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Delicious DIY sushi bowl recipe

It’s International Sushi Day tomorrow – and we couldn’t be more excited! Sushi is not only delicious but can also be a really satisfying and healthy meal option. Let us tell you why…

A great source of carbohydrate for energy:

Rice often makes up the bulk of the sushi roll and is a source of carbohydrate, however the rice found in sushi is often short grain and therefore high GI (faster release of energy). This isn’t always a bad thing and for this reason can make a great recovery option for after training (look for protein as well). Though if you’re looking for a lower GI option (more sustained energy) why not give the brown rice sushi a try?

Can be a source of unsaturated fats:

Ever had a sushi roll without avocado? You probably have, but let’s face it, a lot of them do contain avocado. This is a great thing! Avocado is an excellent source of unsaturated fat, not to mention it tastes great. Unsaturated fats are a type of dietary fat that is beneficial to our health. Unsaturated fats provide our body with essential fatty acids, also help our bodies absorb the fat-soluble vitamins (A, D, E & K). These types of fat are also beneficial to our heart health, helping to lower cholesterol levels and lowering our risk for cardiovascular disease.

Can be a source of omega 3 fatty acids:

Salmon is often a common ingredient in a lot of sushi rolls. Salmon is a great source of Omega 3 fatty acids. Omega 3 fatty acids are a type of unsaturated fat our body cannot produce them on its own, which means we need to get them from our food. These fats have been shown in research to assist with inflammation and can also have a positive effect on our mood. Next time you’re having a salmon sushi roll think about all the wonderful health benefits it may be bringing you!

Next time you’re heading out for sushi why not give the edamame beans a try – they’re the green beans that look a little like a lumpy snow pea and they’re often left on the train … but hear us out! Edamame beans are a great plant-based alternative to protein, they are full of fibre so great for gut health and they’re technically a vegetable – you can’t go wrong!

Stuck for ideas to try at home for International Sushi Day? Why not try making your own with Allsports Physiotherapy and Eat Smart Nutrition’s DIY sushi bowl recipe below! To feed the whole family, just remember to add more servings.

DIY Sushi Bowl

Serves 1


  • ½-1 cup cooked rice (try basmati or brown rice)
  • 80-100g smoked salmon OR tuna OR tofu (marinated)
  • ¼ avocado, thinly sliced
  • ¼ cup edamame beans
  • 1 carrot (grated or spiralised)
  • 1 small cucumber (sliced into matchsticks)
  • 1-2 tsp  pickled ginger
  • 1 tsp sesame seeds
  • 2 seaweed sheets (chopped into squares)
  • Teriyaki or soy sauce


  1. Arrange first 6 ingredients in bowl
  2. Top with pickled ginger, sesame seeds, seaweed sheets
  3. Drizzle with teriyaki or soy sauce


Note: there are no rules with the above, you can be as creative as you like – the more colour the better!

Article by Alexandria Friend (APD) and the team of dietitians at Eat Smart Nutrition.