Thyroid foods – Brown Rice Sushi Recipe



Brown rice sushi

  • 1 cup (200 grams) brown short-grain rice
  • 2 cups (500 millilitres) water
  • 1 tbsp rice vinegar
  • 3 sheets toasted nori (yaki-nori)
  • 1 lebanese cucumber, seeded, cut into matchsticks
  • ½ avocado


  • Sushi vinegar
  • 2 tbsp Tamari soy sauce
  • Wasabi



  • 120 g chicken breast fillet, sliced thinly
  • 1 tbsp Tamari soy sauce
  • 1 clove garlic, crushed
  • cooking oil eg coconut


  1. To make chicken: in a small bowl, combine chicken, sauce and garlic. Heat a small frying pan over high heat. Melt oil. Cook chicken, stirring, until just cooked through. Cool.
  2. Boil the rice till it’s slightly overcooked, about 35 minutes
  3. Drain rice and add sushi vinegar.
  4. Place one nori sheet, shiny side down, lengthways across bamboo mat about 2cm from edge of mat closest to you. Spoon rice in a thin layer onto your nori sheet, leaving a 2cm strip on the far side of the nori uncovered. Build up rice in front of uncovered strip to form a mound, to keep filling in place.
  5. Place a third of the cucumber, avocado and chicken in a row across centre of rice, making sure the filling extends to both ends of the rice.
  6. Starting with edge closest to you, pick up mat using thumb and index fingers of both hands; use remaining fingers to hold filling in place as you roll mat away from you. Roll forward, pressing gently but tightly, wrapping nori around rice and filling.
  7. Working quickly, repeat process to make a total of three rolls. Cut each roll into four pieces. Serve with Tamari sauce and wasabi, if desired.


Brenda Rogers

With over 25 years experience as a corporate trainer, naturopath, yoga teacher and wise woman educator, Brenda is the head clinician and coach at Quintessence Health.

"A healthy mind and body simply ensures you have the time and energy to fully express and manifest your life’s purpose – it facilitates the unfolding of joy."

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