So sorry I didn’t get a chance to post over the weekend! I ended up being pretty busy and the time I actually had to write the post was spent struggling with my laptop and photo editing software. Things seems to be working all right now, fingers crossed!
Speaking of the weekend, I hope you all had a great one! Mine was spent doing school work, working, but also some much needed relaxing and spending time with some awesome people, you know who you are :)
Did you all see my post Thursday on maple miso tahini spread? If you didn’t head over here to check it out!
Today’s recipe uses that spread to make a delicious and unique wrap that would be great for breakfast, lunch or even a snack! It’s salty, sweet and all kinds of healthy.
But wait, you’re thinking. How can this be salty, sweet and healthy? Well, it’s all thanks to some help from my once of my favourite ingredients, miso and some sea veggies.
Miso is one of the forms of soy no one should be hesitant to include as a part of their diet. As a fermented form of soy, it provides your digestive system with loads of beneficial bacteria, is a complete protein and a good source of vitamin B12, and it helps with digestion by helping your small intestine synthesize and absorb nutrients. It’s packed with antioxidants, and despite it’s high sodium content, research suggests this sodium doesn’t negatively impact your cardiovascular system the way highly processed refined salt does. It’s a whole, unprocessed form of sodium, something our bodies need to function properly!
When choosing a miso remember these things:
- miso soup in a restaurant can be great, but they often used a highly processed powder to make it, taking away the health benefits. Sad day right?
- choose organic, non-GMO miso paste. This ensures the soybeans are high quality, free of pesticides and free from the potentially harmful effects of genetically modified foods
- choose unpasteurized miso- this retains all the living enzymes!
- there are 2 main varieties- red and white, sweet and more savoury so try them out and see what you like best!
Sea veggies are another very beneficial source of healthy, whole sodium in the diet. They are extremely anti-inflammatory through a substance called fucoidans, are very high in anti-oxidants, are an important source of iodine and other minerals, are a concentrated iron source, can help prevent estrogen-related cancers like breast cancer, as well as being anticoagulant and antiviral! And since they do contain a good source of sodium, they can be used to add a salty flavour to foods without actually adding refined salt.
Some things to think about when purchasing sea veggies:
- there are so many varieties! Nori, arame, wakame, kombu, dulse, kelp, spirulina, chlorella….try them all! They all have unique flavours and uses
- some are sold as tiny flakes, making them great condiments- try looking for kelp and dulse granules
- look for raw, organic sea vegetables, especially nori which is more commonly found roasted. When served sushi in restaurants, unless specified raw, they use roasted which while good, doesn’t retain the complete nutritional profile and thus you don`t reap all the benefits! Upaya Naturals sells great raw nori sheets.
Now I bet you want that recipe don’t you?
The banana and maple in the spread plays off the saltiness of the nori and miso. The avocado adds a great creaminess and I used some Thai purple sticky rice to increase the staying power of this wrap, but feel free to use any grain you like, or none at all! I liked the colour the purple rice added.
Banana, Avocado and Rice Nori Miso Roll (Vegan, Gluten-free, Refined Sugar-free)
Ingredients (1 roll)
- 1 raw nori wrap
- 1 tbsp maple miso tahini spread
- 1/4 of an avocado, sliced
- 1/2 a banana, sliced
- 1/2 cup purple rice, cooked, or grain of choice
Lay the nori sheet so the lines are parallel to the edge of your counter. About 1 inch from the edge spread the maple miso tahini spread in a line parallel to your counter. Add the rest of the ingredients along that same line. Roll it up, slice and eat!
I hope you all try this wrap out- or really any wrap in nori- it’s such a great alternative to grain based wraps- nothing refined about it, gluten-free and so mineral-rich!
Have a great Monday everyone, hope the week starts out on the right foot!