Here’s a fun twist on a classic rainbow sushi roll by nutrition Expert Kim Denkhaus that is visually stunning and brimming with nutritious goodness.
Chock full of antioxidants, this rainbow roll tartine contains a healthful combo of high-fiber whole grains, lean protein, and healthy fats. Easy to assemble and exploding with flavor, let’s explore the additional health benefits of this feast-worthy fare.
The pinkish red color in salmon is from a powerful antioxidant called astaxanthin. As part of the carotenoid family, astaxanthin has promising benefits in improving eye and heart health and reducing inflammation. Because we cannot synthesize it in the human body, so we must rely on dietary intake. Salmon is a great lean protein source that is high in Omega-3 fatty acids (EPA and DHA). All have been linked to accelerated brain function, eye health, skin and hair health, and weight management.
Research suggests that fish-derived Omega-3 fatty acids may reduce the build up of atherosclerotic plaque, lower blood pressure, improve cholesterol, and reduce inflammation. The American Heart Association recommends eating fish, especially fatty fish low in mercury content at least 2 times per week, recommended serving size: 3.5 oz cooked.
Is it a fruit or a vegetable? Technically, avocado is classified as a fruit (Persea americana), but it’s often used in the culinary world as a vegetable. Grown in trees that bear fruit, avocados are picked when mature, and then ripened off the tree for approximately one to two weeks. If you have an unripe avocado, here is a trick to speed up the ripening process:
Place them in a brown paper bag at room temperature with an apple. The ethylene gas, which apple’s naturally give off, will help ripen the avocado.
Avocados are incredibly nutritious, containing high levels of fiber, folate, Vitamin K, E, C, B5, and potassium. It’s also one of the few fruits that contains heart healthy monounsaturated fats, oleic acid being the most abundantly present. These “good” fats help promote cell development and regulate hormones, and have been linked to improved cholesterol. The healthy fat in avocados helps aid in weight management and satiety.
Packed with health-protective antioxidants, you can feel good about indulging in this brightly colored tartine!
- Whole wheat bread (sliced)
- Smoked salmon
- California avocado
- Ricotta cheese
- Lime juice
- Black sesame seeds
- Toast whole wheat bread until golden brown.
- Slice smoked salmon into small thin pieces.
- Slice open avocado and remove seed. Slice avocado into small pieces while it’s still in the shell, then gently scoop the slices out with a spoon.
- Using a mandolin slice radish into thin slivers.
- To assemble, place whole wheat toast onto a platter. Smear with ricotta cheese, and alternate placing pieces of smoked salmon and pieces of avocado on top of the toast.
- Top with sliced radish, and a squeeze fresh lime juice. Sprinkle with black sesame seeds, and garnish with fresh cilantro. Enjoy!
VIDEO: LR CREATIVE // IMAGE: BERNARD GABRIEL
Kim Denkhaus, MS, RD is a Registered Dietitian Nutritionist with her private practice based in Los Angeles and San Francisco. In a modern-day society focused on convenience and fast-paced lifestyles, Kim is on a mission to help people reconnect with food in a sustainable, healthier way that will help them appreciate where their food comes from and empower them to use use whole foods to fuel and nourish their bodies.