okinawa diet · okinawa diet. table of content table of ... broth ( tk Ò ) 2 1/3 - 2 1/2...

沖縄料理Okinawa Diet

Table of Content

Table of Content iiiPreface vContents 1Pork 2

1 Braised Pork Belly 3

2 Stewed pig feet 4

3 Stewed green papaya and pork 5

4 Naberanbushi 6

Chanpurus 8

5 Goya Chanpuru 9

6 Fu Chanpuru 10

7 Tofu Chanpuru 11

8 Soumen Chanpuru 12

Vegetables 14

9 Hirayachi 15

10 Fried fresh mushroom 16

11 Handama with peanut dressing 17

Sweets 19

12 Po-Po 20

13 Sa-ta Andagi 21

List of ingredients with pictures 23

Preface

Cooking is an expression of the culture of a region. Food is essential for living, but more than that through the eyes of cooking onecan learn about the roots of a culture. Traditions, history, faith, people’s livelihoods, etc. are communicated in the form of cooking.

Particularly Okinawan cuisine has unique tastes which can be delighted only in the chain of islands which was formerly called theRyukyu Kingdom. This unique food culture has been cultivated under the influence of Asian countries including Japan, China, andTaiwan. The secrets of the Okinawan cuisine have been transmitted from generation to generation throughout centuries. To spread outthis fascinating Okinawan gastronomic culture we decided to explore these secrets and write this book. Through this book we wish toguide the reader to the intriguing world of Okinawan cuisine with some of the most popular dishes presented in easy recipes.

いただきます

222

1Okinawan people say ’all parts of the

pig other than its voice are edible.’ Notonly meat but ear, facial skin and legsof the pig are also eaten. Even bonesare used for broth of soup. Here, wewould like to introduce some of themost popular Okinawan pork meals.豚肉

Pork

PREP TIME

INGREDIENTS DIRECTIONS COOK TIME

Pork Belly--- 500g

Black Sugar --- 50 g

Soy Sauce --- 30ml

Oil --- 15ml

Awamori (泡盛, Okinawa specialty) --- 30ml

Water --- enough

Vegetabales--- 100g (for decoration)

Rating

NUTRITION REPORT CARD (every 100g)

Recipe: Braised pork belly

Braised pork belly

grams

total fat30

RECIPE TAGS

1. Cut the belly into cubes with size of about 3 cm, asorb the water with

kitchen paper.

2. In a fried pan, heat 15ml salad oil, then put the belly into the pan.

Fry it until the surface become a bit scorched.

3. Add enough water into the the pan, so that all the belly is flood in the

water. Put the sugar, awamori, and soy sauce into it. Cover the lid and

wait for 2 hours with small fire. (Be careful that the water should not

be steamed out before ending).

4. After the pork belly is cooked to soft, use large fire to reduce the

water. The sugar will make the color becomes dark-red. Then you can

move them into a plate and enjoy it!

protein

32

milligrams

potasium185

grams

protein10

milligrams

sodium

20minutes

400

calories

4/5

120minutes

PREP TIME

INGREDIENTS (For 1 person) DIRECTIONS YIELD

Cut Pig feet --- 2 pieces(400g)

Okinawa Okra --- 4 pieces

Soy Sauce --- 5ml

Garlic --- 2 cloves

Awamori (泡盛, Okinawa specialty)

Black sugar --- 2g

Salt --- Appropriate amount (based on personal taste)

RECIPE TAGS

1. In a small pot, boil pig feet with small fire for 20min, then wash them thoroughly with cold water;2. In an earthenware pot, add 2 cups of water, washed pig feet, 2 cloves of garlic, 5ml Awamori and some salt. Heat to boiling with big fire, then simmer for 1.5hours and stir periodically;3. Add soy sauce and some black sugar into the soup, mix by stirring. Simmer for another 30minutes;4. 2 minutes before the end of simmering, wash the okara and quick boil them in boiling water for 1min. Put the boiled okara into the earthenware pot.

fiber, collagen, mineral

410

grams

carbs0.4

milligrams

cholesterol186

milligrams

sodium

NUTRITION REPORT CARD

Recipe: Stewed pig feet

Stewed pig feet

grams

total fat28

120minutes

408calories

2servings

COOK TIME

INGREDIENTS DIRECTIONS YIELD

1 unit or 400 g green papaya (not ripe yellow one)

