Eating Japanese

One of the factors that sets the Japanese way of eating apart and makes the nation healthier and slimmer is the high component of carbohydrate-based energy. In the Japanese diet, carbohydrates, mainly in the form of rice and noodles, make up nearly a third of the total energy intake. In the west, however, carbohydrates are often portrayed as a villain among weight-watchers and many diets demonise them. What matters is the quality of carbohydrate. Good carbohydrates are those that are still in their natural state and less processed. They are nutritious, high in fibre, give you sustainable energy and leave you feeling satisfied for longer. Fibre-rich foods also help to lower cholesterols and are a great detox. Traditional Japanese meals feature many good carbohydrate foods such as fresh vegetables, rice, soba noodles, and beans. Also we don’t add fat or dairy products to carbohydrates.

Portions are much smaller in Japan. Japanese food is served in small dishes and there is a saying, hara hachibu, which literally means that you should eat until you are about 80 per cent satisfied and no more. Leave the table when you are still wishing to eat more but not when you are completely full. Eating smaller amounts of food is not only beneficial for your health but also keeps the costs of food down.

After a fortnight of festive eating and drinking, I am looking forward to writing my 2009 wish list, accompanied by a bowl of traditional Japanese new year ozoni – miso soup with a sticky rice cake. Miso, made of fermented soybeans, is an essential ingredient in Japanese cuisine. It is rich in vitamin E, calcium and minerals and the high quality protein of soyabeans, converted into digestible amino acid, is known to lower cholesterol, blood pressure and help to prevent arteriosclerosis. Miso also slows down the ageing process, it is anti-cancerous and, best of all, it is an amazing hangover cure. Here are a couple of recipes using miso to start you off. I wish you happy, healthier – and slower – eating for the new year.

Japanese mushroom miso soup

Ingredients
4 dried shiitake mushrooms
1 leek, trimmed and finely sliced diagonally
200g fresh mushrooms such as shimeji, enoki or oyster
2 tbs dried wakame seaweed, softened in water and drained
2 tbs medium coloured miso paste of your choice

Method
● Soak the shiitake mushrooms in boiling water and infuse for 15-20 minutes. For shimeji or enoki mushrooms, discard the bases and separate the mushrooms. Discard the stalks of the softened shiitake mushrooms and slice caps.
● Put the leek slices in the saucepan of mushroom-infused water and bring to the boil over a medium heat. Add the mushrooms and wakame and cook for two minutes.
● Put the miso paste in a small bowl, ladle in the soup liquid to soften and dissolve the paste. Then pour the diluted miso paste back into the saucepan and return to the boil for just 1 second before turning off the heat. Serve immediately with chopsticks.

All from the FT weekend by Kimiko Barber