The Japanese have a phrase: “hara hachi bunme” (ha-ra ha-chi bun-me), which basically means to “stop eating when 80% full.” I think this saying goes a long way with regard to personal nutrition, especially when the society who coined it has one of the lowest rates of heart disease and obesity. As members of the western world, we seem to love our extra helpings at the dinnerl table and our “all you can eat” buffets, but what if we began to take cues from the Japanese? Would we lead happier, healthier lives? Probably! In Japan, meal size is roughly one half of a typical American serving and they tend to eat a lot more of the right things too. Fish, soy (like tofu and edamame), vegetables, and o-cha (tea) are the main components to every meal. These antioxidant and nutrient pack foods are the reason why many Japanese live well over 100!
With these thoughts in mind, I would love to share with you some great recipes that I’ve found and somewhat modified* that focus on heart-healthy fats and protein-packed ingredients! (*Recipes have been enhanced to be GF (gluten-free) and low-carb)
– by Nourishing Wellness Intern: Lauren L. Van Horn
Recipe #1: Japanese Piccata
- 1 large block of firm or extra-firm tofu (drained and pressed)
- 2 t sp. tamari
- 1 shiitake mushroom
- 3 Tbsp. potato starch or GF flour (ex. Arrowhead Mill)
- 1 pinch brown or turbinado sugar
- 1 tsp grated ginger
- 2 Tbsp. low sodium vegetable or chicken stock
- 1/2 medium carrot
- 1 jalapeno (or other mildly spicy pepper)
- 1 to 2 green onions
- 1 egg
- a pinch of salt and pepper
- 1 Tbsp. sesame oil (use olive oil if you don’t have this)
Directions:
– Cut block of tofu in half lengthwise, and slice to make 20 pieces. Cut pepper in half, discard seeds and shred finely.
– Shred carrot and onion finely. Cut stem off the shiitake and slice thinly. Mix the vegetables together.
– Combine soy sauce, sugar and stock. Put tofu on large plate and sprinkle this mixture over them. Leave for a few minutes, turning once.
– Drain off any excess moisture from the tofu pieces and dip in potato starch. Beat the egg with a bit of salt and pepper. Add the shredded vegetables.
– Heat sesame oil in a large frying pan over medium heat. Dip tofu pieces in egg, then put into the hot pan.
– Make sure each piece has some of the vegetables on it. Fry on both sides until golden-yellow and crispy. Drain on paper towels. Eat hot or cold. (4oz. of tofu= 13g of protein, 3g carbohydrates, 6g fat)
Recipe 2: Pickled Sweet-and-sour Tomatoes 
- 7 cherry or grape tomatoes
- 2 2/3 Tbsp. vinegar
- 1 Tbsp sugar/sugar alternative
- 5 ½ Tbsp. water
- Pinch of sea salt and pepper
- 1 ½ Tbsp Olive Oil
Directions: (Makes 1 side dish)
– Remove stems. Boil for 10 seconds. Drain. Carefully peel off skins and put into a jar/Tupperware. Bring vinegar, sugar/sugar alternative, water, and salt and pepper to a low boil in a small saucepan.
– Stir until sugar is dissolved. Let syrup cool and then pour over tomatoes. Let sit for 6-8 hours (make the night before to have it as a great lunch addition). Garnish with the olive oil and a sprig or two of basil if available. Aprrox. 19g Carbs.
– *Tip: to add protein and to make this recipe more of a main dish, add 3oz. grilled chicken cut into strips at the last stage when olive oil is added.
– Great with Persian cucumber slices as well.
Recipe #3: Cold and Refreshing Noodle Bowl
- 1 cup cooked and chilled soba (buckwheat) noodles
- ¼ cup shredded carrots
- ¼ cup shredded cucumber
- 4 cooked medium shrimp
- ¼ cup fresh seaweed
- Sesame seeds to taste
– Cook 1 cup of soba noodles and chill in fridge for later use or rinse with cold water for immediate consumption.
– Top with carrots and cucumbers, and then add cooked shrimp. Top with fresh seaweed strands (dried cut into slices or chips if fresh is not available).
– Sprinkle with white sesame seeds and serve! Easy as that!
– Serving size: Serves 1. This provides Carbs- 25-30g.
– **If you would like a little vinaigrette to dip the noodles in, here is a quick recipe: 3 parts EVOO (extra virgin olive oil) to 1 part rice vinegar and lemon juice to taste. Whisk together with a pinch of salt and pepper.
Resources: www.justbento.com; Makiko Itoh (Piccata Picture and Recipe)
Watanabe, Crystal & Ogawa, Maki. Yum Yum Bento. Philadelphia, PA: Quirk Books, 2010. Print.