Japanese people are amongst the most healthy people in the world when evaluating their food. They eat pure food, soya products, plant-based oils, a lot of vegetables and freshly caught fish. This inspired me to organize a Japanese feast for my family.
We started with edamame soya beans.
We continued with two styles of the infamous Poke Bowl.
Ingredients
- 1 tbsp ginger
- 300 g tofu soft
- 100 g adamame soya beans
- 225 g quinoa in pouches
- 4 tbsp sesame seeds
- 1 tbsp ponzu sauce or replace by Poke sauce
- 0,5 tbsp rice vinegar or replace by Poke sauce
- 2 tsp sesame oil or replace by Poke sauce
- 1 tsp sea salt
- 200 g tuna
Instructions
- Boil the quinoa into the double volume of water. For 225g quinoa you need 450ml of water. Boil for 15 minutes.
- Prepare the dressing for the tofu by mixing the ponzu sauce, rice vinegar and sesame oil in one bowl. The easy alternative is that you use Poke sauce.
- Tear the tofu in rough cubes.
- Let the tofu cubes marinate for 10 minutes into the dressing.
- Pour hot water over the edamame soya beans and let it rest for 5 minutes.
- Dry off the edamame soya beans and season with the sea salt.
- Most of the water in which we cooked the quinoa, has evaporated. Pour off the remaining water and let the quinoa rest for a few minutes.
- Rub the sesame seeds around the tuna.
- Heat 1 tbsp of sesame oil.
- Bake the tuna on the two sides keeping the inside red for keeping the great fresh flavours of the tuna. Only do this if you are sure that the tuna you have bought was super fresh and conserved.
- Now we start filling the bowl. We start by adding the quinoa, we add a layer with the sliced carrots and raddish, then we add the marinated tofu and the spring onions. We top with the sesame seeds.
- Kampai!
Nutrition
Calories: 439kcal | Carbohydrates: 44g | Protein: 30g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 5g | Cholesterol: 19mg | Sodium: 693mg | Potassium: 600mg | Fiber: 7g | Sugar: 1g | Vitamin A: 1100IU | Vitamin B1: 0.4mg | Vitamin B2: 0.3mg | Vitamin B3: 6mg | Vitamin B5: 1mg | Vitamin B6: 1mg | Vitamin B12: 5µg | Vitamin C: 0.1mg | Vitamin D: 3µg | Vitamin E: 2mg | Vitamin K: 0.3µg | Calcium: 224mg | Iron: 6mg
We also created a version with cooked shrimps.
Ingredients
- 1 tbsp ginger
- 300 g tofu soft
- 100 g adamame soya beans
- 225 g quinoa in pouches
- 1 tbsp sesame seeds
- 1 tbsp ponzu sauce or replace by Poke sauce
- 0,5 tbsp rice vinegar or replace by Poke sauce
- 1 tsp sesame oil or replace by Poke sauce
- 1 tsp sea salt
- 12 shrimps
Instructions
- Boil the quinoa into the double volume of water. For 225g quinoa you need 450ml of water. Boil for 15 minutes.
- Prepare the dressing for the tofu by mixing the ponzu sauce, rice vinegar and sesame oil in one bowl. The easy alternative is that you use Poke sauce.
- Tear the tofu in rough cubes.
- Let the tofu cubes marinate for 10 minutes into the dressing.
- Pour hot water over the edamame soya beans and let it rest for 5 minutes.
- Dry off the edamame soya beans and season with the sea salt.
- Most of the water in which we cooked the quinoa, has evaporated. Pour off the remaining water and let the quinoa rest for a few minutes.
- Cook the shrimps during 10 minutes.
- Now we start filling the bowl. We start by adding the quinoa, we add a layer with the sliced carrots and raddish, then we add the marinated tofu and the spring onions. We top with the sesame seeds.
- Kampai!
Nutrition
Calories: 349kcal | Carbohydrates: 42g | Protein: 23g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 3g | Cholesterol: 48mg | Sodium: 708mg | Potassium: 526mg | Fiber: 6g | Sugar: 1g | Vitamin A: 8IU | Vitamin B1: 0.2mg | Vitamin B2: 0.2mg | Vitamin B3: 1mg | Vitamin B5: 0.4mg | Vitamin B6: 0.3mg | Vitamin C: 0.1mg | Vitamin E: 1mg | Vitamin K: 0.1µg | Calcium: 180mg | Iron: 5mg
After this healthy starter, we continue with another Tataki recipe. We preferred Tataki over Teriyaki style to keep more taste and healthy nutrients.
Ingredients
- 400 g salmon
- 1 tbsp sesame oil
- 2 tbsp sesame seeds
- 1 tsp pepper
Instructions
- Purchase fresh salmon.
- Rub the sesame seeds and pepper arround the salmon.
- Heat sesame oil until it is very hot.
- Bake the salmon quickly on the sesame oil, just heating the two sides.
- Serve with the grazy sauce.
Nutrition
Calories: 197kcal | Carbohydrates: 1g | Protein: 21g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 4g | Cholesterol: 55mg | Sodium: 45mg | Potassium: 515mg | Fiber: 1g | Sugar: 0.02g | Vitamin A: 43IU | Vitamin B1: 0.3mg | Vitamin B2: 0.4mg | Vitamin B3: 8mg | Vitamin B5: 2mg | Vitamin B6: 1mg | Vitamin B12: 3µg | Vitamin E: 0.1mg | Vitamin K: 1µg | Calcium: 53mg | Iron: 1mg
Ingredients
- 400 g wild rice Or Camargue rice from France
- 1 clove garlic
- 1 tsp salt
- 1 tsp pepper
Instructions
- Heat the rice into boiling water for 10 minutes until it is still crunchy.
- Press the garlic finely.
- Add the garlic, pepper and salt to the rice.
Nutrition
Calories: 359kcal | Carbohydrates: 75g | Protein: 15g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.2g | Sodium: 589mg | Potassium: 437mg | Fiber: 6g | Sugar: 3g | Vitamin A: 22IU | Vitamin B1: 0.1mg | Vitamin B2: 0.3mg | Vitamin B3: 7mg | Vitamin B5: 1mg | Vitamin B6: 0.4mg | Vitamin C: 0.2mg | Vitamin E: 1mg | Vitamin K: 3µg | Calcium: 25mg | Iron: 2mg
Ingredients
- 1 tbsp white wine vinegar or white balsamico
- 12 radishes
- 8 carrots
- 1 tsp sugar
Instructions
- Mix the white wine vinegar with the sugar.
- Slice the carrots and raddishes.
- Add the carrots and raddishes to the dressing.
Nutrition
Calories: 57kcal | Carbohydrates: 13g | Protein: 1g | Fat: 0.3g | Saturated Fat: 0.04g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.02g | Sodium: 89mg | Potassium: 420mg | Fiber: 4g | Sugar: 7g | Vitamin A: 20382IU | Vitamin B1: 0.1mg | Vitamin B2: 0.1mg | Vitamin B3: 1mg | Vitamin B5: 0.4mg | Vitamin B6: 0.2mg | Vitamin C: 9mg | Vitamin E: 1mg | Vitamin K: 16µg | Calcium: 43mg | Iron: 0.4mg
Leave a Reply