2 slice pork loin (for pork cutlet)

1 tablespoon salad oil

2 tablespoon awamori (泡盛)

1 cup water

1 tablespoon sugar

2 tablespoon soy sauce (醤油)

2 tablespoon mirin(sweet cooking rice wine; みりん)

Recipe: パパイヤと豚肉の煮もの(Stewed green papaya and pork)

パパイヤと豚肉の煮もの(Stewed green papaya and pork)

1. Peel green papaya and cut peeled papaya and pork loin into bite-sized pieces 2. Heat a pan with sald oil and cook pork 3. Stir-fry pork and green papaya and add water and awamori. when it boils, add sugar and mirin, and put a lid to simmer with low frame for 15 minutes 4. Add soy sauce and put a lid to simmer with low frame for 10 more minitues

One More Information

Green papaya is used as vegetable in Okinawa. It can be also used for salad and pickle with sugar and soy sauce

40minutes

4servings

COOK TIME


2 sticks or 600 g loofahs (Japanese: へちま,

Okinawan: ナーベーラー)

200g pork belly (豚バラ肉)

200g shima-tofu (島豆腐)

1 red bell pepper (赤パプリカ)

1/2 onion (タマネギ)

1 tablespoon oil (サラダ油)

2 tablespoons awamori (泡盛)

1/2 cup (100 ml) broth (だし汁)

2 1/3 - 2 1/2 tablespoons miso (味噌)

1 1/2 tablespoon sugar (砂糖)

1 teaspoon soy sauce (醤油)

Recipe: ナーベーラーンブシー (Na-be-ra-nbushi-)

ナーベーラーンブシー (Na-be-ra-nbushi-)

1. Peel loofahs and cut them by 1 – 1.5 cm thickness.

2. Cut pork belly into small pieces of 3cm thickness.

Also cut onion and red bell pepper into bite-sized

pieces.

3. Break shima-tofu into small pieces by hands and

remove their wetness

4. Heat oil with fry pan and put the pork belly and

sliced loofah. Then sprinkle awamori and broth and

braise for 6 – 8 minutes

5. Put red bell pepper, onion, and shimatofu and

simmer them for 3-4 minutes

One more information…

Loofah has a lot of fibers inside when it becomes

mature enough. Here, please use immature one which

does not have so many fibers, otherwise loofah is hard

to eat!!

4servings

30minures

888

2Champuru is one type of typical

homemade Okinawan meal. The word’champuru’ means mixing together in

Okinawan dialect. In champuru we canenjoy many different vegetables and

Okinawan ingredients which are mixedtogether. Here, we will introduce very

popular champurus.チャン

プルー

Chanpurus

COOK TIME


1 stick (300 g) goya

100 g slice pork belly

1/2 tablespoon seasame oil

little amount of salt and pepper

2 eggs

Recipe: ゴーヤチャンプルー(Goya Chanpurū)

ゴーヤチャンプルー(Goya Chanpurū)

1. Cut goya into half and scoope out the seeds and white

pulp. Cut into 3-4mm thickness pieces. Put the goya

into a bowl and sprinkle with salt and leave to sit for 15

minutes. Then wash with water and dry.

2. Cut th pork belly into 3 cm width slices.

3. In a fry-pan heat the seasame oil and stir-fry the

pork belly until the color of the meat changes and

becmos a little bit crispy. Add goya and sprinkle with

salt and pepper.

4. Add the eggs and stir fry together.


Goya includes a lot of vitamin C. Characteristic

bitterness of goya stimulate stomach to increase

appetite, which is helpful to prevent you from

suffering from summer heat.

３0minutes

4servings

PREP TIME

INGREDIENTS (For 1 person) DIRECTIONS YIELD

Kuruma fu （沖縄の車麩）.

Dashi sauce: 2 table spoons. (だし汁).

Nira （にら）50 g

Bean sprouts (もやし)

Eggs (4)

Salt, pepper and sesame oil

Salt --- Appropriate amount (based on personal taste)

1. Cut into small pieces the fu and soak them in plenty of water for about 10 minutes and the squeeze2. Add the eggs, dashi soup (だし汁) salt and pepper and mix well.3. Chop the vegetables. 4. Heat up the sesame oil in a frying pan and stir fry the nira and sprouts.5. In a separate pan stir fry the fu with sesame oil. and add the vegetables.

