This is, hands down, the easiest way to enjoy the delicious flavors of sushi – no rolling required!
Salad bowls are perfect for make-ahead meals. I consider them a mix between a regular salad and a macro/Buddha bowl.
This is one type of salad that definitely qualifies as a balanced entrée.
I included a source of healthy carbohydrates and fiber (vegetables and brown rice), fats (avocado, sesame oil, hemp seeds), and protein (edamame, hemp seeds) to create a balanced bowl that prevents fatigue and leaves its eater feeling satisfied and energized.
Along with supporting optimal energy levels, this deconstructed sushi salad also features foods that have been studied for their potential benefits against breast cancer.
Probably the most studied is the soybean, commonly consumed as tofu, tempeh (fermented soybeans), or edamame. (It’s also found in miso, soy sauce, and a number of packaged foods.)
While myths about soy and breast cancer continue to circulate in some circles, scientists and healthcare providers generally agree that including moderate amounts of soy is completely safe (and even potentially beneficial) for women looking to prevent and/or manage breast cancer. Compounds in soy have even demonstrated an ability to inhibit cancer-promoting growth factors in preliminary studies.
Sea vegetables (or seaweeds) have also been studied for their potential benefits against breast cancer. Epidemiological studies show that in Asia, where seaweed consumption is relatively high, breast cancer incidence is low. Preliminary studies also show that compounds in sea vegetables and algae may cause programmed breast cancer cell death.
Don’t feel intimidated or overwhelmed at the thought of eating seaweed. Including the packaged seaweed snacks available online and in most grocery stores is an effortless way to up your sea vegetable intake.
Use seaweed snacks in this salad recipe or opt for torn nori sheets if preferred. (That’s the seaweed normally wrapping up sushi.) I also love keeping a few packages of seaweed snacks on hand for light and crunchy snacks, so feel free to include extras for loved ones you are preparing for.
This recipe is so simple to put together and great for preparing ahead of time with a few small considerations…
- This salad will keep in the fridge (leave the dressing and avocado on the side) for 2-3 days but will taste best when eaten as freshly as possible.
- Sliced avocado will stay fresh longer when kept with the pit and drizzled with lemon/lime juice or vinegar.
- Feel free to scale up the recipe – especially the dressing. I like making a large batch of this (or any) dressing in a mason jar. Just add the ingredients, top with a lid and shake. (No need for stirring!) The jar also makes for a perfect storage vessel for the dressing. (Just store in the fridge and give it a good shake before serving.)
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Vegan Deconstructed Sushi Salad Bowl with Sesame Ginger Miso Dressing
TOTAL TIME
10 MIN
PREP TIME
10 MIN
This is a Vegan Deconstructed Sushi Salad Bowl with Sesame Ginger Miso Dressing. It is perfect for those who are surviving breast cancer. It contains a number of important nutrients to promote both breast and overall health. (And it’s delicious). This recipe was developed by Stephanie McKercher.
Ingredients
Salad Bowl:
- 4 cups chopped baby spinach
- ⅔ cup cooked brown rice (I thawed frozen brown rice)
- 1½ cup shelled edamame (I thawed frozen edamame)
- ½ English cucumber, sliced into strips
- ½ cup shredded carrots
- 8-10 seaweed snacks (or nori)
- ½ avocado, sliced
- 2 tbsp hemp seeds (or sesame seeds)
Sesame Ginger Miso Dressing:
- 1 tbsp miso
- 2 tbsp warm water
- 1 tbsp toasted sesame oil
- 1 tbsp apple cider vinegar
- 1 tsp fresh grated ginger
- 1 tsp maple syrup (optional)
Instructions
- Add spinach to bowls and top with sections of brown rice, edamame, cucumber, carrots, seaweed, and avocado. Sprinkle hemp seeds on top.
- Add miso and water to a small bowl and mix with fork until combined. Add remaining dressing ingredients and mix. Drizzle over salad bowls and serve. (If preparing salad ahead of time/to-go, leave dressing on side until ready to eat.)
Reference
- Hilakivi-Clarke L, Andrade JE, Helferich W. Is soy consumption bad for the breast? J Nutr. 2010 Dec;140(12):2326S-2334S. http://www.ncbi.nlm.nih.gov/pubmed/20980638 Accessed 5/27/16.
- Magee PJ, Rowland I. Soy products in the management of breast cancer. Curr Opin Clin Nutr Metab Care. 2012 Nov;15(6):586-91. http://www.ncbi.nlm.nih.gov/pubmed/23075937 Accessed 6/6/16.
- Moussavaou G, Kwak, DH, Obiang-Bonou BW, et al. Anticancer effects of different seaweeds on human colon and breast cancers. Mar Drugs. 2014 Sep; 12(9): 4898–4911. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4178489/#B63-marinedrugs-12-04898. Accessed 6/6/16.
Give InKind does not provide medical advice, diagnosis, or treatment. We have an affiliate relationship with many of the advertisers on our site, and may receive a commission from any products purchased from links in this article. See Terms & Conditions.