fish comes to mind. Salmon and tuna are the most popular; even teriyaki chicken. However, just like the wonderfully versatile egg muffins, homemade sushi can be made with almost any meat and veg, so the combinations are endless. You can use almost ANY leftover foods in them. Just think of the nori sheet (seaweed) like a tortilla or pita – something to wrap your delicious food in!

Ingredient ideas:

– Leftover cooked bacon, steak, chicken, fish, lamb, pork
– Leftover cooked pumpkin, sweet potato, eggplant, mushrooms, zucchini, onions, leek, carrots, fennel, parsnip
– Raw capsicum (bell pepper), avocado, cucumber, grated carrot, green onions, fennel, leafy greens
– Canned salmon, tuna, mackerel, or sardines.
– Cooked Japanese sushi rice, brown rice, quinoa

Roll your own sushi with leftover meat and veggies
Leftover roast chicken and veg – carrot, fennel, capsicum (bell pepper), onion and brown rice.

Notes:

– Paleo Peoples: if you don’t eat rice or quinoa, no worries! Just roll the meat and veg ingredients of your choice into the nori sheet (seaweed) like a sandwich wrap.

– For best digestion and nutrition, soak your rice or quinoa (in filtered water, with a splash of vinegar or lemon juice) uncovered, overnight or all day before cooking.

– Brown rice cooked slowly (about 45 minutes on lowest heat) with a few tablespoons of butter (the Nourishing Traditions way) makes for nice sticky rice which is easy for rolling sushi.

– A bamboo sushi rolling mat is handy but not necessary. Check for one at your local variety/$1 shop.

Primal Bacon Sushi
Bacon, raw fennel, shallots (spring onion), red capsium (bell pepper) and brown rice.
Quinoa Salmon Sushi
Raw salmon, avocado, carrot and cooked quinoa. From www.susanstable.com.

 

Sushi Rolls Recipe

Step 1: Lay nori sheet on clean cutting board or bamboo sushi roller if you have one.

Step 2: Put rice or quinoa (if using) onto the nori sheet and flatten evenly. Traditionally, the rice goes to the edge of the nori sheet, but you can use less if rice fills you up easily (like me). More rice = fatter sushi roll.

Step 3: Slice meat and veggie leftovers, raw foods and other ingredients as desired. Lay in middle of nori, on top of rice or quinoa (if using).

Step 4: Roll nori sheet away from you, first making one big roll to start the shape, then rolling up sheet to the end.

Step 5: Use a bit of water to lightly wet the edge of the nori roll, then finish rolling. The water will make it stick closed.

Step 6: Slice sushi into desired roll size with a very sharp knife.

Sushi Roll Recipe
A bit of water on the edge of the nori sheet will seal the roll together.
Homemade sushi for work or school lunches
Homemade sushi ready for work or school lunches

 

Have you ever made your own sushi? How was it?

Egg Muffins Recipe for Quick, Healthy Breakfast & Lunches Everyday

Egg Muffins Recipe

Egg Muffins Ingredients

6 eggs

Your choice of fillings:
– Leftover meat, chicken, fish
– Leftover vegetables
– Raw vegetables
– Dried or fresh herbs
– Grated raw cheese

Mushroom and leek egg muffins and potato salad
Mushroom and leek egg muffins with potato salad.
Perfect picnic food or packed lunch.
Broccoli tomato cheese egg muffins with sweet potato fries
Broccoli tomato cheese egg muffins with sweet potato fries

 

Egg muffins never get boring. Since the ingredients are determined by what leftovers you have in your fridge, they can be different every time you make them. It is fun discovering new combinations of ingredients that taste amazing in your egg muffins, and you can use almost ANY leftover foods in them.

Ingredient ideas:

– Leftover cooked bacon, steak, chicken, salmon, sausage, mince (ground meat), lamb, pork
– Leftover cooked broccoli, pumpkin, sweet potato, green beans, eggplant, mushrooms, zucchini, onions, leek
– Leftover casseroles, stews, curries and other one-pot meals like chili
– Raw tomato, capsicum (bell pepper), chili, black olives, green onions
– Fresh/dried basil, oregano, coriander (cilantro)

Thank you to Mark Sisson for putting this recipe idea in his book Primal Blueprint Cookbook. We have been eating them regularly for years, and recommending them to clients and friends, who find them the ultimate quick healthy meal, picnic food or snack on-the-go.

Egg Muffin Ingredients

Notes:

– Busy people: plan ahead! Make these at night to have ready for quick or on-the-go breakfasts, packed lunches or snacks all week.

– Cook egg muffins in double batches and freeze them. If you pack them frozen in your lunch bag in the morning, they will be defrosted and delicious by lunch time.

– Egg muffins are perfect for picnics and school lunches instead of a sandwich – no fork needed!

– You can use a mini-muffin tin to make tiny egg muffins for appetizers, picnic snacks, and tiny kid hands.

– Always use the best quality eggs you can find, from healthy, pastured chickens. They are worth the money!

