Good Morning my Foodie Friends!
It’s Monday January 6 2025 and I thought to kick off 2025, I’m embracing a healthier lifestyle by incorporating key Japanese dietary principles, adapted for us in North America. It’s not about dieting; it’s about making sustainable, healthy choices.
So – Let’s Go !
Key Japanese Dietary Principles (Adapted for North America):
• Emphasis on whole, unprocessed foods: Prioritize fresh, whole ingredients.
• Variety: Include a wide range of food groups and nutrients.
• Mindful portions: Practice hara hachi bu (eating until 80% full).
• Focus on lean protein and healthy fats: Prioritize fish, poultry, eggs, tofu, nuts, and seeds.
• Use of healthy fats: Incorporate sources like avocado, olive oil, and nuts in moderation.
• Limited processed foods, added sugars, and unhealthy fats: Minimize these.
• Mindful eating: Pay attention to hunger and fullness cues.
Two-week Meal Plan
Week 1:
Breakfast
(I’m avoiding carbohydrates, sweets, and berries at breakfast to help regulate my blood sugar. Since these contain natural sugars that can cause rapid increases in blood glucose, I’m waiting until my pre-lunch snack to include them.)
◦ Mon: Green Tea or Black Coffee, Scrambled eggs with spinach, white onions, and a sprinkle of feta cheese. Side of plain Greek yogurt with chia seeds and a drizzle of olive oil.
◦ Tue: Green Tea or Black Coffee, Omelet with onions, red bell peppers, and a side of avocado slices. Side of plain Greek yogurt with chopped walnuts.
◦ Wed: Green Tea or Black Coffee, Hard-boiled eggs with a side of smoked salmon and a small handful of almonds. Side of plain Greek yogurt.
◦ Thu: Green Tea or Black Coffee, Scrambled eggs with diced tomatoes and a sprinkle of nutritional yeast (for B vitamins). Side of plain Greek yogurt with flax seeds.
◦ Fri: Green Tea or Black Coffee, Omelet with zucchini, spinach, and Feta cheese. Side of plain Greek yogurt with a drizzle of tahini.
◦ Sat: Green Tea or Black Coffee, Smoked salmon and avocado slices with a side of plain Greek yogurt.
◦ Sun: Green Tea or Black Coffee, Scrambled eggs with asparagus and a sprinkle of grated Tex Mex cheese. Side of plain Greek yogurt with hemp seeds.
◦ Note : I prefer Green Tea to Black Coffee any day 😂 Unfortunately I like my coffee with cream and sugar, which isn’t healthy for you.
Pre-Lunch Snack
◦ All days: Small berry smoothie (using unsweetened almond milk, a small amount of mixed berries, spinach or kale. Optional: chia seeds or flax seeds for added fiber and omega-3s). Need a boost? Add 1/4 cup of Black Coffee to the smoothie and leave out the spinach.
Lunch
( small portions of carbs allowed)
◦ Mon: Grilled chicken breast slices with cucumber and avocado. Small portion of Japanese Kake soba: Hot soba noodles is a hot broth (kakejiru) made from dashi, soy sauce, and mirin. Often topped with green onions and other ingredients like tempura or vegetables.
◦ Tue: Egg salad (made with Greek yogurt) with chopped cucumber, celery, and red bell pepper on lettuce leaves. A small orange.
◦ Wed: Shrimp and avocado nori rolls . Side of miso soup with tofu and wakame. (Note: Miso Soup can be found on Amazon – look for soybean paste – it’s often more cost-effective.)
◦ Thu: Canned Salmon flaked and mixed with chopped cucumber, red onion, and a light lemon-dill dressing. Small portion of shirataki or ramen noodles. Side of a small mixed green salad with olive oil and lemon dressing.
◦ Fri: Chickpea salad (mashed chickpeas with avocado, celery, red onion, lemon juice, and spices) served on lettuce leaves with cucumber slices. A small peach.
◦ Sat: Smoked salmon with cream cheese (small amount), cucumber, capers, and sprouts on lettuce leaves. A small portion of quinoa.
◦ Sun: Leftover Chicken Stir-fry (from a larger batch made at dinner) served over a bed of mixed greens with a drizzle of sesame oil and rice vinegar. A small kiwi fruit.
Dinner
◦ Mon: Grilled salmon with steamed asparagus or green beans (both available at Costco).
◦ Tue: Baked chicken breast with roasted broccoli. (Buy the frozen bag of chicken breasts from Costco/cook from frozen state for 40 minutes at 400 degrees F). Add a touch of teriyaki sauce to the chicken (see recipe here )
◦ Wed: Pan-seared lean pork lions with spinach salad
◦ Thu: Yakitori (焼き鳥) While “chicken teriyaki on skewers” accurately describes the dish, “yakitori” is the specific Japanese term for grilled skewers of chicken. That being said you can use ground turkey mixed into meatballs on a stick .Serve with sticky rice and avocado .
◦ Fri: Baked salmon Bowl : ◦ ramen noodles or sticky rice served in a broth, topped with Baked Lemon Salmon with thin sliced cucumbers and carrot sticks drizzled with Rice wine vinegar and Olive Oil.
◦ Sat: Chicken stir-fry with mixed vegetables (no sugary sauce).
◦ Sun: Grilled lean thin-sliced steak in Miso Soup topped with bean sprouts or green beans. Garnish with green onions or scallions.
Week 2
(Similar Structure – Variations):
• Breakfast: Vary the vegetables, cheeses, nuts, and seeds. Try different cooking methods for eggs (e.g., poached, fried in olive oil).
