Sushi Bowl Salad with Asian Inspired Greens | | By Heather Pratt, CNT
| This meal incorporates several great bonebuilding
foods and makes enough to serve
a family of four. Better yet, the total cost is
just under $20. To boost the bone-building
potential of this meal serve it with mineral
water garnished with fresh lemon slices.
Sushi Bowl Salad 1 cup short grain brown rice
2 cups water
1 3.75 oz can sardines in water
2 7.5 oz cans salmon (with bones)
1 medium cucumber, halved and thinly sliced
2 medium carrots, shredded
5-6 radishes, shredded
1 bunch green onions, finely chopped
5 sheets toasted nori, cut into thin strips
1 tbsp soy sauce or tamari
1 tbsp apple cider vinegar or rice vinegar
2 tbsp sesame oil
1/4 - 1/2 tsp red pepper flakes (use the larger quantity
for more spice)
1/2" piece ginger, finely grated
1/2 tsp garlic powder
In a medium sauce pan bring water to a boil, add
rice, cover and turn heat to low. Cook, undisturbed,
for 45 minutes; after 45 minutes check rice for
doneness. If there is still water, cover and cook
another 5 minutes. Remove from heat, fluff with a
fork and set aside.
While rice is cooking chop all the vegetables for
the salad. Make dressing by combining soy sauce,
vinegar, sesame oil, red pepper flakes, grated ginger,
and garlic powder. Drain the sardines and salmon.
Combine cooked rice with vegetables, sardines, and
salmon. Mix well to combine. Add dressing and mix
again. Divide salad onto four plates and top with
strips of nori.
Asian Inspired Greens 2 bunches kale
4 cups water
1 tbsp garlic, finely minced
1 tbsp ginger, finely minced
1/4 tsp red pepper flakes
1 tbsp coconut oil
Sea salt and pepper
Thoroughly rinse kale; remove and discard the
stems. Chop into 1/2” strips and set aside for 5
minutes. In a large pot bring water to a boil. Fill
a separate bowl with ice cold water and set aside.
Add kale to boiling water and cook, stirring occasionally,
for 2 minutes. Drain kale and immediately
submerge it in the ice water to stop the cooking
process. Once kale is cool to the touch, drain well.
Heat oil in a large skillet over medium-high heat.
When oil is hot add ginger, garlic, and red pepper
flakes. Sauté, stirring constantly, for 1 minute.
Add kale and sauté for 3-5 minutes, stirring occasionally.
Kale should be warmed through, but still
bright green. Season with sea salt and pepper to
taste and serve.
Please note, these meals were inspired by previously published
recipes and have not been tested by NGVC. Please use your best
judgment and adjust recipes to your personal tastes. More Health Hotline articles | 
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