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The Okinawa diet, famous for its low-calorie, high-carbohydrate content and emphasis on plant-based eating, has been practiced by the Okinawan Islands for centuries. Here are some recipes that embody the spirit of the Okinawa diet:
Lemon-simmered Sweet Potatoes
- Ingredients: 2 small sweet potatoes, 4 Tbsp freshly squeezed lemon juice, 2 Tbsp organic granulated sugar, 1 dried gardenia fruit pod (kuchinashi), optional.
- Instructions: Scrub the sweet potatoes, do not peel, and slice into rounds ½ inch (1 cm) thick. Place in a medium saucepan, add the lemon juice, sugar, and 1 ⅔ cups (13½ fl oz/ 400 ml) water. Break open the kuchinashi (if using) and drop in as well. Bring to a simmer over medium-high heat and cook until the flesh can be easily pierced with a bamboo skewer, 12–15 minutes. Remove the kuchinashi and let the sweet potatoes cool to room temperature in the cooking liquid. Refrigerate for two hours to chill. Serve as a sweetly tart side dish or small bite.
Root Vegetable Peel Fritters
- Ingredients: 4 inches (10 cm) medium burdock (1 ¾ oz/50 g), scrubbed, 2 handfuls non-juicy root vegetable peels (carrot, udo, sweet potato), removed with a vegetable peeler, 5 Tbsp unbleached udon flour or pastry flour, 2 Tbsp shiratamako, Neutral oil, such as canola (rapeseed), peanut, or safflower, for deep-frying, 4 small wedges green yuzu or lemon, for serving, ¼ Tsp flaky sea salt, for serving.
- Instructions: In a small bowl, whisk the udon flour and shiratamako together and sprinkle over the vegetables. Toss to distribute with a pair of cooking chopsticks. Sprinkle in a scant ½ cup (3½ fl oz/100 ml) cold water and toss gently to wet the flour. In a large high-sided sauté pan, heat 1¼ inches (3 cm) oil over medium heat until 340°F (170°C). To check the oil temperature, sprinkle a few pinches of the flour mixture into the oil; they should sink to the bottom of the pan, then immediately float back to the surface, and there will be a few bubbles. With a round serving spoon, scoop out 4 heaping spoonfuls of the ingredients and add them to the oil one at a time, slipping them into the oil at the edge of the pan. Fry for one minute, flip, then one more minute, before flipping and cooking until crispy and golden on both sides, 1½ minutes longer. Drain briefly on a rack set over a pan to catch the drips. Arrange the kakiage on saucers lined with a folded piece of tempura blotting paper. Serve hot with a yuzu or lemon wedge and a small mound of salt.
Sweet Potato Rice
- Ingredients: 1 ⅔ cups (5¼ oz/150 g) cubed (½-inch/1 cm) unpeeled sweet potato, 2 ¼ cups (540 ml/1 lb/450 g) Japanese short-grain rice, ½ teaspoon flaky sea salt, 1 tablespoon black sesame seeds.
- Instructions: Wash, drain, and soak the rice according to the directions for Japanese rice. Stir in the rinsed sweet potato cubes and salt. Cook and rest according to the directions for Japanese rice. After resting, fold in the black sesame seeds, by sprinkling in evenly as you cut the rice with a rice paddle. Serve mounded in small bowls to accompany a couple vegetable side dishes.
These recipes are a simple and delicious way to incorporate the essence of the Okinawa diet into your meals. By including sweet potatoes, vegetables, and a variety of grains and proteins, you can enjoy a balanced and nutritious meal that aligns with the principles of the Okinawa diet while also providing a satisfying and enjoyable dining experience.
