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with food coloring.
that means it has been colored
make sure it’s white; if it’s pink,
When purchasing pickled ginger
before filling.
layer of wasabi over the nori sheet
For an extra kick, spread a thin
sushi rolls.
Do not use the seeds to fill the
the outer layer around the seeds,
the cucumbers and zucchini, slice
RECIPE NOTE When cutting
yields 6 rolls
chicken & Bragg liquid aminos, and pickled ginger. and arrange on a serving plate. Serve with the wasabi, nama shoyu or er. Slice the roll into 8 slices ¾–1 inch thick with a sharp serrated knife sheet and add the roasted mushrooms and vegetables of your choice. rolls) sprinkle lightly with sesame seeds and flip over. with wet hands, up to ½ inch from the end. For ura maki sushi (inside-ou
fish mains
Not All Fish Are Equal all about
tofu
f you want a protein with some meat, go for fish. Recent
Istudies have confirmed that seafood makes a vital con-
tribution to good health. Consumption of fish promotes The unassuming tofu is
excellent growth and bone structure, is a superb source of a high-protein, low-fat
trace minerals, and protects from degenerative diseases so plant food that makes
prevalent in this modern age. a complete meal when
If you’re eating fish, look for wild-caught fish. Wild- combined with brown rice
caught fish live in open waters on a natural diet, while and vegetables. Reasearch
farmed fish are fed processed pellets made of fish caught has shown that it protects
in polluted waters. Wild fish have naturally bright colors, bone health and contains
whereas farmed fish are fed dyes for color. Wild-caught isoflavones, which may
fish also have higher omega-3 fat content than farm raised. help keep your heart
Farmed fish that are raised in pens at the shore of the ocean healthy by lowering cho-
also may contain contaminants and are therefore fed anti- 24 lesterol levels.
biotics, which you’re ingesting with the fish. It also comes in very
23
Deep-sea fatty fish such as salmon and tuna are great handy in your culinary
sources of omega-3 and other long-chain fatty acids, and creations. Tofu has earned
all fish are excellent sources of the fat-soluble vitamins, A itself the moniker “the
and D. Lean fish such as flounder and sole are also good food of a thousand fla-
choices, as they are a good source of vitamins and minerals. vors” since it takes on the
flavor of any food. Add
tofu to potatoes in a kugel,
to fish dishes, and to tuna
salad. Create cheeseless
cheesecakes and eggless
egg salads. The possi-
bilities are limited only by
your imagination.

Baked Tofu

288 HEALTHY EVER AFTER 277