Egg muffins with raw parmesan cheese

Egg muffins bake in 20 minutes

Egg Muffins Recipe

Step 1: Preheat oven to 180C / 350F.

Step 2: Beat eggs lightly with a fork, in a medium/large bowl.

Step 3: Dice meat and veggie leftovers and/or raw vegetables. Chop any fresh herbs. Grate raw cheese.

Step 4: Add all ingredients to the eggs and mix together. Salt and pepper to taste.

Step 5: Grease a muffin tin with butter.

Step 6: Ladle egg mixture into egg muffins.

Step 7: Bake in oven for 20 minutes.

Step 8: Let cool before removing from muffin tin. Eat immediately, save for breakfast, pack for lunch, or freeze for later!

Egg muffins are like mini frittatas, omelettes, crustless quiches
Egg muffins are like mini frittatas, omelettes, or crustless quiches

 

Share your favourite egg muffin ingredients in the comments below!

 

 

Quinoa Pancakes Recipe

Quinoa Pancakes Recipe

Quinoa Pancakes Ingredients

1/2 cup cooked quinoa

1/2 cup soaked chia seeds

1/4 cup shredded coconut

1 tsp cinnamon

1 banana

2 eggs

Optional: berries, apple

Quinoa chia banana coconut pancakes with blueberries and bacon
Our daughter wanted blueberry pancakes, so we simply added frozen berries to the pancake after pouring the batter in the pan!

We are not big pancake eaters, as few recipes call for all whole foods, and it seems a lot of trouble for not much flavour. However, this is our absolute favourite pancake recipe, given to us by Pippa, a Thermomix representative. The flavour is so good, that we never even think to cover the pancakes with maple syrup or honey. They are good enough without any topping, so would also make a great on-the-go meal or snack!

Notes

– All ingredients organic where possible.

– For optimal digestion and nutrition, it is best to soak quinoa all day or overnight before cooking.

– The quinoa can be cooked the day before making pancakes. Great way to love your leftovers!

– To soak chia seeds, put 1/3 cup chia seeds in 2 cups filtered water. It will gel up in 10 minutes, but become even more nutritious and digestible in a couple hours. Make the mixture and keep it in your fridge for using in smoothies, pancakes or by the tablespoonful! It will last a long time.

– This recipe turns out good whether you use a blender to really mix up the ingredients, or simply mash the banana and mix everything well in a bowl with a spoon. I like to throw everything in a bowl and use a hand blender to get a smooth consistency.

Quinoa chia banana pancakes ingredients

Quinoa Pancakes Recipe

Step 1: Throw everything except the optional ingredients into a bowl or blender.

Step 2: Mix well.

Step 3: Stir in optional ingredients such as blueberries, apples, or any other fruit chunks. Or drop the fruit chunks onto the pancake after it is poured into the pan.

Step 4: Heat coconut oil, olive oil and/or butter in a pan on medium heat. Spoon or pour pancake batter into pan to desired pancake size.

Step 5: Flip pancake after a few minutes, when pancake bottom is firm enough to get a spatula under.

Step 6: Cook for another minute or two.

Step 7: Keep warm while you make the rest of the pancakes. Or eat them cold as on-the-go snacks!

Quinoa blueberry pancakes and bacon
Pancakes and Bacon – yum!

How to use Herbs & Spices + 6 Herb & Spice Blend Recipes

How to Use Herbs & Spices, Plus 6 Herb & Spice Blend Recipes

There’s no denying that eating healthy food is much easier and more enticing when you feel confident cooking it. Before I got more confident in the kitchen, cooking simply meant making food hot, and our healthy meals often consisted of dry bland chicken with dry bland vegetables. No wonder it was more enticing to buy ready-made meals, processed sauces, and packaged foods that were artificially-flavored to be nice and tasty.

Fortunately, you don’t have to be a great cook to make healthy dishes taste great.

All you need are nature’s flavours – herbs and spices! Not only do herbs and spices add wonderful aroma and flavour, they also are full of immune-boosting nutrients. It can take a while to get confident with using various flavours in your cooking, so here is a cheat sheet to start you off.

Beef Thyme, Rosemary, Parsley, Coriander (cilantro), Tarragon, Bay Leaf, Garlic, Ginger, Lemongrass, Cumin, Fennel Seed, Chilli, Peppercorns, Paprika, Cayenne, Mustard
Lamb Thyme, Rosemary, Parsely, Coriander (cilantro), Mint, Curry Leaf, Garlic, Cumin, Star Anise, Cloves, Cinnamon, Chilli, Fennel Seed, Turmeric, Peppercorns, Lemon, Paprika, Cayenne, Oregano
Pork Thyme, Rosemary, Parsley, Coriander (cilantro), Bay Leaf, Sage, Dill, Kaffir Lime Leaves, Garlic, Ginger, Lemongrass, Cumin, Chilli, Paprika, Fennel Seed, Star Anise, Cloves, Peppercorns, Cayenne, Lime, Orange, Honey, Apple
Chicken Thyme, Rosemary, Parsley, Coriander (cilantro), Bay Leaf, Basil, Sage, Kaffir Lime Leaves, Oregano, Garlic, Ginger, Lemongrass, Cumin, Fennel Seed, Paprika, Cayenne, Chilli, Turmeric, Lime, Lemon, Orange, Honey
Fish Thyme, Rosemary, Parsley, Coriander (cilantro), Tarragon, Bay Leaf, Basil, Sage, Dill, Garlic, Ginger, Chilli, Pepper, Paprika, Fennel Seed, Curry, Allspice, Chervil, Mustard, Nutmeg, Lime, Lemon

