彩虹壽司
材料
紫菜 1包日本珍珠米 2杯
青瓜 1條
日本酸蘿蔔 1條
雞蛋 2隻
蟹柳 8條
香腸 4條
日本壽司醋 半樽
步驟
- 先將珍珠米煮熟，加入壽司醋拌勻，待涼備用。
- 雞蛋煎成蛋餅，切條備用。
- 香腸煎香一開二煎至金黃色。
- 蟹柳浸熱水斯開，青瓜、酸蘿蔔切條。
- 將紫菜放在壽司蓆上，放上飯輕輕壓平，再放上所有材料捲起。
- 將卷切件便成。
貼士
- 青瓜頭尾要輕輕磨一陣子，去除苦味。
- 切卷時可蘸點醋以防壽司黏刀。
營養顧問話你知
彩虹壽司可算是兒童便當的不錯選擇，既輕盈，又方便攜帶。壽司一般的脂肪量較低，因此日本人較少出現肥胖問題。食用彩虹壽司可配以綠茶，效果更佳，原因為綠茶中兒茶素可以抑制香腸中防腐劑轉化為致癌物。各家長請放心，適量進食香腸問題並不大，記緊不可過度控制兒童選擇食物的權利，應教導兒童如何選擇健康食品。另外，壽司的主要材料紫菜含有豐富的碘，這種礦物質對兒童腦部發展及成長相當重要，適量攝取更能減低患上甲狀腺腫脹(俗稱大頸泡)的風險。
營養小TIPS
紫菜昆布等食品含有豐富β-胡蘿蔔素、膳食纖維、鈣、鎂、鉀、鐵、硒和碘，而碘對預防甲狀腺腫脹有一定幫助。甲狀腺疾病可分為甲狀腺亢進和甲狀腺功能過低兩種。甲狀腺亢進的常見症狀包括食慾增加但體重下降、失眠、冒汗、腹瀉、心跳加速，嚴重可出現眼凸的現象。相反，甲狀腺功能過低的症狀包括體重上升、水腫、手腳冰冷、便秘等。
Rainbow Sushi
Ingredients
Seaweed 1 packJapanese rice 2 cups
Cucumber 1 piece
Japanese preserved radish 1 piece
Eggs 2 pieces
Crab sticks 8 strips
Sausages 4 pieces
Japanese sushi vinegar ½ bottle
Steps
- Cook the Japanese rice. Stir in the vinegar. Let cool for later use.
- Fry the eggs in a large pan. Cut it into long strips.
- Cut the sausage in half and then fry it for a crispier taste.
- Soak the crab sticks in warm water and then shred it into smaller strips. Cut the cucumber and radish into long strips, too.
- Place the seaweed on a Japanese sushi mat, spread a thin layer of rice on it. Add all the ingredients onto the rice and then roll the seaweed tightly.
- Cut the sushi roll into small pieces and then serve.
Tips
- Grind the ends of the cucumber to get rid of the bitter taste.
- Coat the knife with some vinegar before cutting so that the rice won’t stick to the blade.
Nutrition Analysis
As a Bento lunch box in Japanese cuisines, “Rainbow sushi” seems to be one of the most convenient choices for children. In general, sushi is low in fat, and this is the reason why obesity is seldom a problem in Japanese. When consuming “Rainbow sushi”, try to drink green tea as well, since green tea contains the phytochemical “Catechin”, and this substance has the ability to inhibit the formation of nitrosamine when consuming foods that contain nitrates (ie. sausages). However, parents do not have to worry so much, since moderate consumption of sausages is acceptable. Remember, do not over-restrict children’s food choices. Rather, teach them how to choose healthy foods instead. On the other hand, sushi is made with seaweed, and seaweed contains iodine, which is a vital nutrient for children’s brain development and overall growth, and adequate intake also minimizes the risk of goiter as well.
Nutrition Tips
Foods such as seaweed and kelp contain β-carotene, dietary fibre, calcium, magnesium, potassium, iron, selenium and iodine, and iodine is essential during the prevention of thyroid diseases. Thyroid diseases are classified into two general types: hyperthyroidism and hypothyroidism. Symptoms seen in hyperthyroidism include increased appetite along with weight loss, insomnia, sweating, diarrhea, increased heart rate, and in serious conditions, might lead to eye disease as well. In contrast, symptoms in hypothyroidism include weight gain, edema, cold feeling in hands and feet, constipation, etc.