Okinawan nutrition – principles, meal plan, culinary recipes

The Okinawa diet is simple and close to nature, consisting mainly of green, orange-yellow vegetables, fruits, roots, and berries, while limiting meat consumption, as well as dairy and cereals.

Vegetables and fruits also provide high levels of vitamins C and A, flavonoids, luteins, xanthines and minerals such as calcium, iron, potassium and zinc. However, the diet permits meat consumption, but also carotenoids (such as beef, pork from grain-fed animals, etc.) and omega-3 fatty acids in restricted organisms. The use of three meat products or several times the amount of soybean oil in the soybeans diet will have health benefits, such as:

Breakfast: fruit pancakes, green tea.. 2nd breakfast: vegetable and fruit cocktail (spinach, peanut butter, peaches, lemons, apples)... Dinner: tofu fried with vegetables cooked in pairs, sweet potatoes.. Lunch: salad of vegetables (salads, tomatoes, cucumbers, broccoli, etc.. whichever is more) grilled with olive oil.

In a small roundabout, we heat the miso with sake and myrrh, reducing the sauce to free fire. We cook the bean, the cauliflower and the broccoli for a few minutes, to gently soften, but so that the vegetables remain the same color, green. The sauce field, however, 150 g of beans and ready!