Sushi nutritional information

Cook’s notes: This information has been tricky to find, so I’m posting it here for future reference. I analyzed a package of Philadelphia Roll from the grocery store using a scale and measuring spoons and cups.

California roll, made with white rice (according to a recipe in Taste of Home Healthy Cooking): each piece has 1 g fiber, 5 g net carbs (0.33 starch), and 1 g protein (0.1 oz serving). So,

• 4 pieces = 4 g fiber, 1.2 starch servings, and 0.4 oz protein
• 6 pieces = 6 g fiber, 1.8 starch servings, and 0.6 oz protein

Philadelphia roll, made with white rice.  6 pieces weigh 4.4 oz and have 1/2 cup white rice with seaweed, 0.7 oz crab, 1.5 Tbsp cream cheese, and 0.5 oz avocado. According to a recipe analyzer, this has 2.1 g fiber and 12 g (1.7 oz) protein. I think it also has 1 starch serving (rice) and 1.5 dairy serving (1 Tbsp cream cheese is 1 serving).

• 6 pieces = 2.1 g fiber, 1 starch serving, 1.5 dairy serving, and 1.7 oz protein.

Trader Joe’s sushi, 8-pc brown rice sushi, 8.47 oz total: 2.6 g fiber, 2.6 starch servings, and 1.1 oz protein

Peach Melba green smoothie, 14 oz

Cook’s notes: I’ve found that a green smoothie with baby spinach and two fruit servings is a great way to start my day. It’s also an easy way to eat more vegetables every day.

Blend together the following until absolutely smooth:

1/2 coconut milk beverage, unsweetened
2 cups raw baby spinach
1/2 banana, peeled and broken into chunks
1/2 cup frozen peaches
3/4 cup frozen raspberries

Yield: 14 oz serving

Nutrition: has about 11 g fiber with dietary exchanges of 0.3 starch, 2 vegetables, 2 fruit, and 0.6 servings protein.

2011 Yarn Projects in Review

I like to analyze my knitting and crochet projects periodically to look for trends. In 2011, I completed 66 projects using these methods:

• Crochet: 56
• Knit: 9
• Repair jobs: 1

The top 3 project types I completed in 2011 were hats, utility cloths, and scarves. Hats are definitely my favorite thing to make, and I made 31 of them in 2011. Utility cloths (11 total) include washcloths for babies. They are also a great way to try out new stitch patterns. I also made 6 scarves in both knit and crochet.

Since Dec 2003, when I started knitting again, to today, I have completed 350 total projects. 51% (179) were crochet and 47% (164) were knitting. Not surprisingly, since I work as a crochet instructor on weekends, crochet projects tend to be my default craft in the past two years.

Overall, my top 5 project types are hats, utility cloths, scarves, socks, and sweaters.

Total output for 2011, 66 projects, was about the same as for 2010, 67 projects. Working at a yarn store on weekends keeps my project output high. I am constantly looking for new projects and methods to try out that I can teach to my students. I learned picot edging and filet crochet in 2011.

The charts below are for all of my completed projects, in the years from 2004 to present:

Projects in December 2011

I completed 4 projects in December 2011:

• The Wycheproof Shawl, a crocheted shawlette in Cascade Venezia Sport for a friend’s winter solstice present. Without a doubt, this is the most complicated crochet project I have ever made. The pattern is very well written with no mistakes, and I love the way that you complete the shaping and the edging lace at the same time. The pattern also includes very helpful charts so you can keep your place. I am proud of the finished item, and I learned a lot while making it.
• Eskimo Princess Leg Warmers in bulky glitter yarn for my dance teacher
• Berry Jam crochet hat, a simple top-down hdc project
• Triple Border Eyelet scarf, knit in deep wine-colored Cascade Venezia

Cascade Venezia, which I used twice this month, is a beautiful yarn that blends silk and wool fibers. It has a wonderful drape. The Triple Border Eyelet scarf (pattern from Fiber Trends) needs to have its ends woven ends and be blocked.

Simple Green Smoothies

8 oz smoothie

Edited 14 Jan 2012 — Cook’s notes: I’ve learned some things about smoothies since posting the original version of this post:

1) It’s better to make a small batch (one serving). Although you can store smoothies in the fridge overnight, they lose color and look less appetizing.

2) They definitely taste better when they are very cold. Adding frozen fruit helps thicken the smoothie and keep it cold.

