Okinawa Diet Recipes: Blue Zone Diet

If you’re looking to eat healthier, more environmentally friendly, and handle a good weight, then the Okinawa diet recipes are for you.

It is a trendy diet that is increasing in popularity worldwide, which you should also follow.

If you ever loved Japanese take-outs, then you are in for an excellent splurge as much as you want.

This Okinawa diet follows the exact same Okinawans cooking way; other than that; it emphasizes certain kinds of foods to avoid and eat.

It is an exceptional diet to help you promote a healthy weight, improve food digestion, decrease the risk of chronic diseases, and perhaps enhance longevity.

It is a significant plant-based meal-type combined with seafood consumption.

On the Okinawa diet recipes, you can enjoy foods like fish and seafood, vegetables, and fruits, soy foods like miso, tofu, natto, tamari, soy sauce, and seaweed, rice, noodles tempura, drinks, and so on…

Some foods to limit or avoid are-
Eggs, dairy milk, red meat and poultry, baked goods, and.
unhealthy processed fats, sugars, and goodies.

If you’ve ever felt overwhelmed by how Okinawa flat belly diet comes together, you can let go of that sensation.

It is one of the simplest foods to make while packed with lots of aroma and excellent tastes.

This article shares five Okinawa blue zone diets for excellent dieting.

They are straightforward dishes with some unfamiliar ingredients that you can grab at numerous food stores near you.

They cook quickly and turn out beautifully when presented.
I am pleased to share these Okinawa diet recipes with you and hope that you enjoy them to the very best.

Okinawa Diet Recipes

Dashi.

Dashi is abasing stock for numerous Okinawa meals made from dried seaweed and dried tuna. It is quick and easy to include an excellent depth of umami flavor in many Japanese meals.

Servings: 4.
Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients:

• 1 cup kombu (dried seaweed), washed well.
• 2 cups katsuobushi (dried and thinly shaved tuna).

Instructions:

1. Include the kombu in a pot and fill it with 4 cups of water. Gently bring to a boil over low heat and slowly.
   Simmer for 10 to 15 minutes. Turn the heat off, and remove and discard the kombu.
2. Stir in katsuobushi, let steep for 5 minutes, and strain through a great sieve while gently squeezing katsuobushi to release liquid. Discard.
3. Have fun with dashi with other foods and preserve leftovers covered in the refrigerator for as much as a week.

Nutritional Information:

the nutritional information for 1 cup of washed dried kombu seaweed and 2 cups of dried and thinly shaved katsuobushi tuna.

Nutrient	Kombu (1 cup)	Katsuobushi (2 cups)
Calories	Approximately 45 kcal	Approximately 40 kcal
Total Fat	0.1 g	1.3 g
Saturated Fat	0 g	0.4 g
Cholesterol	0 mg	7 mg
Sodium	2,400 mg	80 mg
Total Carbohydrates	10 g	0.6 g
Dietary Fiber	1.6 g	0 g
Sugars	0 g	0 g
Protein	1 g	10 g
Vitamin A	10% DV	–
Vitamin C	0% DV	–
Calcium	15% DV	–
Iron	5% DV	–

Please note that these values are approximate and can vary based on the specific brand and preparation method of the ingredients. Additionally, the nutritional content of katsuobushi may vary depending on the type of tuna used and any added seasonings.

 

Edamame Shichimi

This easy side meal is a tastier way to take pleasure in edamame while keeping yourself healthy. It uses shichimi togarashi, a spicy Okinawan seasoning that you can get at many grocery stores.

Servings: 4.
Preparation Time: 10 mins

Cook Time: 4 mins

Ingredients:

• 1 pound. frozen whole edamame, thawed.
• 1/4 cup extra virgin olive oil + extra for drizzle.
• 1 tsp seasoned nori sheets, crumbled.
• 1 tsp shichimi togarashi.
• Salt to taste.
• 1/4 cup lemon juice.

 

Instructions:

1. Bring a big pot of water to a boil and blanch edamame for 30 seconds to 1 minute. Drain; put edamame in a bowl and toss with olive oil.
2. Heat a grill pan over medium heat and grill edamame on both sides for 2 to 3 minutes or till blistered and tender. Transfer to a bowl.
3. On the other hand, mix nori sheets, shichimi togarashi, and salt in a bowl. In another bowl, combine lemon juice and remaining olive oil. Include both mixes to toss and edamame well.
4. Serve on a big platter and enjoy!

