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    Archive for the ‘mayonnaise’ Category

    You Ask, I Answer: Spicy Sushi Rolls

    spicytunarollIs a spicy tuna roll any less healthy than a non-spicy one?

    — Amanda Refler
    Washington, DC

    Spicy rolls offer a higher number of calories.

    That spicy sauce on top is made from a combination of mayonnaise, chili peppers, and, in some cases, oil.

    A standard spicy roll contains a tablespoon of mayonnaise and anywhere from two to three teaspoons of oil.  Some of the newer — and significantly larger — “special rolls” can contain as much as two tablespoons of mayonnaise and four to five teaspoons of oil!

    In that case, you are looking at anywhere from 57 to 314 calories per roll (57 assuming a tablespoon of mayonnaise and no added oil; 314 if there are 2 tablespoons of mayonnaise and 5 teaspoons of added oil).

    If your favorite sushi joint pulls off the mayo plus oil combo, you can definitely save several hundreds of calories by 86’ing the spicy topping next time you order two rolls.

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    Numbers Game: Answer

    Next time you make tuna salad, replace two tablespoons of mayonnaise with two tablespoons of hummus (preferably a flavored variety, like roasted red pepper) and save 130 calories.

    I admit — I would have never thought to mix tuna, celery, tomatoes, a few drops of freshly squeezed lemon juice, and hummus, but upon finding nothing but those ingredients in my kitchen late at night several years ago after finishing an arduous move, I whipped up this alternative tuna salad.

    I loved it so much it has now become my traditional tuna salad!

    Most commercial hummus brands offer anywhere from 50 to 80 calories and anywhere from 3.5 to 4.5 grams of fat per two-tablespoon serving.

    That same amount of mayonnaise, meanwhile, adds up to 200 calories and 22 grams of fat.

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    Numbers Game: Holy Hummus!

    Next time you make tuna salad, replace two tablespoons of mayonnaise with two tablespoons of hummus (preferably a flavored variety, like roasted red pepper) and save ___________ calories.

    a) 130
    b) 59

    c) 97

    d) 102

    Leave your guess in the “comments” section and come back on Tuesday for the answer.

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    Numbers Game: Answer

    An average 6-piece inside-out ‘uramaki’ sushi roll (rice on the outside, nori on the inside, as pictured at right) at a Japanese restaurant in the United States contains 1 cup of rice.

    (Note: 1 serving of rice = 1/2 cup)

    This is a perfect example of a relatively healthy, low-calorie Asian meal undergoing a monstrous caloric metamorphosis upon arriving to the United States.

    In Japan, the vast majority of sushi is eaten nigiri style (this is where rice is compacted into a small rectangle underneath each piece of fish) or maki style (nori/seaweed on the outside of each piece.)

    It’s also significant that maki rolls are approximately a half or a third of the size of inside out varieties common on this side of the Pacific Ocean.

    This figure means that 6 pieces of an inside-out roll pack in slightly less than 200 calories from the rice alone.

    Order two of those puppies and you are up to 4 servings of grains, per USDA pyramid standards.

    Another calorie shocker? Spicy rolls contain anywhere from 100 to 150 moe calories than their traditional counterparts — the special sauce is basically mayonnaise with a kick.

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    Summer Eatin’

    The latest video posted on the Small Bites YouTube channel offers tips and advice for a healthy and nutritious summer.

    Is mayo a microbiological bad guy? What’s a tasty and refreshing replacement for ice cream? Are you preparing your salad in such a way to ensure maximum absorption of nutrients?

    Find out more in this short video, where I also introduce you to a key player of the Small Bites team!

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    The Mayo Myth

    Time to shatter a myth I have heard every single summer.

    Here’s how it starts.  Someone complains of an upset stomach after attending a picnic or outdoor event.  Cue someone who asks, “did you have anything with mayo in it?”

    Guess what? Commercial mayonnaise is so acidic that pathogens have a terribly tough time growing on it.

    If you ate potato salad that sat under the sun for a few hours and don’t feel so fresh the next day, don’t blame the mayo — blame the potatoes!

    That’s right. Potatoes are a high-carbohydrate food with the right amount of moisture and the perfect pH for pathogens to cavort in.

    Another likely foodborne illness candidate during the hot summer months? Melons. If that fruit salad that spent four hours outside the refrigerator contains this fruit, save your stomach the trouble and opt for another dessert.

    We now return to your regularly scheduled programming.

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