May
2008
Healthy Tastes Great! - Japanese Cuisine
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The Japanese diet, particularly that of the Okinawa region, has been hailed as one of the healthiest in the world. Japanese life expectancy ranks among the highest, and the people of Okinawa are frequently studied because of the plethora of centenarians among them. The cuisine itself? It’s far more than simply healthy; it’s fresh, varied and delicious! More proof yet that healthy tastes great….
How’s this for a delectable three-course meal?
Tuna Sashimi
Mix ¼ cup Greek-style yogurt, 2 Tbsp. sour cream, ½ tsp. ground ginger, ¼ tsp. finely minced garlic, and wasabi paste to taste. Set aside. Slice ½ lb. sushi-grade tuna into very thin strips. Roll each slice and place on slices of cucumber. Top with sour cream mixture and tiny sprig of watercress or Japanese basil.
Avocado and Greens Salad
Slice sweet apple and cucumber into very thin, small slices. Toss with greens such as watercress or baby spinach. Add bit-sized or quartered avocado slices. Combine 2 Tbsp. plain rice vinegar, ½ Tbsp. minced white onion, 1 ½ tsp. low sodium soy sauce, and 2 Tbsp. oil of choice. Drizzle over salad and serve right away.
Beef Tataki
Season a 1-lb. sirloin steak and set aside.
Mix 2 Tbsp. low sodium soy sauce, 3 Tbsp. lemon juice, 3 chopped stems of scallions, 1 tsp. fresh, minced garlic and 1 ½ tsp. ground ginger. Set aside.
Sear sirloin in cast iron skillet or on grill. The meat is customarily served rare, but cook to medium-rare or medium if desired. Allow to rest under tented foil for 5-7 minutes. Cut into thin slices and arrange on plate. Drizzle steak and desired vegetables with sauce and serve.
How’s that for a great summer meal? Healthy and downright tasty, if we do say so ourselves.
Comments? Other suggested Japanese-inspired recipes to share?
Maggie Osterberg, bro0ke, Rick Audet Flickr Photos (CC)
Further Reading:
The Whole Series of Eat This Today, Feel Better Tomorrow: 1, 2, 3, Intermittent Fasting, Special Occasions and Dessert Editions
More delectable, healthy, Primal recipes!
Please rescue my recipe link-filled comment from the spam trap.
Wow, that avocado looks amazing. And I have all of the ingredients - just waiting (impatiently) for my avocado to ripen. I bet it would be great with a little sesame oil.
I love these dishes, especially tataki.
What about rice in the Japanese diet? My sense is the Asian culture doesn’t actually eat as much rice (i.e. carbs from grain source) at each meal as we might in the U.S. with a standard Chinese takeout dish or that we think they do. Any information on that? If they do eat a lot of rice, how do we square that with a long (and presumably healthy) life expectancy?
I LOVE sashimi.
Don’t be afraid to try it at home. Just (like Mark says) be sure to get sashimi grade at your local fish monger.
I like to make a “tuna tartar”
Chop the tuna, add scallions, toasted sesame oil, tamari and if you have it, some truffle oil (not to much). Careful not to chew on your fingers as you inhale this dish.
(I also have some smoked salmon dishes on my site if you’re interested)
Have a great weekend everyone.
Marc