410

grams

carbs0.4

milligrams

cholesterol186

milligrams

sodium

NUTRITION REPORT CARD

フチャンプルー (FU CHANPURU)

フチャンプルー (FU CHANPURU)

grams

total fat28

30minutes

408calories

3servings

COOK TIME


400g Shima doufu (島豆腐)

200 g SPAM

1/2 onion

Seasame oil (1 tablespoon)

Awamori (1 tablespoon)

Salt and pepper

Recipe: 豆腐チャンプルー(Tofu Chanpurū)

豆腐チャンプルー(Tofu Chanpurū)

1. Cut Shima doufu into 1 cm thickness.

2. Cut 1 cm thickness SPAM and onion.

3. Heat seasame oil with fry pan and fry tofu from both

sides. Add SPAM and onion and cook well.

4. SPRINKLE THE Awamori, salt and pepper.


Fresh Shima doufu is delivered many times per day to

grocery markets (You can even see a schedule of

delivery in the markets). Unlike normal tofu, Shima

doufu is sold in plastic bags, and they are even still

warm.

20minutes

3servings

COOK TIME


150g soumen

Seasame oil

Carrot (1/2 piece)

Green onion (1/2 piece)

Tuna (70 g)

Half tablespoon of Awamori

Salt and pepper

Dired bonito flakes (かつお節・糸がつお)　(jusr a bit)

Recipe: ソーミンチャンプルー(Soumin Chanpurū)

ソーミンチャンプルー(Soumin Chanpurū)

1. Boil soumen with hot water until it becomes soft. Then

cool down with cold water. Sprinkle with seasame oil.

2. Peel the carrot and green onion and cut into small

pieces.

3. Heat the seasame oil in a fry pan and stir fry the carrot

until it becmoes soft. Then add the tuna and the soumen.

4. Sprinkle with Awamori, salt and pepper. Add the green

onion. 5.

Put the bonito flakes for serving.


In Okinawa, soumen noodles are called soumin .

Soumen can be stored even at room temperature, so

this product is very convenient especially during

typhoon season, when blackouts would happen.

30minutes

3servings

141414

3Okinawa is also famous for shimayasai,Okinawa island vegetables. Thanks to

these vegetables, Okinawa becomesrenown for long life longevity. Here, wewould like to describe several easy cook

meals with unique vegetables.野菜

Vegetables

COOK TIME


Nira (にら) -- 50 g

Flour -- 1 cup

Salt

Salad oil -- 1 tablespoon

Other spices (as you like, for example, soy sauce, chilly oil, etc.)

Recipe: Hirayachi (ひらやーちー)

Hirayachi (ひらやーちー)

1. Cut nira into small pieces.

2. Put flour into a bowl, add some water, salt and

other spices.

3. Mix the flour with water until it becomes mushy.

Then add the nira.

4. Heat oil with fry pan, then slowly let the mushy

materials flow into the pan, trying to make the

“pancake” not too thick.

5. Check if the bottom side is scorched, and turn it

over at the right time (depending on how crispy you

like). When you feel it is well-cooked, take it out of

the pan!One more information…

ひらやーちー (HIRAYACHI) is a popular food in

Okinawa, made by flour and Allium tuberosum (にら,

nira). This is an easy-to-make dish, which perfectly

combines the special fragrant of nira and the tasty

flavor of fried carbohydrates.

In order to make Hirayachi, all you need is a fry pan

and the inredients listed next:

5servings

30minures

PREP TIME

INGREDIENTS DIRECTIONS COOK TIME

Agaricus (white mushroom, button mushroom) -- 1 box

Olive oil --- 10 ml

Black pepper --- 2 g

Rating

NUTRITION REPORT CARD (every 100g)

Recipe: Fried fresh mushroom

Fried fresh mushroom

grams

protein3

RECIPE TAGS

1. Wash the mushrooms, pick off the roots. Asorb the water on surface

with kitchen paper.

2. Put 10 ml olive oil into a frying pan, before heating the oil, put the

mushrooms inside, with their "mouth" to the top. (If you put them into

hot oil, the water in the mushroom will explode).

3. Heat the frying pan with middle fire, with the pot cover on it. Wait

10 minutes so that the water in the mushroom seeked out, and the

mushroom juice is "stored" in the "mouth" of the mushrooms.

