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Low FODMAP Sushi Rolls

Updated: May 17

Some days I like to create dishes for my loved ones that are visually appealing but also simple and easy on the stomach.

The great thing about sushi is that you can make it a day in advance, then cut and dress it just before you are ready to serve!

I used soy paper & kombu as wrappings for this sushi. Soy paper (also known as Mame nori) is made from soy beans, compressed into thin sheets. Soy paper comes in a dizzying array of colours such as purple, green, orange, pink and yellow (pictured). Despite their different appearance all varieties smell and taste the same. They all have a neutral flavour and aroma, unlike nori which smells 'of the sea'.

I flavoured my rolls with sweetened flaked cod (also known as sakura denbu), salmon roe, caviar, cucumber, carrot, pickled ginger and radish. The great thing about sushi is that you can make every roll

a little bit different, just by simply changing the filling!

You can also season sushi rice with black and white sesame seeds, gluten free soy sauce, pickled radish...literally any other condiment of your choice! I used moringa leaves to dress the outside of some of the sushi rolls.

I use moringa leaves a lot in salads and even smoothie bowls. Fresh, they have a mild green taste and their leaves are so perfect! Moringa grows wild in East Africa but can be found in dried form in health food shops. You can also find it fresh in the herb section of the supermarket.

Bunches of moringa leaves can wilt fast. As soon as I get my leaves home, I rinse them in cold water and put them in a plastic bag to seal in the moisture. I then put the bag in the fridge to keep the leaves cool and extend their life.

Moringa leaves are also a great addition to homemade fresh herbal tea. If you would like a recipe for moringa tea, just let me know!

If you decide to give this recipe a go, please share your thoughts, pictures and recipe tweaks. Good luck!


Notes before we get cooking!

FODMAP red, amber green rating reflects the total amount of Fructose (FTS), Lactose (L), Mannitol (M), Sorbitol (S), Galactooligosaccharide (GOS) and Oligos Fructans (FTA) in the TOTAL volume/weight of the ingredients used in the recipe.

This recipe makes approximately 2-3 portions of sushi rice (1 serving pictured).

I'm a big fan of simple recipes that don't need fancy equipment. For this recipe it does help to have a heavy bottomed saucepan to cook the rice.



Step 1.

Place the rice in a pan and rinse well (at least 3 times).

Step 2.

Add enough water to just cover the rice (3 cm above). Salt to taste.

Step 3.

Cook on a medium heat until all of the water is evaporated.

Step 4.

In a separate bowl, mix the vinegar and sugar together. Stir until the sugar is dissolved. If using sugar with big crystals heat gently to dissolve the sugar (if needed).

Step 5.

Taste the vinegar-sugar mixture. It should have a pleasant, balanced taste. if its too sweet or too sharp for your taste, adjust with either sugar or vinegar 1 tsp at a time.

Step 6.

When you are happy with the taste of the vinegar sugar mix, add half to the rice and stir well.

Step 7.

The rice should become slightly sticky. Add more of the vinegar-sugar mixture to achieve the desired consistency if required. Let the rice cool.

Step 8.

Spread a thin layer of rice (1 cm deep) onto your chosen sheet. (nori, soy, kombu). Layer your chosen toppings on the bed of rice, then roll.

Step 9.

At this point you can set the sushi rolls aside and refrigerate for use later, or use straight away!

Step 10.

Slice the rolls, decorate according to taste and enjoy!!



I'm very passionate about the management of autoimmune conditions in a healthy way.

I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.

All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.

And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.

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