"I really want to pass on the enjoyment and benefits of Japanese superfoods to as many as people possible because I feel strongly that this important information that can help everybody. It is now time to learn from ancient wisdom and incorporate real Japanese superfoods to your daily meals!" - Yoshiko Takeuchi
Japanese food has long been revered as a source unparalleled health and vitality. The source of such superfoods as matcha tea, miso and edamame, Japanese cuisine offers up a vegetable based traditional cuisine that is world-renowned for being both tasty and wholesome.
Author, Yoshiko Takeuchi takes you through an ancient Japanese food path leading to a life filled with health benefits. Focusing on the ancient wisdom of Japanese Superfoods and individually covering their benefits, fusion cuisine and simple ways to prepare these different forms of superfoods.
Including recipes based on ancient Japanese superfoods in traditional style, as well as ideas on how to create your own favourite dishes incorporating Japanese superfoods such as Amazake, Azuki, Daikon, Green Tea and Seaweed, helping you create better versions of your favorite dishes like risotto, pasta and cakes. Embrace the power of Japanese superfoods today, and feel the benefits for years to come.
Yoshiko Takeuchi was born and raised in Japan. She began seriously studying the subtle art of cooking while she was a university student in Western Japan. With many years of experiences within eclectic range of restaurants including Japanese, Italian, Indian, Modern Australian, African and Greek, she has mastered the techniques of healthy eating. She loves beautiful food and doesn't believe you have to compromise either health or taste. She has appeared on The Biggest Loser cooking her food for the contestants, runs a cooking school and also met the world famous chef Tetsuya Wakuda.
Author: Yoshiko Takeuchi
Serves 1 to 2
Super charge yourself with this smoothie bowl filled with superfoods that give you energy, nutrition and beauty!
2 tsp white chia seeds
1 medium banana (120 g / 4 oz)
250 ml (8 fl oz) soy milk
1 tbsp amazake
Small handful (10 g / 1 oz) baby spinach
1 heaped tsp green tea matcha powder
1 tsp minced or grated ginger
Use your favorite fruits, for this recipe. I used banana, strawberries, blueberries and desiccated coconut.
Soak the chia seeds for a minimum of 10 minutes.
Combine all ingredients in a blender.
Blend until smooth.
Pour into a bowl and serve with your favorite fresh fruits or dried fruits and nuts.
This is absolutely no fuss, no mess, no chopping. You can even make your own instant healthy kit to take to the office. All you need to do is add hot water.
300 ml (10.5 fl oz) hot water
½ tbsp miso
¼ tsp dashi powder
Pinch of dried, cut wakame
Put the miso, dashi and wakame in your mug, pour on the boiling water and stir.
Image: Instant kit method – place squares of cling film on your bench then place the miso, then wakame, then dashi onto each square and twist to close. Then refridgerate or freeze (if you also add chopped shal- lots). Take one whenever you need.
Recently this rice sandwich has become really popular in Japan since we don't need to get our hands dirty to make it, and you can fill them with a variety of stuffings, unlike rice balls which is Japan's most popular lunch item. Its shape is like a sandwich and taste almost like sushi but without the hassle of rolling and the sweet vinegar flavoring of the rice. You can simply fill them with your favorite foods.
1 nori sheet
140 g (5 oz) cooked rice
2 tbsp or 30 g (1 oz) copycat tuna (see recipe on page 178)
10 g (0.5 oz) shre
1 lettuce leaf 2 tsp vegan mayonnaise or regular mayonnaise
Start by placing a square of cling film bigger than the size of the nori sheet on your bench. Then place the nori sheet on the cling film and sprinkle over a pinch of salt.
Spoon 70 g (2.5 oz) of warm cooked rice into the center of the nori and spread it out lightly to make an even layer in a squarish shape. Remember to leave some space around the edge of the nori, especially along the corners.
On top of the rice spread the tuna evenly.
Cover the tuna with carrot, apply a squeeze of mayonnaise then place the lettuce leaf on top.
Spoon the remaining rice on top of the lettuce but in the centre of the whole filling.
Start from one corner and fold the nori sheet into the centre using the cling film to assist. Fold the opposite corner in, then the remaining two corners to completely seal the filling, then wrap tightly with the cling film. The shape should now resemble a sandwich. Press firmly.
Turnover and cut in half to reveal the arrangement of your rice sandwich.
Left over stir-fry
Grilled firm tofu, avocado and baby spinach
Sautéed mushroom and sautéed kale
Teriyaki tofu, lettuce and vegan mayonnaise
Grilled zucchini (courgette), grilled eggplant (aubergine), avocado and pesto