Despite avocado’s trendiness and health benefits, some of us still don’t care for the slightly-grassy, creamy green stuff. Eating sushi can become like walking through a minefield as your eyes peer incessantly for any hints of that familiar green paste. Fortunately, there are some avocado alternatives in sushi.
The best alternatives for avocado in sushi tend to vary from person to person. Still, some popular options include cucumber, hummus, garlic paste, cashew butter, salmon, edamame, eggs and pesto. Of course, there are far more unique potential substitutes to consider, including broccoli and chia seeds.
This article will explore all of the best alternatives for avocado in sushi, helping you enjoy your sushi more peacefully and without the constant threat of accidentally eating some avocado.
There are several ways that you could incorporate cucumber into your sushi. You could slice a large cucumber into ¼ inch slices and hollow-out the center, allowing for prime sushi roll placement. This style of sushi is reasonably popular, and it’s easy to understand why.
The light, crisp and refreshing flavors of fresh cucumber meld perfectly with the texture of sticky rice and the taste of salty seaweed. Cucumber can elevate any plate of sushi, making it one of the best alternatives for avocado. It’s also low in calories and high in health benefits 1.
If you’re a fan of salmon, it makes perfect sense to add a little more when replacing unwanted avocado. Salmon is full of heart-healthy Omega-3 fatty acids, DNA-repairing B vitamins, and antioxidants 2.
The only reason to limit your consumption of this avocado replacement is due to concerns about mercury. Of course, if you’re not a big fan of fish or seafood, you could also try one of Italy’s best saucy foodstuffs: Pesto.
Rich basil pesto can brighten many dishes, and sushi happens to be one of them. While it isn’t a standard sushi ingredient, it doesn’t produce as strange a flavor profile as you may assume. Pesto packs a surprising amount of Vitamin C, so chowing down on it could give your immune system a temporary boost.
This tasty ingredient also tends to contain a reasonable amount of calcium and protein. These two life-sustaining nutrients can help your bones stay healthy and strong while also nurturing your muscles 3. However, pairing it with seafood could result in overly salty sushi.
Raw soybeans, or edamame, could make an excellent replacement for avocado. By seasoning and then slicing your protein-rich edamame beans, you can create small, flavorful pieces that easily tuck into sushi. These little green bits are bound to contain a wide range of vitamins and minerals 4.
Edamame also contains a significant amount of folate, making it a go-to option for women hoping to conceive or already pregnant. If you’re expecting and you’re a huge fan of sushi, you know what you need to do.
Pureed and spiced chickpeas go great with everything, and that includes sushi. Hummus makes a great alternative to avocado in sushi, except it does have a texture that is somewhat similar to avocado paste. Still, the taste of hummus is entirely different.
There are also several different hummus varieties to make or purchase, allowing you to get creative with your avocado-less sushi rolls. You could try adding many different hummus types to your rolls and see which flavor combination works best.
If you’re making seafood-based sushi, you may want to choose a hummus with lime or lemon elements. However, if you’re making chicken sushi, you may want a hummus with strong flavors and an abundance of spices.
Chia seeds are popular for their ability to provide the body with massive amounts of antioxidants. They’re low in calories and high in several vitamins. Chia seeds are also an excellent source of dietary fiber 5.
Adding a pinch or two instead of some avocado can have some amazing effects on your tastebuds and energy levels. But be aware that chia seeds may get stuck in your teeth, especially if you’re eating a lot of them.
If you’re going to enjoy chia seed sushi, you might want to keep a toothbrush nearby. You may also want to start investing in new clothes because you may end up losing weight while ingesting chia seeds.
While peanut butter may still be the most well-known of all the nut butter, cashew butter can be far healthier and way tastier. It’s lower in fat than comparable types of nut butter, and it’s a significant source of magnesium, making it one of the tastiest and health-conscious alternatives 6.
Cashew butter is smooth, creamy, and slightly lighter in color than store-bought peanut butter. However, it’s just as delicious and snackable as standard peanut butter, making it one of the attractive nut butter options.
Dabbing a little of this onto your sushi could help your heart and eyes stay healthy. Cashew butter can also help your muscles keep growing and building, and it may even help with eyesight. The only way to know is to find out for yourself!
Broccoli, like avocado, isn’t everyone’s favorite thing. However, if you enjoy eating these little crips trees, you might enjoy their various health benefits and distinct flavor profiles. Steaming your broccoli slightly before including in your rolls can help make each bite more fluid.
However, if you enjoy the snap of fresh broccoli, you’re welcome to keep it raw. Whatever you do, be sure to chop it in pieces that are small enough to make bites a breeze. Also, be sure to take advantage of the tremendous amount of Vitamin K and Vitamin C, you’ll be ingesting 7.
Eggs are an excellent source of protein; one of the natural elements our bodies require to continue building new cells and tissue. A scrambled or boiled egg tends to work best in this setting, as poached or fried versions are rather messy.
Still, adding an egg and removing avocado is smart, to enjoy healthy and protein-rich breakfast sushi. Eating eggs could lower your risk of developing heart disease, improve your eyesight, and think more clearly 8. The benefits of eggs go far beyond their taste.
A little bit of garlic paste on a sushi roll can make a world of difference in terms of taste. While it’s easy for this substitute to be overpowering, a little restraint and an excellent recipe can go a long way. By using only a small dab or two of this particular ingredient, you can save your taste buds, but maybe not your breath.
Still, when you consider all of the positive health benefits of garlic, there’s no reason not to try a little taste of immunity-boosting garlic paste on your next sushi roll. The worst that could happen is you discover you don’t like it. But you might just fall in love with this particular taste combination.
If you’re hoping to enjoy some sushi without avocado, you’ve got plenty of options. In terms of vegetables, you could use cucumbers, edamame, or broccoli. Garlic paste is a heart-healthy and flavor-forward substitute, and cashew butter is a slightly more neutral option. Of course, you could always enjoy a little hummus as well.
Should you decide to make a protein-heavy sushi roll, you could always add more salmon to make it shine. And for those willing to try some interesting combinations, there’s pesto, chia seeds, and eggs.
The best alternative for avocado in sushi for you depends on your particular tastes. Why not try all of these options to see which one tickles your fancy?
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- National Center For Biotechnology Information: The health benefits of eating salmon
- National Center for Biotechnology Information: Calcium Intake and Health
- National Center for Biotechnology Information: Soy, Soy Foods and Their Role in Vegetarian Diets
- National center for Biotechnology Information: Nutritional and therapeutic perspectives of Chia: a review
- Advanced Health: The Healthiest Nut Butters and Their Benefits
- National Center for Biotechnology Information: Antioxidant and Anti-inflammatory Activities of Broccoli Florets in LPS-stimulated RAW 264.7 Cells
- National Center for Biotechnology Information: The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits For Human Health