Health-conscious people, do you enjoy Japanese food?
Japanese food is very highly regarded and loved by many people around the world.
One of the reasons why Japanese food is attracting attention is because it is healthy and rich in variety. Sushi, sashimi, miso soup, and grilled fish are especially popular among foreigners.
In this article, we will discuss how to create a nutritious and well-balanced Japanese menu for all health-conscious people.
We hope you will learn about Japanese menu planning and try to adopt the culture of washoku.
The basics of Japanese cuisine:”One soup, three dishes(Ichiju sansai)”
In Japan, the phrase “Ichiju sansai” (one soup, three dishes) is often heard when considering a meal menu. “Ichiju sansai” is the basic menu format of Japanese food, which combines rice, the staple food of the Japanese people, with soup and three side dishes. It is a well-balanced meal that provides the body with the three nutrients it needs for energy, to build up the body, and to tone the body.
Let’s begin by looking at the basics of “Ichiju sansai” and the concept of three side dishes.
Ichiju sansai (one soup and three dishes) refers to a menu that includes one soup and three side dishes. The soup is the miso soup or soup, the main dish is the main meat or fish dish, and the side dishes are the accompaniments. Add rice, the staple food, to this and you have a basic Japanese meal of one soup and three side dishes.
Staple food: Carbohydrates that are a source of energy, basically rice
Soups: dishes with a lot of liquid, such as miso soup and soups
Three side dishes: consists of one main dish and two side dishes, forming a set of three components for the meal.
Side dishes include main and side dishes, each of which should be considered in the menu as follows.
Main dish: A side dish with protein as the main ingredient, such as meat, fish, eggs or soybeans
Side dish: A side dish consisting mainly of vegetables and seaweed to make up for the nutritional deficiencies in the main dish.
*Pickles can be added to the menu, but they should be counted separately as “savory” and not as a single dish (main or side dish).
How to combine the three dishes
Main dishes should contain animal and vegetable proteins, while side dishes should be placed in menus high in vitamins, minerals, and dietary fiber, so that the overall nutritional balance is maintained.
When incorporating animal protein (meat, fish, eggs, etc.) as a main dish, do not forget to include green and yellow vegetables containing vitamins and fiber as side dishes.Seaweed and mushrooms, which are rich in vitamins, minerals, and dietary fiber, are also recommended.
When using vegetable protein from soy products as a main dish, combine it with green and yellow vegetables that provide vitamin C, which is essential for iron absorption, among other vitamins.There is no doubt that vegetable protein is also a good quality protein, but the iron in vegetable foods is not as readily absorbed as in animal foods.In this case, combining animal protein with side dishes and soups will also provide better quality protein intake.
Example 1: Main dish is animal protein
Main dish (1) animal protein：Grilled Fish
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Side dishes (2) vitamins & fiber：Stir-fried Carrots ・Hijiki Seaweed
Example 2: Main dish is vegetable protein
Main dish (1) vegetable protein：Natto (Fermented Soybeans)
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Side dishes (2) vitamin C & animal protein：Nikujaga (Simmered Meat and Potatoes)・Mekabu Seaweed
The role of side dishes also changes depending on the cooking method of the main dish, such as simmered or deep-fried, because of the different calorie and salt content of the main dish. Therefore, it is better to avoid using the same cooking methods, ingredients, and seasonings for the three side dishes as much as possible to achieve a better balance.
Ingredients and seasonings available in Japan and overseas are different, so make use of ingredients that are readily available to you. Let’s find a healthy menu that suits you while incorporating the Japanese “one soup, three dishes” culture!
I hope this blog has been of some help to all of you. Thank you for reading until the end.
Reference：https://cotogoto.jp/