 

Nutritional information

Please note that these values are approximate and can vary based on specific brands and preparation methods:

Nutrient	1 lb Edamame	1/4 cup Olive Oil	1 tsp Nori	1 tsp Shichimi Togarashi	Salt (to taste)	1/4 cup Lemon Juice
Calories	~620 kcal	~477 kcal	~0 kcal	~5 kcal	~0 kcal	~15 kcal
Total Fat	21 g	54 g	0 g	0 g	0 g	0 g
Saturated Fat	3 g	7 g	0 g	0 g	0 g	0 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg	0 mg
Sodium	15 mg	0 mg	~20 mg	~25 mg	Varies	~6 mg
Total Carbohydrates	52 g	0 g	~0 g	~1 g	0 g	~5 g
Dietary Fiber	25 g	0 g	~0 g	~0.5 g	0 g	~0.5 g
Sugars	11 g	0 g	0 g	0 g	0 g	~1.5 g
Protein	53 g	0 g	~0 g	~0.5 g	0 g	~0.5 g
Vitamin A	~20% DV	0% DV	Varies	~0% DV	0% DV	~6% DV
Vitamin C	~60% DV	0% DV	Varies	~0% DV	Varies	~25% DV
Calcium	~35% DV	0% DV	Varies	~1% DV	0% DV	~2% DV
Iron	~50% DV	0% DV	Varies	~1% DV	Varies	~4% DV

Please note that the actual nutritional content can vary based on the specific brand and preparation methods used for each ingredient. The values provided are approximate and based on typical nutritional information.

 

Seared Tuna Tataki with Tatami Sauce

You will discover tuna tataki in lots of Japanese restaurants; did you know they are incredibly healthy? They contain just 211 calories and are yet simple to make.

Servings: 4.
Preparation Time: 15 minutes + 2 hours chilling

Cook Time: 40 secs.
Ingredients:

Tuna tataki:

• 1 (23 lb.) tuna loin.
• 1 tsp groundnut oil.
• 2 tablespoon white and black sesame seeds.
• English mustard for brushing.
• Baby salad green leaves for serving.

Tatami Sauce:

• 1 tsp grated ginger.
• 1 spring onion, thinly sliced.
• 1 tablespoon soy sauce.
• 1 1/2 tsp sesame oil.
• 1 tablespoon lime juice.

Instructions: Tuna tataki:

1. Brush tuna with groundnut oil, season with salt, and coat with some sesame seeds.
2. Brush a skillet with some groundnut oil and sear tuna for 20 seconds per side. Brush with mustard and quickly roll in remaining sesame seeds—wrap tuna with cling film and chill in the refrigerator for 20 minutes.
3. Tatami sauce:  Meanwhile, combine all ingredients in a bowl.
4. Serving: Remove and unwrap tuna, use a sharp knife to slice into 1 1/2 inch pieces, and arrange on a platter.
5. Scatter salad leaves on the top and serves with tatami sauce.

Ginger Salmon and Soba Noodle Stir-Fry

Stir-fries are a huge part of Japanese servings, and they are very delicious!

Serving: 4.
Preparation Time: 10 minutes

Cook Time: 20 minutes

Ingredients:

• 1 tbsp grated ginger.
• 1/4 cup soy sauce.
• 1 tbsp sesame oil.
• 1 1/4 lb. skinless salmon fillets, deboned, cut into bite-size pieces.
• 2 tablespoon sunflower oil.
• 1/2 lot scallions, sliced diagonally.
• 2 lots broccolini, stalks sliced lengthways.
• 1 cup frozen edamame.
• 1/4 cup Chinese rice wine (Shao Hsing)
• 1/2 pound. soba noodles, cooked according to package’s
  instructions and drained.
• 2 tsp sesame seeds.

Instructions:

1. Combine ginger, soy sauce (reserving 1. tbsp), and sesame oil in a bowl and toss in salmon until well coated. Reserve to marinate for 10 minutes.
2. In batches, heat 2 tsp of sunflower oil in a wok and cook salmon for 2 to 3 minutes or until golden brown and flaky. Transfer to a plate and set aside.

3. Heat remaining sunflower oil in a wok and stir-fry scallions, broccolini, and edamame for 2 to 3 minutes or until sweaty. Mix in rice wine, reserved soy sauce, and 1/4 cup of water. Simmer for 3 to 4 minutes or till the liquid reduces by half.
4. Stir in soba noodles, salmon (with resting juices), and toss to warm through. Sprinkle with sesame seeds and fish food. Serve warm.

Miso Mackerel with Chili Brown.
Rice

Grilling mackerel is a tastier way to prepare it than steaming, while the miso marinade makes the meal shine.
Enjoy it with this chili brown rice accompaniment.

Servings: 4.

Prep Time: 10 minutes

Cook Time: 17 mins

Ingredients:

• 4 (1.5 oz each) mackerel fillets, pin-boned.
• Extra-virgin olive oil for brushing and tossing.
• 2 tsp golden caster sugar.
• 4 tbsp white miso.
• 2 tbsp mirin.
• 1/2 cup brown rice.
• 1-inch ginger finger, grated.
• 1 red chili, seeded and minced.
• 2 scallions, carefully sliced.

Instructions:

1. Brush mackerel with olive oil; combine brown sugar, mirin, miso, and season mackerel with the mixture. Set aside to marinate.
2. Cook rice in a cup of salted water for 10 to 12 minutes or until tender and water absorbed. Combine ginger, red chili, scallions, and 1 to 2 tbsp of olive oil in a bowl and mix mixture into the rice, and season rice to taste. Set aside.
3. Heat grill to high heat and cook mackerel on both sides for 5 minutes or until golden brown and flaky.
4. Serve mackerel with rice.