Blomgren - The Japanese Diet Cookbook: Easy and Mouthwatering Japanese Recipes for Better Health
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The Japanese Diet Cookbook
Easy and Mouthwatering Japanese Recipes for Better Health
BY
April Blomgren
Copyright 2020 April Blomgren
No part of this Book can be reproduced in any form or by any means including print, electronic, scanning or photocopying unless prior permission is granted by the author.
All ideas, suggestions and guidelines mentioned here are written for informative purposes. While the author has taken every possible step to ensure accuracy, all readers are advised to follow information at their own risk. The author cannot be held responsible for personal and/or commercial damages in case of misinterpreting and misunderstanding any part of this Book
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Author Page: https://www.amazon.com/author/april-blomgren
Table of Contents
If youre looking to eat healthier, more environmentally-friendly, and manage good weight, then the Japanese Diet is for you.
It is a trendy diet that is increasing in popularity worldwide, which you should engage.
If you ever enjoyed Japanese take-outs, then you are in for a good splurge as much as you want. The Japanese diet follows the same Japanese cooking style except that it emphasizes on certain types of foods to eat and avoid.
It is an excellent diet to help you promote healthy weight, improve digestion, reduce the risk of chronic diseases, and possibly improve longevity.
It is a major plant-based meal-type merged with seafood consumption. On the diet, you can enjoy foods like fish and seafood, fruits and vegetables, soy foods like miso, tofu, natto, tamari, soy sauce, etc., seaweed, rice and noodles, tempura, and beverages. Some foods to limit or avoid are eggs, dairy milk, red meat and poultry, baked goods, and unhealthy processed fats, sugars, and goodies.
If youve ever felt intimidated by how Japanese food comes together, you can let go of that feeling. It is one of the easiest foods to make while packed with loads of aroma and great tastes.
This cookbook shares thirty Japanese dishes that are excellent for dieting. They are straightforward recipes with some unfamiliar ingredients that you can grab at many food stores near you. They cook quickly and turn out beautifully when presented.
You will drool at some of the images as you go through the book; be warned. When you try these foods, I am sure they will become a staple in your home.
I am pleased to share these recipes with you and hope that you enjoy them to the best.
Welcome to The Japanese Diet Cookbook.
Dashi is a basing stock for many Japanese dishes made from dried seaweed and dried tuna. It is quick and easy to add a good depth of umami flavor to many Japanese meals.
Servings:
Prep Time: 10 mins
Cook Time: 20 mins
Ingredients:
- 1 cup kombu (dried seaweed), washed well
- 2 cups katuobushi (dried and thinly shaved tuna)
Instructions:
1. Add kombu to a pot and fill with 4 cups of water. Gently bring to a boil over low heat and let slowly simmer for 10 to 15 minutes. Turn heat off, remove and discard kombu.
2. Stir in katuobushi, let steep for 5 minutes, and then strain through a fine sieve while gently squeezing katuobushi to release liquid. Discard.
3. Enjoy dashi with other foods and preserve leftovers covered in the refrigerator for up to a week.
This easy side dish is a tastier way to enjoy edamame while keeping yourself healthy. It uses shichimi togarashi, a spicy Japanese seasoning that you can find at many supermarkets.
Servings:
Prep Time: 10 mins
Cook Time: 4 mins
Ingredients:
- 1 lb. frozen whole edamame, thawed
- cup extra virgin olive oil + extra for drizzle
- 1 tsp seasoned nori sheets, crumbled
- 1 tsp shichimi togarashi
- Salt to taste
- cup lemon juice
Instructions:
1. Bring a large 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 until blistered and tender. Transfer to a bowl.
3. Meanwhile, mix nori sheets, shichimi togarashi, and salt in a bowl. In another bowl, combine lemon juice and remaining olive oil. Add both mixtures to edamame and toss well.
4. Serve on a large platter and enjoy!
You will find tuna tataki in many Japanese restaurants; did you know they are super healthy? They contain only 211 calories and yet simple to make.
Servings:
Prep Time: 15 mins + 2 hours chilling
Cook Time: 40 secs
Ingredients:
Tuna tataki:
- 1 (23 lb.) tuna loin
- 1 tsp groundnut oil
- 2 tbsp black and white sesame seeds
- English mustard for brushing
- Baby salad green leaves for serving
Tatami Sauce:
- 1 tsp grated ginger
- 1 spring onion, thinly sliced
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1 tbsp 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 refrigerator for 20 minutes.
Tatami sauce:
3. Meanwhile, combine all ingredients in a bowl.
Serving:
4. Remove and unwrap tuna, use a sharp knife to slice into 1 inch pieces, and arrange on a platter.
5. Scatter salad leaves on top and serve with tatami sauce.
Stir-fries are a big part of Japanese servings and they are super delicious!
Serving:
Prep Time: 10 mins
Cook Time: 20 mins
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