You will notice that several herbs work well for all the meats, so those herbs and spices are the ones you’ll want to keep on hand all the time. You will also soon discover your own personal tastes, and so you may just want to use your favourite flavours as often as possible.

To know how much to add, it’s best to start with recipes, or use a recipe as a guide, until you become more familiar with appropriate amounts for each type of herb and spice. When no recipe is available, try starting with 1/4 teaspoon for about 4 servings; half that for cayenne.

Tips for cooking with herbs and spices:

– Dried herbs are best added early in the cooking process (especially good for longer cooking times), while fresh herbs have best flavour when added at the end of, or after cooking. Bay leaf and whole spices like cloves are best for dishes with long cooking times.

– For cold food like salad dressings, add spices and herbs several hours before serving (when possible) to allow flavors to blend or “marry” well.

– Dried herbs and spices are stronger than fresh. Use this guide when following a recipe: ¼ teaspoon powder = ¾ teaspoon dried = 2 teaspoons fresh.

– Crush dried and fresh leaf herbs, like oregano, thyme or basil, in your hand before use for a more immediate release of flavor.

– A mortar and pestle is handy for pounding herbs and spices to release the aromas and flavours before rubbing on meat or adding to dishes.

– If doubling a recipe, you may not need to double the herbs. Use just 50% more.

Tips for storing herbs and spices:

– Dried herbs and spices should be kept in a cool, dry, and dark place (like a cupboard not directly near the stove) in airtight containers to retain flavour and nutrients.

– Try to use dried herbs and spices within one year. If you can’t smell the aroma of a herb when you rub it between your fingers, it’s too old.

– Treat fresh herbs like a bouquet of flowers: Snip the stems, stand the herbs in a glass of water, and refrigerate. OR put them in a plastic bag in your crisper drawer, leaving some air in the bag so the herbs can get oxygen.

– Fresh herbs only last about a week at the very most, so to keep them for longer, you can freeze them. Simply wash and pat dry, pick the leaves off the stems and store the leaves in a freezer bag.

Which herbs and spices go well together?

Herb and spice mixtures in the store are often full of salt, additives and MSG, so it’s best to buy your herbs and spices individually and learn which go well together. There are exceptions to this rule, of course, so just be sure to read the ingredients to ensure that all your mixture contains are the actual herbs and spices. Moroccan spice mixes and Italian herb mixes, for example, are easy and delicious and you can learn from reading the ingredients how to make those mixtures yourself. Reading recipes is also a great place to learn combinations. Here are a few mixture recipes you can use often. Just put in a jar and shake well!

Italian Dried Herb Mix: 1 tsp of each: basil, sage, oregano, rosemary, thyme

Middle Eastern Mix: 4 tsp black pepper, 3 tsp coriander seeds, 3 tsp cinnamon, 3 tsp cloves, 4 tsp cumin seeds, 1 tsp cardamom pods, 3 tsp nutmeg, 6 tsp paprika

Moroccan Seasoning: 5 tsp ground nutmeg, 5 tsp ground cumin, 5 tsp ground coriander, 2 1/2 tsp allspice, 1 1/2 tsp ground ginger, 1 1/4 tsp cayenne, 1 1/4 tsp cinnamon.

Bouquet Garni (classic mix for stews/soups): 1/4 cup dried parsley, 2 Tbsp dried thyme, 2 Tbsp dried bay leaf + Optional: 2 Tbsp dried rosemary. Fresh version: 3 sprigs of parsley, 2 sprigs of thyme and 1 bay leaf tied together with kitchen string and left in the stew while cooking.

Chicken Seasoning Blend: 1 tsp dried sage, 1 tsp dried thyme, 1 Tbsp sea salt, 1/2 tsp fresh ground pepper + Optional: 1tsp garlic powder, 1tsp onion powder (if not using fresh garlic and onion in the dish)

Mexican Mixture: 1 Tbsp chili powder, 1/4 tsp dried oregano, 1/2 tsp paprika, 1 1/2 tsp ground cumin, 1 tsp sea salt, 1 tsp pepper + Optional: 1tsp garlic powder, 1tsp onion powder, 1/4 tsp chili / red pepper flakes (or you can use fresh garlic, onion and chili in the dish). Great on mince (ground beef).

Do you use lots of herbs and spices in your cooking? What are your favourite flavours or flavour combinations?