Okinawa Diet

Japanese have one of the few islands populated by people who live to be 100+. Numerous studies have been done to see their longevity diet vs other countries.

60% vegetables

Very little rice but is used.

Carbs 85%

Protein 9% – meat & seafood 2% – fish is 3x/week

Fat 6% including 2% saturated 2%

Soy foods 5%

The downside due to miso and dashi is their Sodium levels are high increases to 3,200 mg.

Eat until you are 8/10 full.

Eat light/ live long.

Per day they could have these serves 8x vegetables, 2x rice, 2x fruit, 1x soy

I will be making my own version but here are their staple ingredients

  • Miso soup and miso paste
  • Green tea
  • Rice whit & black
  • Eggs
  • Sweet potato purple
  • Kimchi
  • Pickled daikon
  • Seaweed
  • Kelp
  • Bamboo shoots
  • Radish
  • Green papaya
  • Pumpkin
  • Chinese okra
  • Carrot
  • Wombok chinese cabbage
  • Bitter melon
  • Tofu
  • Edamame
  • Natto
  • White fish
  • Occassionaly pork whole pig
  • Turmeric
  • Jasmine tea
  • Spam
  • Mirin
  • Soy
  • Sake
  • Onion
  • Squid
  • Octopus
  • Dark green Leafy vegetables
  • Wheat Udon noodles
  • Buckwheat noodles
  • Chinese Spinach
  • Pineapple
  • Banana
  • Guava
  • Mango
  • Citrus
  • Garlic
  • Tomato
  • Yellow/green vegetables
  • Beef
  • Konjac
  • Shitake mushrooms
  • Fennel
  • Burdock
  • Hijiki
  • Mozuku
  • Wakame
  • Soba noodles
  • Asparagus
  • Salmon
  • Rice wine vinegar
  • Chili
  • Awamori
  • Brown sugar
  • Pickled ginger
  • Capsicum
  • Beans
  • Lentils
  • Bonito

Katsu chicken bowl

Ingredients serves 2

1/2 cup of each cauli and rice, carrot batons, green beans in each bowl

1/3 cup x 2 cooked rice (1cup I raw organic basmasti with 2cups boiling water- there will be leftovers for another meal)

Katsu Chicken:

2 boneless chicken breast sliced lengthwise into the 3 strips each

1/4cup organic flour

1 free range egg beaten

1/4 cup panko breadcrumbs

Side’s:

1tsp x2 kimchi

1 handful fresh coriander (half for each bowl)

1/2qty sushi sauce (divide into 2 bottles)

1qty curry sauce see below

2tb kewpie mayo

Step 1 assemble bottom of bowl

Cauli rice, green beans, carrot and cook 4min in microwave put on lid to keep warm

Make sushi sauce see see previous post

Step 2

Preheat oven 180*c

Bread the chicken

cut breast fillet chicken into strips. Dip into flour then egg then panko, place on baking tray in the fridge for 10 minutes.

Step 3

Cook rice with boiling water in microwave bowl for 10min then fluff with fork( dont rinse).

Place chicken in and oven bake 15-20min

Step 4

Make curry sauce:

1 diced organic onion,

1 tsp organic garlic paste,

1tb organic flour,

1tb tikka masala curry powder,

1/2tb turmeric,

1tb shaox xing,

1/2tb dark brown sugar,

1 tb kecap manis,

1 cup salt reduced chicken stock.

Mix together in saucepan until thick

Step 5

Add rice to bowl with fresh Coriander leaves and Kimchi

Step 6 take out chicken, turn oven off, place chicken katsu in bowl

Step 7

Top with curry sauce, kewpie mayo and sushi sauce

Kimchi dim sum Nabe

Ingredients serves 2

  • 1 Green shallot sliced
  • 1/4 cup Wombok sliced
  • 1/4 cup Daikon sliced
  • 1 Carrot sliced
  • 6 Mushrooms
  • 6 Baked Dim sum
  • 4tsp Kimchi

Stock:

  • 1tb Sesame oil
  • 1 tb Sake
  • 1tb Sriarcha
  • 1tsp Raw sugar
  • 1tbs Chicken stock salt reduced
  • 1tb Dashi
  • 1tb Mirin
  • 1tb Dark soy
  • Pinch Sea-salt
  • 1tb Miso

Method:

  1. Bake dim sum sprayed with cooking spray in preheated oven 20-25min
  2. Bring stock to gentle boil in saucepan on stove top, stir well until sugar dissolves
  3. Place stock in to serving bowls keep hot
  4. Add the rest of ingredient to stock at table then top up with boiling water. Enjoy.

