How Japan Solved Healthy Eating 1,000 Years Ago

Made In is offering up to 30% off during their Summer Sale. Use my link and get some of the best deals of the year - https://madein.cc/0526-danmartin For more Japanese recipes and nutrition insights join my free newsletter here - https://danmartin.subscribepage.io/ Chapters 0:00 Intro 0:38 Ichi Ju Issai - Japan's 1000 Year Old Meal Structure 1:17 Simmering Fish Part 1 (Nitsuke) 3:10 Made In (sponsor) 4:30 Simmering Fish Part 2 (Nitsuke) 5:15 Miso Soup 7:28 Mixed Grain Rice (Zakkokumai) 8:18- Final Thoughts In this video we explore Ichi ju issai — one soup, one side, rice. A Japanese meal structure over a thousand years old, rooted in Zen Buddhist temple cooking that's been adapted to modern day life. It's excellent because your protein sits at the centre, a warm soup brings vegetables and depth, and the rice gives you a steady, sustained source of energy. Simple, considered, and genuinely one of the best frameworks for building a balanced meal. Here's the recipe from the set I made in the video. Scroll down to the bottom to find some examples for other cuisines. MADAI NITSUKE — Japanese Simmered Sea Bream Fish Madai (Japanese red sea bream) — 1-2 fillets Alternatives: red snapper, mackerel, cod, sea bass Simmering Liquid Sake — 150ml Mirin — 100ml Water — 150ml Fresh ginger — 3-4 slices Sugar — 1-2 tsp (to taste) Soy sauce — 3 tbsp Method 1. Score the skin of the fish. 2. Shimofuri — place fish in a bowl, pour boiling water over, leave 30 seconds until surface turns white. Transfer immediately to ice bath. 3. Sake and mirin into the pan — boil for a few minutes until the alcohol cooks off. 4. Add water, ginger and sugar. Bring to a gentle simmer. 5. Place fish skin side up. Cover with otoshibuta or baking paper circle with a small hole cut in the centre. 6. Simmer gently for 4 minutes. Add soy sauce halfway through. Spoon liquid over the fish. 7. Lid back on for a final 3 minutes. 8. Remove fish and set aside. Reduce sauce for 3-4 minutes until glossy. 9. Return fish to pan for 1 final minute. 10. Plate the fish, spoon sauce over. Garnish with julienned ginger and flowering shiso. Alternative: flat leaf parsley. --- KOMBU AND SHIITAKE DASHI MISO SOUP Dashi Dried kombu — 15-20g Dried shiitake — 8-10g Water — 1.5 litres Soup Shin tamanegi (or any sweet onion) — 1 small Spring cabbage — 2-3 leaves White miso — 2-3 tbsp (to taste) Method 1. Add kombu and shiitake to cold water. Soak for a minimum of 30 minutes — 6-8 hours is ideal. 2. Heat gently over medium low heat, skimming any foam as it warms. 3. Remove kombu and shiitake before the water reaches a boil. Strain through a fine mesh sieve. 4. Add onion and cabbage. Simmer until just tender. 5. Cut the heat. Dissolve miso in a ladle of warm dashi until smooth. Stir back in. The next day — dissolve a little fresh miso in before reheating, add a little water to taste too. --- ZAKKOKUMAI — Mixed Grain Rice Zakkokumai blend — available in most Japanese supermarkets. If you can't find a pre-mixed blend, mix in black rice, quinoa, millet, barley or other whole grains. Approximately 1 part grains to 4 parts white rice. Rice Cooker 1. Wash the white rice under cold water 2-3 times until the water runs mostly clear. Drain well. 2. Add your zakkokumai blend and mix together. 3. Add cold water according to your rice cooker's markings — use the mixed grain or brown rice setting if available, otherwise the standard white rice setting. 4. Soak for at least 30 minutes before cooking if using the standard white rice setting. 5. Cook as normal. Once done, gently fluff with a rice paddle using a cut and fold motion to release excess steam. Stovetop 1. Wash the white rice under cold water 2-3 times until the water runs mostly clear. Drain well. 2. Add your zakkokumai blend and mix together. 3. Add cold water — approximately 1.2 parts water to 1 part rice. Soak for 30 minutes. 4. Cover with a tight fitting lid and bring to a boil over medium heat. Let it bubble for 30 seconds. 5. Reduce to the lowest heat possible and cook for 12 minutes. 6. Remove from heat and leave to steam with the lid on for 15 minutes. Do not lift the lid. 7. Fluff gently with a rice paddle using a cut and fold motion. Batch cook and freeze in portions. Reheat directly from frozen. The same structure works across any cuisine — here are a few ideas to get you started. Version 1 Roasted Chicken Breast — Mashed Root Vegetables — Minestrone Version 2 — Vegan Pan Fried Spiced Tofu — Turmeric Rice — Spinach and Lentil Soup Version 3 Spiced Lamb Kofta — Herbed Bulgur Wheat — Roasted Red Pepper and Tomato Soup