Spam Musubi: Keto-Friendly Or Carb-Loaded Trap?

Spam musubi is a popular snack in Hawaii, and it's also enjoyed in the Philippines. It's made with rice, spam, teriyaki or soy sauce, and nori (seaweed paper). But is it keto-friendly? The traditional version of this dish is likely not suitable for a keto diet due to its high carbohydrate content. However, some keto-friendly alternatives use cauliflower rice instead of regular rice, reducing the carb count significantly. These keto-friendly versions retain the taste of the original dish while adhering to the low-carb principles of the keto diet.

Cauliflower rice as a substitute for traditional rice

Cauliflower rice is a popular substitute for traditional rice, especially for those on a ketogenic diet. It is a versatile vegetable that can be turned into "rice" by using either a box grater or a food processor to blitz it into small, rice-sized pieces. Here are some tips for using cauliflower rice as a substitute:

Preparation:

• Cut the cauliflower into chunks, including the cores. Remove the greens and leaves, or save them for another use.
• Pulse or grate the cauliflower until it resembles the texture of rice. Be careful not to over-process, as it can become mushy.
• You can also include the stems, but be mindful that they may not process as well as the florets.
• If you're using a food processor, work in batches if necessary.
• You can make cauliflower rice yourself or buy it pre-made in bags, although making it yourself ensures freshness.

Cooking:

• Cauliflower rice doesn't need to be cooked like traditional rice. Simmering it in water will make it soft and mushy.
• Instead, quickly cook it in a little butter or olive oil on a stovetop. About 3-5 minutes over medium heat should be enough to soften it without losing its firm bite.
• Be mindful not to sauté for too long, as it can become soft and soggy.
• It's best to use cauliflower rice the day it's made, as it tends to soften after a few days in the fridge and can develop a strong smell.
• If you want to cook it ahead of time, it's best to freeze it after removing excess moisture and before cooking.
• When cooking, cover the cauliflower rice with a lid so it steams and becomes more tender.
• Season as desired—soy sauce, salt, and pepper work well.

Taste:

• Cauliflower rice won't fool anyone as a stand-in for traditional rice, as it has a milder taste with nutty, slightly bitter undertones.
• When used in recipes with other strong flavours and textures, it can be delicious, and it's a great way to include more vegetables in your diet.
• If using cauliflower rice as a substitute, manage your expectations and be open to its unique taste.

Usage:

• Cauliflower rice is an excellent, low-carb substitute for regular rice in bowls, stir-fries, burritos, fried rice, and more.
• It works well with other ingredients such as black beans, mango, red curry, lemongrass, chickpeas, and spices like turmeric.
• It can also be used as a side dish; lightly cooking and seasoning it helps remove the raw, bitter taste.
• When using cauliflower rice with sauces or dressings, start with a small amount and add more as needed, as it doesn't absorb moisture like traditional rice.

Keto Spam Musubi:

• Cauliflower rice is a key ingredient in making keto-friendly spam musubi, a popular dish in Hawaiian and Filipino/Tagalog/Pinoy cuisine.
• To make keto spam musubi, press and top tender, sweet cauliflower rice with crispy fried spam coated in a sweet teriyaki sauce, and wrap it with nori sheets.

In summary, cauliflower rice is a versatile and healthy substitute for traditional rice, especially for those on a ketogenic diet. By following the tips outlined above, you can effectively use cauliflower rice in a variety of dishes, including the tasty keto spam musubi!

Teriyaki sauce and soy sauce as flavourful toppings

Teriyaki sauce and soy sauce are flavourful toppings that can be used to make keto-friendly spam musubi. Here are some tips and recipes for incorporating these sauces into your keto spam musubi:

Teriyaki Sauce:

Teriyaki sauce is a popular choice for adding a sweet and savoury flavour to spam musubi. While traditional teriyaki sauce contains sugar and is not keto-friendly, you can make your own keto-friendly version with just a few simple ingredients:

• Use a sugar substitute such as Lakanto Golden or Swerve Brown to achieve the sweet taste without the carbs. You can also use a sugar-free maple syrup or honey.
• Coconut aminos is a great soy sauce substitute that adds a rich, umami flavour without the gluten or soy. It is also lower in sodium and has fewer carbs. If you use coconut aminos, remember that it is sweeter and less salty than soy sauce, so adjust the other ingredients accordingly.
• Apple cider vinegar adds a tangy kick to the sauce, balancing the sweetness and umami flavours.
• Grated ginger and garlic provide depth and complexity to the sauce.
• To thicken the sauce, you can use xanthan gum or arrowroot starch. However, these may slightly increase the carb count.
• For a gluten-free option, use gluten-free soy sauce or tamari instead of regular soy sauce.

Soy Sauce:

Soy sauce is another popular topping for spam musubi and can be made keto-friendly by using low-sodium or light soy sauce. Here are some tips for using soy sauce in your keto spam musubi:

• If using coconut aminos in your teriyaki sauce, remember that the magic ratio is 1 cup of coconut aminos to 2/3 cup of soy sauce plus 1/3 cup of water. This ensures your sauce maintains the right balance of flavours.
• When making spam musubi, coat the spam in soy sauce and sweetener to create a delicious glaze. Simply cook the spam in a pan, add the soy sauce and sweetener, and cook for another 1-2 minutes until the sauce thickens and glazes the spam.
• If you're looking for a lower-sodium option, go for reduced-sodium soy sauce to reduce your carb intake and avoid adding unnecessary sugars to your keto diet.