4. Carefully move the mushrooms into a plate, keep the juice inside.

Spread black pepper onto them, and it is the time to eat!

vitamin, mineral

1.5

milligrams

Phosphorus86

milligrams

Riboflavin

(B2)0.4

milligrams

Pantothenic

acid (B5)

5minutes

28calories

3/5

10minutes

COOK TIME


Handama (ハンダムー水前寺菜) 200 g

Peanut butter - 2 tablespoon

Shiro miso 白みそ　1 table spoon

Soy sauce - 1 table spoon

Salt

Vinegar- 3 table spoons

Recipe: Handama with peanut dressing (ハンダムのピーナツ酢みそあえ)

Handama with peanut dressing (ハンダムのピーナツ酢みそあえ)

1. Cut the leaves of the handama.

2.Put salt in a bowl plenty of hot water and boil and add the handama. Boil by 3

minutes and the cool down. Dry well.

3. Mix the peanut butter with shiromiso and vinegar. Once it is well mixed,

incorporate the handama.

One more information…

Also called Suizenji (水前寺) , the Handama, or

Okinawan Spinach is a rare vegetable whose purple

color is behind the leaves. It is characterized by having

slime like Vine murazakiand Moroheiya. It is rich in

vitmins and iron.

２servings

10minures

181818

4Although you may enjoy a lot of

Okinawan sweets here, how about ifyou make them by yourself? Actually

you can easily make these sweets. Herewe would like to introduce the recipes

for popular Okinawan sweets.スイー

ツ

Sweets

COOK TIME


150g cake four(薄力粉)

1 1/2 cup water

little amout salt

sald oil

Recipe: ポーポー(Po-po-)

ポーポー(Po-po-)

1. Mix cake flour, water and salt with a whisk 2. Strain the dough to obrain smooth texture to the tongue 3. Heat frying pan with low frame and spread salad oil on the surface. Then pour a ladleful of the dough 4. Heat the dough with low frame and the surface of the dough becomes dry, turn it around to bake the other side for about 30 sec. Do step 3 and 4 for the rest of the dough 5. Take baked stuff and roll it. add ice cream inside if you like


Mixed power for chinbin, one type of po-po- containing brown sugar, is also available from Okinawa Flour Milling (沖縄製粉) for easy cooking

20minutes

8rolls

COOK TIME


300g cake flour (薄力粉)

1 teaspoon baking powder (ベーキングパウダー)

→ Mix above two powders in advance

3 eggs

120g sugar

1/4 teaspoon salt

1 tablespoon salad oil

Recipe: サーターアンダギー(Sa-ta-andagi-)

サーターアンダギー(Sa-ta-andagi-)

1. Mix eggs and suger with an eggbeater 2. Add salt and salad oil to whisked egg and further stir them 3. Add 1/3 amount of cake flour and baking powder to egg and stir until the dough becomes viscous 4. Add the rest of poweders and stir the dough 5. Devide the dough into 12-16 units and make them round shape 6. Heat oil for frying to 160 degree and fry the half of the dough for 5 min. In order to make the outside of sa-ta-andagi- crispy, increase the oil temperature at last. Do it again for the rest of the dough


Instead of normal flour and baking powder, mixed power for sa-ta-andagi- is also available from Okinawa Flour Milling (沖縄製粉) for easy cooking

20minutes

12-16servings

222222

5

食材リスト

List of ingredients

with pictures

242424

[JP] 泡盛[EN] Awamori

[JP] だし[EN] Dashi (Japanese soup made from fish and kelp)

[JP] 車ふ[EN] Fu

252525

[JP] ゴーヤ[EN] Goya

[JP] 野菜パパイヤ[EN] Green papaya

[JP] ヘチマ[EN] Loofah

262626

[JP] 糸かつお[EN] Dried bonito flakes

[JP] 黒糖[EN] Black sugar

[JP] みりん[EN] Sweet cooking rice wine

272727

[JP] もやし[EN] Moyashi(Bean sprouts)

[JP] にら[EN] Nira (chinese chive)

[JP] オクラ[EN] Okra (Bean sprouts)

282828

[JP] ごま油[EN] Sesame oil

[JP] 島豆腐[EN] Okinawan Tofu

[JP] そうめん[EN] Somen noodles

okinawa diet · okinawa diet. table of content table of ... broth ( tk Ò ) 2 1/3 - 2 1/2...

Documents