I am going all practical in this article, to help you kick start your Japanese foodie habit.
If you try to include just one Japanese-style meal into your day, you will reap the rewards. We’ve written about the benefits before, such as the highs, higher nutrients count, higher vitamin count, higher antioxidant count, soaking up all those cancer-causing free radicals. You then get the lows, such as lower fats, lower cholesterol, lower levels of fatty acids. It’s all in balance and may add up to you living longer and healthier, as the Japanese do.
It can also help you lose weight. The Japanese restaurateur, writer and all round great advert for Japanese health, Makiko Sano, knows a thing or two about the Japanese cuisine. Ms Sano grew up in Japan surrounded by her family and extended family. Literally. Living in separate houses on an extended plot of land in Japan. There would be twenty to thirty family members at each meal. Each household would take it in turn to prepare the meals. It is pretty clear that food was central to her family and her upbringing.
Ms Sano ran her own Japanese food catering service, before opening the sushi bar in Selfridgesof London, one of the world’s most exclusive department stores. Whilst there, she sourced all the ingredients and made sushi to the highest standards. Ms Sano also began giving sushi classes and has taught thousands to make sushi over the years. Whilst at Selfridges, she also delivered sushi to the royal residents of Buckingham Palace. Quite an accolade.
Ms Sano left Selfridges to set up her own restaurant, Suzu in London. The restaurant’s name means long and healthy life. Ms Sano has written several books on Japanese cuisine; how to make it and to help you incorporate it into your daily life. Ms Sano also found the time to have four children. W O W.
Let’s get some tips.
In her book, Sushi Slim (available in the States on Amazon) Ms Sano takes us through the basics of Japanese ingredients, dishes and approach to diet with the aim of helping us lose weight.
We are all learning that Japan is one of the healthiest nations on earth. And on reading the book, this comes across, not only because of the ingredients that the Japanese choose to eat, but in the diet and the lifestyle they choose. It’s a choice thing. In Japan, there are restaurants which sell lunches limited to 500 calories. Japanese women choose to cook and prepare their food to support a balanced diet. One where the calories are known and thought about. Ms Sano refers to this as the Japanese culture of slimness.
One insight, that Ms Sano provides, describes Japanese women as “openly scrutinis[ing] each other’s figures and [that they] won’t hesitate to mention if someone has added a few pounds”. It reminds me of one of my aunts (not my most favorite one, can you guess?) who always tells me that I look healthy whenever we meet, and then adds that I must have been eating out a lot. Ouch.
Anyway, the book covers lots of great ideas and recommendations. I’m going to outline some here, but the book is worth a further read to discover the details.
Seven reasons why the Japanese approach to food can help you lose weight:
1. Eat smaller portions but have three or four dishes instead of one plate of food.
2. Less diary and meat – most Japanese eat fish three times a week, after all Japan is made up of more than 6,000 islands.
3. Bigger breakfasts and light suppers. Move your main meal earlier, then you have a chance of burning off the energy during the day.
4. Green tea – practically zero calories, as opposed to a Starbucks latte which can total a third of our recommended daily calories in one hit.
5. Small candies or treats, have a daily treat but make it small.
6. Vinegars and pickles, improves digestion and offers great flavor. Easy to keep in the cupboards too.
7. Eating with chopsticks – slows down the eating process and helps mindfulness when it comes to our food.
These reasons are a simplified summary of the main differences between how the Japanese eat and how we eat in the West. Ms Sano offer’s insights into how Japanese women think about their weight and some great advice and recipes for incorporating Japanese meals into our weekly menus. The rest of the book is an enjoyable and informative read and one that I highly recommend.
To end, I thought I would share my “go to” rice recipe, which I am pleased to say is pretty close to Ms Sano’s. It is my favorite method of cooking rice. If you go hunting on the internet, there are literally thousands more. But this was taught to me by my friend from Tokyo years ago. I’ve tried others and I like some of them, but I’ve now used this for 10 years and always go back to it. I don’t think I’ll change it now.
I use it for all my Japanese rice, sushi rolls and side dishes. It’s simple, and works every time. The only caveat I’m going to throw in, is that my friend in Colorado, reports that she has to use a little more water. It’s the altitude and humidity in Colorado Springs that does it. The higher and drier you are, the more water you should use; not a lot, just add a couple of tablespoons until you are happy.
The end goal is fluffy, sticky rice. Not rice that has gone into a mush or a hard cake. So here it is, my foolproof rice for all Japanese meals.
· 2.5 cups of dry uncooked sushi (or Cal Rose) rice
· 2.75 cups of cold water
· 0.25 cup of rice vinegar, if you can get sushi rice vinegar so much the better. I’ve used white wine vinegar, in a pinch, but it is not the best
· Large pan with a lid
· Large plate (to cool rice)
Wash the rice in cold running water for a couple of minutes, this removes the starch. Then leave it to drain dry; this should be about half an hour or an hour if you can manage it. Whilst the rice dries you can go and prepare everything else.
Add the water to the large pan on the stove and add the rice to the cold water. Turn on the heat, medium is fine and put a lid on. Don’t take the lids off again during cooking. Let the water get to a boil, about ten minutes. If you have a glass lid, you’ll start to see the bubbles pop on the lid. If it is a solid lid, then listen for the boiling water. Don’t take the lid off. You’ll soon recognize the right sound after a couple of times. Turn off the heat and leave in pan with the lid onfor a further 15 minutes.
Then empty rice onto a large plate to cool, add all the vinegar and move the rice gently with a fork, so that each is covered in vinegar. Let it cool. On a windowsill is ideal.
Once cool, you can then use it in your sushi rolls, or form into domes and add your other ingredients. After this stage, I often freeze it into bags or Saran wrap. If you are going to add pickles on top, then you can leave out the vinegar, but personally I usually add it anyway. I love the tang.
If I am making sushi rolls, then I tend to use three ingredients together with the rice. My favorite is smoked salmon, cucumber and chives. A close second is prosciutto with cucumber and chives. More often than not, a deconstructed roll. That is, a bit of nori (seaweed), rice, a pickle, and then a small plate of the other ingredients.
If I get home late from work or am in a hurry, then I can take out my frozen rice. Zap it in the microwave, add a bowl of miso soup with some scallions and I have a meal which is full of flavor, filling and tasty. It also feels incredibly healthy. If you are going to microwave it, then you have to eat it straight away or it goes into a mush and isn’t very nice at all.
Enjoy.
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