We all know that the Japanese staple is great for weightloss, but true raw food sensei can triple benefits by simply swiping the right plate at the right time.
WHY: Tuna is a great source of lean protein, containing more than nearly all other fish. "Because sashimi is raw it's much kinder to your digestive system, too," explains dietitian Dr. Simone Laubscher. Easily absorbed proteins will be hoovered up by hungry muscles.
Order Tuna Sashimi
Vitamin B6 and zinc aid in protein digestion soup your intake with a sesame diping sauce.
WHY: There's a reason why anglers seem so relaxed. A study in the journal Diabetes & Metabolism found the omega-3 in salmon prevents the stress hormone cortisol from peaking. Add some avocado: its monounsaturated fats help lower your blood pressure, too.
Order Salmon Rolls
Alongside, drink two cups of pure green tea to bring your blood pressure down even further.
WHY: Put down that energy bar and pick up your chopsticks."This contains rice to restore glycogen levels and fatty acids for your joints," says Laubscher. "Antioxidants in the spring onion and nori combat the free radicals produced when you train hard."
Order Shrimp and Onion Maki
Pick up a seaweed salad. This alkaline food helps neutralise the build up of lactic acid.
WHY: Wake up man! "You need protein to beat the post-lunch dip," says Costain. Go for some fish-topped nigiri rather than rice-heavy maki. "Choose mackerel for the high level of phosphatidylserine in its flesh:this lipid boosts concentration and memory.
Order Mackerel Nigiri
Wash it down with orange juice: vitamin C helps your body use the fatty acids from oily fish.
WHY: Slay any ill-effects of last night with the dragon:its proteins and carbs will deliver CPR to your decimated blood-sugar levels, giving you, ahem, a bit more puff. "The avocado boosts potassium stores depleted by alcohol," says nutritionist Lyndel Costain.
Order Dragon Rolls
Edamame beans are rich in magnesium, helping cells hold on to that precious potassium.
SAUCES OF WELLBEING
Add a bonus health kick from the bit on the side.
Not Honda's latest release, but a radish. It aids the detoxification process and supports your digestive system.
Pair with: maki rolls.
2 PICKLED GINGER
An antiviral that boosts your immune system.
Pair with: nothing.
Best eaten on its own to cleanse your palate between courses.
A superhero of the condiment world: anti-fungal, anti-bacterial, even anti-cancerous.
Pair with: Sashimi.
4 SOY SAUCE
Rich in tryptophan, which reduces anxiety and depression.
Pair with: nigiri (purists dip only the fish side).
ROLL YOUR OWN
A sushi chef's guide to creating a bite-size feast at home
. 1 sheet of nori seaweed (trimmed to 3cm x 19cm)
. 180g cooked sushi rice
. 80g salmon
. 30g avocado
. 1 tsp mayonnaise
. A bamboo rolling mat
. Cling film
1 Cover your mat in cling film. Place the nori sheet on it, shiny side down. Spread rice over the nori, 1 cm thick, and leave a 25cm space at each end.
2 Flip the sheet of nori over so the rice is face down on the mat. Place sliced salmon along the centre, with avocado and mayonnaise spread on top.
3 This stage sorts the ninjas from the nonjas. Using the mat to keep everything tightly packed, roll it into a cylinder. Cut into eight, pieces and serve. Kampai!