• Pre-Lunch Snack: Vary the berries and greens in your smoothie. Add other healthy additions like ginger or protein powder (if desired).
Week Two Lunch
◦ Mon: Shrimp salad (made with Greek yogurt, avocado, and chopped celery) with cucumber and a small portion of soba noodles with a light sesame dressing. A small orange.
◦ Tue: Egg salad with chopped avocado, tomato, and spinach on a bed of lettuce leaves. A small grapefruit (half). A few slices of bell pepper.
◦ Wed: Avocado and “cucumber nori rolls “ **with a side of clear vegetable broth with tofu and chopped green onions. A small tangerine.
◦ Thu: Leftover cooked chicken flaked and mixed with chopped cucumber, red onion, and a light lemon-dill dressing. A small portion of shirataki noodles. A small apple, sliced.
◦ Fri: Edamame, avocado, and hard-boiled egg salad with chopped bell peppers and a light vinaigrette. A small portion of sticky rice. A small pear
◦ Sat: Smoked salmon and avocado slices with cucumber, onions, capers, and sprouts on lettuce leaves. A small fruit of your choice.
◦ Sun: Leftover Steak in Miso Soup (from dinner) with added bok choy and a sprinkle of sesame seeds. A kiwi fruit.
Week Two Dinner
• Vary cooking methods and seasonings. Try different lean meats (e.g., turkey breast, lean ground beef). Include a wider variety of vegetables. Will update – come back often as I updated Dinner Plan for Week Two.
Important Notes:
- Portion control: Remember “hara hachi bu” and aim to eat until you’re about 80% full.
- Variety: This meal plan offers a variety of flavors and nutrients. Feel free to substitute ingredients based on your preferences and availability.
- Seasonality: Choose seasonal fruits and vegetables whenever possible.
- Cooking methods: Prioritize steaming, grilling, and simmering over deep-frying.
- Condiments: Use soy sauce, miso, and other Japanese condiments in moderation due to their sodium content.
- Hydration: Drink plenty of water and green tea throughout the day.
This meal plan is a starting point. It’s important to listen to your body and adjust it as needed. If you have any specific dietary needs or restrictions, consult with a registered dietitian or nutritionist. Enjoy exploring the delicious and healthy world of Japanese cuisine!
** CUCUMBER NORI ROLLS **
Cucumber nori rolls, also known as kappamaki (河童巻), are a simple and refreshing type of sushi roll. They’re a great option for vegetarians and those new to making sushi at home. Here’s a breakdown of how to make them:
Ingredients:
• Nori seaweed sheets: These are dried seaweed sheets used for making sushi rolls. You can find them in Asian grocery stores or some supermarkets in the international food aisle.
• Cooked sushi rice: This is short-grain Japanese rice seasoned with rice vinegar, sugar, and salt. It’s important to use sushi rice, as it has a stickier texture than other types of rice, which helps the rolls hold together.
• Cucumber: You’ll want a fresh cucumber. English cucumbers are a good choice because they have fewer seeds.
• Optional additions:
◦ Sesame seeds (for garnish)
◦ Wasabi (for dipping)
◦ Soy sauce (for dipping)
Equipment:
• Bamboo rolling mat (makisu): This is a flexible mat made of bamboo that helps you roll the sushi tightly and evenly. While not strictly necessary, it makes the process much easier.
• Sharp knife: A sharp knife is essential for cutting the rolls cleanly.
Instructions:
1. Prepare the sushi rice: If you haven’t already, cook the sushi rice according to package directions and season it with rice vinegar, sugar, and salt. Let it cool slightly.
2. Prepare the cucumber: Wash the cucumber and cut it into thin, long strips. You can peel the cucumber if you prefer, but it’s not necessary.
3. Set up your work station: Place the bamboo mat on a clean surface. Have a small bowl of water nearby to keep your hands moist, which will prevent the rice from sticking to them.
4. Place the nori sheet: Place one sheet of nori on the bamboo mat, shiny side down.
5. Spread the rice: With slightly damp hands, take a handful of sushi rice and spread it evenly over the nori sheet, leaving about a 1-inch (2.5 cm) gap at the top edge.
6. Add the cucumber: Place the cucumber strips horizontally across the center of the rice.
7. Roll the sushi:
◦ Lift the edge of the bamboo mat closest to you and begin to roll it over the filling, pressing gently to create a tight roll.
◦ Continue rolling until the nori meets the other edge.
◦ Gently squeeze the roll with the mat to shape it into a cylinder.
8. Cut the roll:
◦ Use a sharp knife to cut the roll in half. Then, cut each half into smaller pieces (usually 6-8 pieces per roll).
◦ Wipe the knife clean with a damp cloth between each cut to prevent the rice from sticking.
9. Serve: Arrange the cucumber nori rolls on a plate and serve with soy sauce and wasabi, if desired. You can also sprinkle them with sesame seeds for a nice presentation.
Tips for Success:
• Use fresh ingredients: Fresh ingredients will result in the best flavor and texture.
• Don’t overfill the rolls: Overfilling will make them difficult to roll and they may fall apart.
• Keep your hands damp: This will prevent the rice from sticking to your hands.
• Use a sharp knife: A sharp knife is essential for clean cuts.
• Roll tightly: Rolling the sushi tightly will help it hold its shape.
Enjoy your homemade cucumber nori rolls! They’re a light, healthy, and delicious snack or light meal.
Hope you enjoy the Japanese Heathy eating practices with a North American twist.
Cheers !
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