3) I don’t need to add oats to my smoothies. I get plenty of bread and grain servings during the day without this boost.

4) I’ve also cut the cocoa powder. They don’t need added sweetener.

5) You cannot taste the spinach, and depending on the fruit you use, you may not see it, either.

With that it mind, here is a streamlined green smoothie. This smoothie is balanced in flavor and doesn’t need any extra sugar, honey, or chocolate powder added.

Baseline smoothie: Makes 1 serving (8 oz)

1/2 cup vanilla rice milk
2 cups raw baby spinach
1/2 banana, peeled

Place the rice milk and spinach in a blender and put the lid on. Puree well. You want to pulverize the spinach into tiny bits, so that the drink is very smooth. Add the banana; puree together until blended.

Add 1 of the following fruit servings: Puree well.

• 3/4 cup frozen blueberries
• OR 1/2 cup frozen cherries

Pour into a glass and serve at once.

Estimated nutrition values:

• Blueberry: 8 g fiber, 3.8 g protein (1/2 oz serving), and dietary exchanges of 0.8 starch, 2 vegetables, and 2 fruit
• Cherry: 6.5 g fiber, 3.1 g protein, and dietary exchanges of 0.8 starch, 2 vegetables, and 1.5 fruit

8-oz smoothie / no banana

Blend together the following:

 

• Rice milk, 1/2 cup
• Baby spinach, 2 cups raw
• Cherries, 1/2 cup
• Blackberries, 1/2 cup (10 ea)

Estimated nutrition value: 8.5 g fiber, 3.6 g protein (1/2 oz serving), and dietary exchanges of 0.8 starch, 2 vegetables, and 1.5 fruit.

2011 in review: Thanks, readers!

The WordPress.com stats helper monkeys prepared a 2011 annual report for this blog, with some of my comments included.

The concert hall at the Syndey Opera House holds 2,700 people. This blog was viewed about 60,000 times in 2011. If it were a concert at Sydney Opera House, it would take about 22 sold-out performances for that many people to see it.

In 2011, there were 73 new posts, growing the total archive of this blog to 562 posts. (Ed note: Most people come to this blog searching for a specific recipe or topic. It’s more like a database or library than a newspaper).

These are the posts that got the most views in 2011: If you found one of these helpful, please make a donation to your local Food Bank. The Rolo Turtles recipe alone has had thousands of page views.

• 1 Roasted Vegetable Soup
• 2 Best Recipe: Slow Cooker Coconut Chicken Curry
• 3 Rolo Pretzel Cookies (Easy Turtle Candies)
• 4 Build Your Own Nacho Bar
• 5 Best Recipe: 1 Dozen Chocolate Chip Cookies 

 

Tortellini Primavera

Cook’s notes: I wanted to make a tortellini salad that wasn’t weighed down by a heavy cream Alfredo sauce. This pasta dish is full of vegetables, with a light dressing. You can also add a 16-ounce bag frozen mixed vegetables (cooked) to it. Start this dish the day before so the flavors can combine overnight in the refrigerator.

Start this dish the day before so the flavors can combine overnight in the refrigerator

20 oz package cheese tortellini
12 oz bag “steam in the bag” chopped spinach
1 cup cherry tomatoes
2 green zucchini, sliced and quartered
4 yellow squash, sliced and quartered
1 cup Italian vinaigrette dressing (see below)
About 1 cup ripe olives, broken into pieces (half of a can that is about 5 oz drain wt.)

Italian Vinaigrette Dressing:
1 cup olive oil
1/2 cup red wine vinegar
2 Tablespoons minced garlic
4 teaspoons sugar
4 teaspoons Dijon mustard
2 teaspoons dried oregano
1 teaspoon kosher salt
1/4 teaspoon ground black pepper

Prepare the tortellini according to package directions. Drain it.

While the tortellini cook, steam the spinach in the microwave according to package directions.

Saute the tomatoes, zucchini, and squash in a little olive oil until they soften.

Combine the vinaigrette dressing ingredients in a lid with a jar. Shake it well.

Combine the drained tortellini, spinach, tomatoes, zucchini, squash, and olives in a large bowl. Pour about 1 cup of the dressing over the salad, and stir well to combine (you will have dressing left).

Refrigerate overnight. Add more vinaigrette to taste the next day when serving.