ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Japanese Cuisine for Health

Updated on June 26, 2010

Japanese food pleases the eye and is delicious as well as healthy to eat. When cooking this kind of food, you can use your regular frying pans, saucepans and casseroles. You can use custard cups, salad plates and saucers, rather than large plates, as Japanese food is served in small individual dishes.

I love to go to sushi bars and Japanese restaurants, however, I can also make these same dishes at home. Real Japanese cooking uses a lot of vegetables, fish and carbohydrates, and little meat and fat. Therefore, it has many nutritional benefits.

Sushi

smccd.edu
smccd.edu

Rice Dishes

Rice is a principal food in the Japanese diet. Short-grained rice is used and when cooked is soft and sticky. One popular Japanese rice dish is sushi and is flavored and then rolled with fish, vegetables or a combination of each.

Sometimes plain rice is put into a bowl and meat, fish or vegetables are served over it as a main dish.

Rice is very nutritional and contains essential amino acids and protein. It is also low in calories, if eaten in moderation.

Rice with Chicken

Rice with Chicken and Vegetables

3 cups short-grained rice ( I like Jasmine)

7 oz chicken (breast or thigh)

4 dried mushrooms( I like shitake)

1/2 cup carrots, julienned into 1 inch lengths

3 Tablespoons soy sauce (I use low-sodium or Tamari)

2 Tablespoons sake (rice wine) or dry white wine

Soak dried mushrooms in warm water to cover (about a cup) for 10-15 minutes then squeeze slightly. Save soaking water. Cut into strips. Set aside.

Cut chicken into bite-size pieces.

Boil the mushrooms and carrots in the mushroom soaking water (1 cup), 2 teaspoons sugar, 1 teaspoon salt,  soy sauce and sake or wine for 5 minutes, then add chicken. Cook 3-4 more minutes or until done. Drain, reserving broth, and set aside.

To the reserved broth, add 2 more Tablespoons sake and 1 teaspoon soy sauce. Add enough water to bring liquid to 3 1/3 cups. Add rice and bring to boil. Reduce heat, cover and simmer for 15 minutes. Turn off heat and let stand 15 minutes.

Stir chicken and vegetables into rice and serve.




Miso Soup

wikimedia.org
wikimedia.org

Clear Soup

tokyocafesushi.com
tokyocafesushi.com

Soups

Soup, in the Japanese tradition, is sipped between bites to enhance the flavor of the meal. Sometimes it is served near the end of the meal to remove any unpleasant tastes in the mouth. Japanese soups are of two types, miso and clear.

Miso (fermented bean paste) is added to dashi (fish stock) to create a soup. I like barley miso, although it is also made with other ingredients such as fermented soy bean paste. The fish used is usually seasonal.

Clear soups are made with dashi, salt and soy sauce, generally. The most popular dashi is made from katsuobushi (shaved bonita fish flakes) and konbu (kelp).

Solid ingredients used in clear soups are fish or shellfish, chicken, egg, tofu or vegetables.


Japanese Pork Soup

Japanese-style Pork Soup (Miso-flavored)

7 oz pork, thinly sliced

1/2 cup long white radish, sliced

1/4 cup carrots, chopped

1 green onion, cut into 1/2 inch lengths

1 potato, peeled, quartered then sliced thinly

4 fresh mushrooms, stems removed, tops cut into fine strips

5-6 Tablespoons miso paste

2 teaspoons ginger juice (peel and grate fresh ginger and squeeze)

Cut pork into 1 inch lengths. Boil radish and carrots in 6 cups water for 5 minutes, then add meat. When meat turns white, add mushrooms and cook 1 minute. Dissolve 5-6 Tablespoons miso in some of the broth until smooth. Stir the miso back into the pot gradually so there are no lumps. Boil 2-3 minutes. Add green onion and turn off heat.

Serve in bowls and stir in 1/2 teaspoon ginger juice per serving.

One-Pot Cooking

One well-known, one-pot cooking recipe is sukiyaki, a dish of beef, tofu and vegetables cooked in a soy sauce broth. The ingredients are cooked and eaten from the same container. This method is called nabemono. Everyone gathers around the one cooking pot while they help themselves.

Sukiyaki

14 oz. beef (sirloin, tenderloin or rump), sliced paper-thin (butcher will slice)

7 oz shirataki (translucent noodles)

1 block firm tofu

8 fresh mushrooms

2 leeks or 7-8 long green onions, cut diagonally into 1/2 inch slices

1/2 cup spinach, cut in half crossways

Warishita broth for cooking: 3 Tablespoons sugar, 1/4 cup sake or dry white wine, 1/4 cup miron(sweet rice wine), 1/2 cup soy sauce, 1/2 cup water

An electric skillet would be handy for cooking at the table. You could also use a cast-iron skillet and portable heating equipment.

Cut meat into 3 inch lengths. Parboil shirataki in boiling water for 2 minutes. Cut into 4 inch pieces and drain in colander.  Arrange all ingredients on a platter and bring to the table.

