Cali roll bowl recipe

Fancy some sushi made simple? Try this deconstructed bowl recipe using the ingredients from a California roll. Food photography by Darin James

Love California sushi rolls? Try this bowl version made with soy-friendly ingredients to boost your wellbeing with gut-friendly wholefoods.

By Faye James

Treat yourself to a high fibre and high protein meal that’s gluten-free and delicious for lunch or dinner. Serves 4, prep time is 20 minutes. This recipe is featured in Citro's Eat to master menopause guide.

Ingredients for Cali roll bowl

3 tbsp mayonnaise

1 tbsp water

2 tsp wasabi paste

400 g fresh crab meat

2 cups cooked brown rice

1 tbsp coconut oil, melted

1 tbsp sesame oil

1 tsp tamari sauce

1 avocado

1 nori sheet, cut into thin strips

1 Lebanese cucumber, sliced or in matchsticks

1 1 / 3 3 cup shredded red cabbage

1 radish, thinly sliced

1 small carrot, julienned

1 tsp sesame seeds

Method to make Cali roll bowl

Combine the mayonnaise, water and wasabi paste in a bowl and add the crab meat.

Add the coconut oil, sesame oil and tamari sauce to the rice and mix well. Divide the rice evenly between the bowls – around ½ a cup per person.

Top each serve with a quarter of the crab mixture, avocado slices, nori strips, cucumber, shredded cabbage, radish slices, and carrots. Sprinkle with sesame seeds.

Nutrition tip

Crab meat is low in calories and high in protein, delivering vitamin B12, selenium and zinc. Nori seaweed is one of the most popular edible seaweeds, eaten widely in Japan and used to make sushi. It is an excellent source of iodine and vitamin K and has a mildly salty flavour the Japanese call ‘umami’, which translates to ‘essence of deliciousness’ and describes a complex and savoury flavour.  Want a keto‑friendly low-carb version? Sub the brown rice for riced cauliflower. Not keen on crab? Use tinned/ fresh salmon or tuna instead.

Faye James is a member of the Nutrition Council Australia and associate member of the Australian Menopause Society. She is the author of The Menopause Diet.

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