Your Guide to Sushi Maki

Wednesday, May 25, 2016

I have gotten bored with what I’m eating. It seems like it’s the same ol’ day after day.

Sound familiar?

Yes, even a chef who has access to all sorts of recipes can find herself in a rut.
So this week I switched things up and created some incredibly tasty raw vegan sushi rolls.

I know I need to be eating more sea vegetables because of their insanely dense nutrition profile, but I’m not a huge fan of the fishy, salty taste. It was time to get creative and find sneaky ways to get more sea vegetables into my diet in an easy, convenient — minus the fishy taste — way.

Nori (a type of seaweed used to create sushi rolls) is a complete protein and an excellent sources of trace minerals, iodine, zinc, calcium, and iron. Nori is also rick in the “beauty vitamins” (B vitamins and vitamins A, C, and E) — those vitamins that help build collagen.
Here’s an interesting fact: Nori is a similar makeup to human blood, so it is excellent at alkalizing the body and in healing and repairing our systems. IT is also known to lower cholesterol and remove heavy metals and radioactive chemicals from our body.

In fact, Nori has incredible antibiotics properties, so the next time you get a cut, scrape, or bite, use strips of Nori instead of Band-Aids.

With these kinds of health benefits and healing properties, you can see why I’m on a mission to eat more of them.

A simple way to add more sea vegetables like Nori into your diet is with sushi rolls. I promise you don’t need to be a Japanese-trained chef to master creating sushi maki (which means “roll” or “to roll”).
And these rolls are 100% raw and vegan. I can’t wait to show you 2 different ways to make raw rice!

My taste buds are excited! I made a couple different varieties this week — the flavor combinations are endless. No more food boredom.

  • 4 Nori sheets — Make sure they are labeled “raw.”
  • 1 recipe of rice (see options below)
  • 2 cups of your favorite fillings — try any combination of avocado, shredded carrots, red pepper (julienne), cucumber (julienne), marinated mushrooms, cilantro, mango, crushed nuts, sesame seeds, mung beans, sprouts, spinach, and mint.

  • Separate Nori sheets and place the shiny side down on a flat, dry surface.
  • Layer your fillings all the way across the bottom edge of the Nori (the side closest to you). Start with drier ingredients like rice so your Nori doesn’t get soggy.
  • Starting at the edge closest to you, roll the Nori upward to enclose the fillings. Roll as tightly as you can.
  • Once your Nori is rolled, dab a little water along the edge to seal the roll shut.
  • Slice into pieces using a dry, sharp knife.


  • 1 1/2 cups of your choice — cauliflower florets or peeled and diced turnips, jicama, or squash
  • 1/2 cup cashews
  • Pinch of sea salt
  • 2 teaspoons raw apple cider vinegar

  • Place cauliflower, turnips, jicama, or squash (your choice), cashews, and salt in a food processor and process until it forms rice-like flakes.
  • Add vinegar and pulse gently for a couple seconds.


  • 1 1/2 cups wild rice
  • 3 cups water

  • Place rice in a large bowl and cover with water.
  • Cover and let sit for 24 – 48 hours. The longer it soaks, the softer it gets.
  • Strain, rinse, and change water 2 – 3 times per day.
  • Strain and rinse well before using.
*Use raw and organic ingredients whenever possible.

Dr. Marina Gafanovich, MD 
1550 York Ave New York, NY 10028 
(212) 518-4529 

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