Tulip Kazari Maki Sushi How-to

Connect one half-sheet nori with one quarter half-sheet with a few grains of rice. Spread 120 g rice on nori leaving 2 cm empty at both ends. Place two heaps of rice, 30 g each in the centre with a height of 3 cm.

Sprinkle sesame seeds on the rice by the side of the two heaps of rice. Fold one piece of quarter half-sheet nori in half and place it in between the two heaps. Use a chopstick to push the nori to stick to the rice at the bottom.

Place some red ginger in the valley of the nori and then top with some leaves of pickled mustard. Fold down the ends of the nori to cover the top of the two heaps of rice.

Place two pieces of cut-up cucumber on each side of the heaps and push them together to enclose the pickle and ginger.

Hold the matt in one hand and add 10 g of rice on each side of the cucumber.

Place 30 g rice on top to cover up the cucumber.

Roll up the matt to form a large roll. Cut up into four pieces of equal thickness to finish.

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Bar Bell Exercises 7

Exercises for Thighs (1)

Squat


Half Squat


Half Squat – Wide-Stance


Front Squat – Heels-Elevated


Front Squat – to Bench (Heels-Elevated)


Front Half Squat – Wide-Stance


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Grill Your Way to a Six Pack – Tips for Men

Jim White, RD, a spokesperson for the Academy of Nutrition and Dietetics, gives his best five tips on how to fire up your six pack when you fire up your grill.

1. Mind the Meat

Lean meats give you the protein you need to build muscle without too much of the fat that makes you pile on the pounds. Put the kibosh on fattier meats like 85% lean ground beef, porterhouse steak, and T-bone steak. Instead, White suggests boneless, skinless chicken breasts, 96% lean ground beef, bison, buffalo, flank steak, sirloin steak, pork tenderloin, and any kind of fish. Delicate fish can fall apart on the grill, so you may want to invest in a grill basket. Vegetarian? Try black bean burgers or grilled tofu.

2. Boost Flavor

Too much oil and sugar add calories you don’t need, and too much sodium can cause you to retain water, hiding your six pack. So how do you add flavor to your lean meats without drenching them in oil-, sugar-, and sodium-laden marinades? Try dry rubs, says White—just rub them into the meat and grill. Look for low-sodium spice blends you can sprinkle on meat, and use hot sauce and cayenne pepper to add a kick. If you opt for a store-bought marinade, look for a low-sodium one with under five grams of sugar per serving, White says.

3. Say Hi to Sides

Some men (you?) nix carbs when they’re looking to gain muscle definition, but “If you don’t eat carbs, it gives you more of a flat muscle look,” says White. “Carbohydrates fill our muscles with glycogen, and it gives them a nice, full look.” Sides like quinoa salad, whole grain couscous salad, brown rice, and roasted potatoes go great with grilled meats and will give you the carbs you need to get shredded.

4. Go Green

Move over, meat—to make room for some grilled veggies that will help fill you up without too many six pack-obscuring calories. Brush them with just a little olive oil—you do need a little healthy fat in your diet—and slap them on the grill right next to the meat, or thread them onto kebabs. White recommends trying zucchini, yellow squash, asparagus, broccoli, sweet potato, or corn on the cob.

5. Sweet Success

The perfect ending to your abs-ripping BBQ? Grilled fruit. Slice pineapple into rounds or split peaches, nectarines, or plums in half and remove the stone, and grill them until tender. To make dessert even sweeter without going overboard on fat and calories, White adds a special ingredient: Nutella® warmed with a little milk to make a sauce that you can drizzle over the fruit.

Source: Academy of Nutrition and Dietetics

Grilled Squid

Ingredients

1 lb squid (calamari)
1/4 cup olive
4 minced cloves of garlic
1/2 tsp grated lemon rind
3 tbsp lemon juice
2 tbsp chopped fresh oregano
1/2 tsp salt
1/2 tsp pepper
Lemon wedges

Method

  1. Clean squid, cut off tentacles above where they attach and just under eye. Push out hard beak from centre and discard. Rinse off any grit. Pull eye and innards out of body tube (also known as hood). Discard. Reach in and pull out cellophane-like quill (backbone). Discard. If desired, loosen corner and pull off purple skin (if slippery, grasp with paper towel). Discard.
  2. In large bowl, whisk together olive oil, garlic, lemon rind and juice, oregano, salt and pepper.
  3. Cut calamari tentacles from tubes. Score top layer of each tube crosswise 2 inches apart. Add tentacles and tubes to bowl. Toss to coat. Cover and refrigerate for 30 minutes.
  4. Place on greased grill over high heat. Close lid. Cook, turning once, for 2 minutes or until firm. Serve with lemon to squeeze over top.

Source: Canadian Living

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