Teriyaki beef

Teriyaki sauce serves 2

  • 1 1/2tb mirin or cooking sake
  • 1 1/2 tb lite soy sauce or tamari soy
  • 2 tsp Chicken stock salt-reduced powder

Marinade

  • 1qty teriyaki sauce as above
  • 2 grass fed beef steaks

Method

  1. Cut beef into thin strips
  2. Mix teriyaki sauce ingredients together
  3. Add beef to sauce.
  4. Marinade for 1hr minimum
  5. Remove from marinade
  6. Cook on grill or non stick skillet until brown on both sides
  7. Serve with teriyaki glaze see below

Glaze:serves 2

  • 1qty teriyaki sauce
  • 1tsp honey

Method

  1. mix sugar w teriyaki sauce and gently heat until warm
  2. spread 1/4 on top of the cooked steak
  3. serve remaining glaze in ramekin on side

Japanese Bento box 2020 -#1, #2

Japanese bento box 2020 #1

  • Crab salad (*bought)
  • Prawns
  • Heirloom tomatoes red and yellow
  • Assorted Fresh rice paper roll w dipping sauces (*bought – avocado, prawn, teriyaki chicken – tamarind sauce and peanut sauce)
  • Wakame goma (Seaweed salad )(*brought)
  • Grapes
  • Pickled ginger
  • Red cabbage
  • miso soup not shown

Japanese bento box #2

#2

  • Almond butter,  hoisin, lite soy, sweet chili just mix together and serve
  • Mixed leaves
  • Radish
  • Celery
  • Cucumber
  • Prawns
  • Pickled ginger
  • Wakame goma
  • Miso soup
  • Fruit salad cup not shown

Japanese Sushi, #21 soup

Japanese Sushi,  Miso & Nori soup

Sushi

Sushi roll

Ingredients Serves 1

  • 1/4 cup cooled rice (use sushi rice for good result with mirin)(can be warm to cool rice not boiling hot)
  • 1/2tb mirin

Filling

  • 1 handful vegepod lettuce leaves
  • 3 strips cucumber peeled with peeler
  • 1tb kewpie mayo
  • 1Tb pickled ginger
  • 2 slices lite leg ham
  • 1-2 Nori sheets*

Serve with

  • 1 handful Curly lettuce.
  • 3 Cherry tomatoes

Method 

  1. Place nori sheet on sushi mat
  2. Cook rice by absorption method keep in fridge overnight or cook on day. Fluff with fork. Add 1/2 tb mirin fan to cool down when almost cold use.
  3. Spread out rice
  4. Layer lettuce on first 1/4 of nori sheet
  5. Peel and strip cucumber lengthwise with vegetable peeler and place on top of lettuce
  6. Place ham then pickled ginger on top
  7. Roll away from you. * if nori splits roll it around original sheet.
  8. Drizzle mayo on top of roll.
  9. Enjoy!

#21 Miso & Nori soup

Soup #21 Miso & Nori

Ingredients serves 1

  • 1 pouch Miso soup
  • 1/8 nori sheet sliced
  • 1 cup boiling water

Method 

  1. Boil water in kettle
  2. Open sachet Add miso to cup
  3. Cut nori and add to cup
  4. Add water then stir

Japanese Sukiyaki hot pot

Sukiyaki hot pot

Japanese  sukiyaki hot pot ( my version with what was available )

Ingredients Serves 4

Noodles and vegetables

  • 1 packet slendier (konjac) angel hair noodles
  • 1 bok choy sliced
  • 1 park choy sliced
  • 1/8 cabbage sliced
  • 1/2 celery sliced on diagonal with crinkle cutter
  • 1 green shallot sliced on diagonal
  • 1/4 onion sliced
  • 5 baby corn spears cut into 3rds
  • 5 brown mushroom left hole but decorate top but removing some of the peel
  • 1 handful snow peas cut on diagonal
  • 1 handful fresh bean shoots(or water chestnuts)
  • 1 handful fresh bean sprouts

Options

  • 1 organic carrot sliced on diagonal with crinkle cutter
  • 1 packet firm tofu cut into squares.

Hot Pot broth

  • 1-2tb sukiyaki sauce
  • 1 cup stock made of 1tb of each mirin, sake, tamari, miso, palm sugar
  • 1 cup water

Beef

  • 2 grass fed beef steaks sliced into thin strips

Serve with options

  • 1 egg boiled sliced
  • 1tb pickled ginger
  • Extra 1-2tb sukiyaki sauce

Method

  1. Boil egg for 8 minutes then take shell off slice add to a large serving platter.
  2. Slice vegetables and put on to the sharing platter
  3. Slice beef leave on separate plate.
  4. When you are ready to serve Make hot pot broth bring to boil and place broth in large noodle bowls( or clay and pot)
  5. To eat you have bowl of broth each then serve whatever you want off the platter into the broth. The hot broth cooks the meat and vegetables. Add pickled ginger.
  6. Serve with a little extra sukiyaki sauce. Enjoy!

Japanese Sukiyaki hot pot