Heat skillet and saute beef in 1 Tablespoon sesame oil. When half done, add half of the warishita broth equal amounts of other ingredients. Add tofu first, then noodles, to eliminate the water, then more meat, more broth, vegetables, etc.


wwpoints-recipes.com
wwpoints-recipes.com

Seafood

Japan consumes more seafood as a protein source than anyone in the world. The varieties and methods for preparing fish and seafood are numerous.

Sashimi is high-quality fish to be eaten raw. The techniques of preparing it is highly artistic and I can not go into the detail in this hub.

Seafood is also grilled at a high temperature over open flame which locks in the flavor and juices of the fish or seafood and protects their nutritional value. In browning and singeing a wonderful flavor and aroma are created.

Seafood is lower in calories, easier to digest and provides protein and calcium. The Omega 3's in oily fish help the immune system and for the diet-conscious, seafood is a positive consideration.

Salmon with Teriyaki Sauce

4 salmon fillets

Teriyaki sauce: 1 teaspoon sugar,2 teaspoons sake or dry white wine, 1 Tablespoon miron (sweet rice wine), 2 Tablespoons soy sauce. Mix until sugar dissolves.

Marinate fish in sauce for 10 minutes, turning occasionally. Drain before grilling.

Grill salmon 2-3 minutes or until slightly browned. Turn over gently and grill 2 minutes more. Add sauce left from marinating and cook until fish is well-coated, 1-2 minutes.

Variation: Substitute scallops for the salmon. Grill scallops only until well-browned on both sides.


Comments

    0 of 8192 characters used
    Post Comment

    • judydianne profile imageAUTHOR

      judydianne 

      7 years ago from Palm Harbor, FL

      Lita, thank you so much for the comments. I like Japanese food because it is not as filling as other ethnic food.

    • Lita C. Malicdem profile image

      Lita C. Malicdem 

      7 years ago from Philippines

      I love the sushi- all of its varieties! These are commonly available at eat-all-you can restaurants in my country. I like my salmon fresh, dipped only in lemon juice and soy sauce. Of course Japanese food is expensive, but the price is right! You have neatly put those pictures to a T!

    • judydianne profile imageAUTHOR

      judydianne 

      8 years ago from Palm Harbor, FL

      Peggy, I agree with you and thank you for stopping by.

    • Peggy W profile image

      Peggy Woods 

      8 years ago from Houston, Texas

      These recipes look delicious. Thanks! It is quite easy to make dishes like this and as you pointed out, they are very healthful.

    • judydianne profile imageAUTHOR

      judydianne 

      8 years ago from Palm Harbor, FL

      Awww... you'll have to cook it yourself.

    • judydianne profile imageAUTHOR

      judydianne 

      8 years ago from Palm Harbor, FL

      Awww... you'll have to cook it yourself.

    • habee profile image

      Holle Abee 

      8 years ago from Georgia

      I love Japanese! I miss our Japanese pal and his cooking - he had to return to Asia.

    • judydianne profile imageAUTHOR

      judydianne 

      8 years ago from Palm Harbor, FL

      Thanks Bk. I think the soup fills me up and I always have green tea. It is fun to eat Japanese food!

    • BkCreative profile image

      BkCreative 

      8 years ago from Brooklyn, New York City

      And you are so right - it is so pleasing to the eye. Beauty is such an important part of the cuisine. I love it! When I go into a Japanese restaurant even the decor is lovely. What fun it is to eat! And I am satisfied with so little food. Yay!

      Great hub - thanks so much!

    • judydianne profile imageAUTHOR

      judydianne 

      8 years ago from Palm Harbor, FL

      Hi, Nifty. Yes, this kind of cooking seems so organized, exact and orderly. I've tried to make my own sushi, but it didn't seem neat and tidy enough! LOL.

      Creativeone59, I like sushi but I can't do eel. My favorite is smoked salmon.

      Alekhouse, I can only eat squid if it is battered and deep fried, so I don't eat it very often. Don't like the thought of eating tentacles. The pork soup recipe is really good. I hope you like it!

      Hi, Audrey. When I tried to make sushi, I made the California roll, also. I had so much rice left over, I thought I made a mistake, but it was very good. I used a mat to roll it. I didn't want to attempt to do it like the man in the video did.

      Thanks everyone, for your comments!

    • akirchner profile image

      Audrey Kirchner 

      8 years ago from Washington

      Looks delicious! I learned to make sushi a few years ago although I thought I'd never like it much less fix it for other people. It turned out to be very good - except I only do vegetable like California roll or cooked...no raw things. Love the rest of Japanese cuisine, too. Excellent hub, Judy!

    • alekhouse profile image

      Nancy Hinchliff 

      8 years ago from Essex Junction, Vermont

      Salmon Teriyaki is one of my favorite foods but, in general, I love all oriental dishes except Sushi and Squid. I really like the pork soup recipe...copied it and will try it soon. Thanks, jd, great hub

    • creativeone59 profile image

      benny Faye Douglass 

      8 years ago from Gold Canyon, Arizona

      Thanks judydianne, for all the japenese recipes, but I don't do sushi, but thanks for sharing. Godspeed. creativeone59

    • nifty@50 profile image

      nifty@50 

      8 years ago

      One thing about Japanese cooking is it is so neat and tidy! Great hub!

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)