Spam musubi as a popular Hawaiian snack

Spam musubi is a popular snack in Hawaii, where it is affordable, convenient, and tasty. It is a type of sushi, made with cooked spam, rice, and nori. The nori is wrapped around the spam and rice, creating a small, handheld snack. It is a favourite snack for people in Hawaii to take with them when they go hiking or to the beach, as it is durable and does not need to be refrigerated. It is also a popular dish to serve at group events like family potlucks and bake sales.

Spam musubi is said to have originated in Hawaii after World War II, as there was a large military presence on the island and Spam was widely consumed by the troops. The dish was invented by a local Japanese lady in Hawaii, and it remains the most popular way to eat spam in the state.

There are different ways to make and serve spam musubi, but the classic recipe involves frying the spam in a teriyaki or soy sauce and sugar glaze, and placing it on top of a block of rice, before wrapping it in nori. Some people like to add extra ingredients such as avocado, egg, and bacon, and there are different ways to layer the ingredients. It is also possible to make a keto-friendly version of the dish by substituting the rice with cauliflower rice.

Musubi's history as a fusion of Japanese and Hawaiian cuisine

Spam musubi is a fusion of Japanese and Hawaiian cuisine. It is a popular snack and lunch food composed of a slice of grilled Spam, sandwiched between or placed on top of a block of rice, and wrapped with nori (seaweed sheets). It is commonly found in convenience stores and restaurants in Hawaii, the Marianas, and Hawaiian Barbecue restaurants in the mainland United States. The dish is inexpensive, portable, and easy to make.

The origin of spam musubi is disputed. Some sources claim that it was created by survivors of Japanese-American internment camps during World War II, who placed seasoned slices of Spam on white rice. However, most stories attribute its creation to the widespread presence of Spam in Hawaii during and after World War II. With limited options, the canned meat was incorporated into local Hawaiian cuisine.

One of the claimed creators of spam musubi is Barbara Funamura of Kauai, who sold the dish from the Joni-Hana restaurant in the Kukui Grove Center. Funamura's musubi was eventually made using a box mold, giving it its familiar form. Another claimed creator is Mitsuko Kaneshiro, who began selling spam musubi from City Pharmacy on Pensacola Street in Honolulu in the early 1980s.

In 1999, L&L Hawaiian Barbecue introduced spam musubi to the mainland United States in its first restaurant in California. As the chain expanded across the country, the dish gained popularity and became a mainstay on the menu. On August 8, 2021, L&L Hawaiian Barbecue established "National Spam Musubi Day" to celebrate the iconic snack, with a public proclamation from Hawaii Governor David Y. Ige.

Low-carb options for keto diets

The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It's important to make sure you get enough fibre and B vitamins.

Non-starchy vegetables

Vegetables that are low in carbs but still contain fibre are a good option for the keto diet. They also contain plenty of micronutrients and antioxidants, which are essential for your health.

Non-starchy vegetables can make a great substitute for high-carbohydrate foods. For example, you can use cauliflower to make "rice" and zucchini to make noodles.

Some non-starchy vegetables include:

• Broccoli
• Cauliflower
• Bell peppers
• Zucchini
• Spinach
• Kale
• Collard greens
• Mustard greens
• Swiss chard
• Cabbage

Avocados

Avocados are a popular choice for people following the keto diet. They are high in fat and low in net carbs, and they are also a good source of vitamins, minerals, and healthy cholesterol-reducing fats.

Berries

Berries are relatively low in carbs and contain healthy antioxidants. They are also high in fibre, which can help you feel full and reduce your calorie intake.

Some berries that are suitable for a keto diet include:

• Strawberries
• Blackberries
• Raspberries
• Blueberries

Nuts and seeds

Nuts and seeds are a healthy, high-fat, and low-carb food. They are also a good source of fibre and have been linked to a lower risk of heart disease and diabetes.

Some nuts and seeds that are suitable for a keto diet include:

• Pumpkin seeds
• Almonds
• Cashews
• Macadamia nuts
• Pecans
• Walnuts
• Chia seeds
• Flax seeds

Fish and shellfish

Fish and shellfish are good choices for a keto diet as they are low in carbs and high in essential nutrients like omega-3 and B vitamins.

Some fish and shellfish that are suitable for a keto diet include:

• Salmon
• Flounder
• Shrimp
• Crab
• Lobster
• Sardines
• Mackerel
• Albacore tuna

Meat and poultry

Meat and poultry are considered staple foods on the keto diet as they are high in fat and very low in carbs. However, it's important to eat them in moderation due to their potential impact on heart health.

Some meat and poultry options for a keto diet include:

• Turkey
• Beef
• Chicken
• Bacon
• Sausage

Frequently asked questions