息 吹 <strong>IBUKI</strong>_FEATURE ARTICLE_Eating Healthy Japanese StyleSobaoodles made of buckwheat flour, known as soba in Japan, are servedN hot and cold. Zarusoba, the cold noodles, are served in the summerwith a dipping sauce. In colder months, soba comes in soups. Likepasta, it can be found in dried form in the supermarket, but freshly made sobais a whole other realm of delicious.Soba can be a good diet food. It has nearly twice the amount of protein ofa similar serving of white rice and is full of vitamins B1 and B2. It also promotesregularity. Soba contains choline, which is a nutrient found in the Bvitamins that is helpful in adjusting metabolism and lowering blood pressureand cholesterol. A quick search of “choline” on the Internet will reveal all sortsof dietary supplements. If you’re trying to stay on a low-calorie, balanced diet,then soba should have a place on your table.SobaSoba with smashed tofuIngredients (1 serving)1 package soba noodles1/4 block tofu1/2 bunch spinach3 tablespoons noodle broth (tsuyu)1 teaspoon wasabiDirectionsCheck out more recipes onlinewww.ibukimagazine.com /recipes1. In a large pot, bring 4-6 quarts of water to a boil. Cooksoba noodles 4-6 minutes or as instructed on package.2. Cook spinach in salted boiling water for 1 minute andthen cool down in cold water. Drain well.3. Mash tofu well with mixer. Add 2 tablespoons noodlebase with wasabi, then mix again.4. Mix cooked soba, spinach, 2 tablespoons noodle baseand 4 tablespoons water. Serve on a plate topped withmashed tofu.12 息 吹 ibuki • SEPTEMBER / OC TOBER 2010
Shiratakihirataki noodles are often referred to as “miracle noodles” for theirS amazing health and dietary benefits. They are thin, gelatinous,translucent noodles made from konnyaku, sometimes called devil’stongue or konjac and known as the “no-calorie food” in Japan (konnyakudoes have some calories, but very few). The shirataki noodles have little tasteand are made up mostly of a water-soluble dietary fiber called glucomannan,which is difficult for people to digest. It cleans out your intestines as it passesthrough. Plus, the noodles have no fat.Shirataki noodles are a staple of Japanese hotpot, or nabe, dishes such as sukiyaki.But they can also be served cold in salads. Uwajimaya supermarket hasseveral types of shirataki noodles for sale. Other supermarkets with extensiveAsian offerings also carry them. Lately, American supermarkets have startedstocking tofu-based shirataki noodles. While these can be delicious too, theyhave a shorter shelf life and contain a few more carbs.ShiratakiSukiyakiIngredients (4-6 servings)Directions1 lb boneless beef sliced 1/8 inch thick (sirloin, top round)2 tablespoons sake (for marinade)8 dried shiitake mushrooms, rehydrated (or ½ pound fresh)2 tablespoons vegetable oil or beef suet1 package (7 oz.) shirataki noodles4 naganegi leeks, white part cut diagonally into 1½ inch pieces1 large onion, cut in half lengthwise, then cut in ½ inch slices1 carrot, cut into matchsticks1 tofu, cut into 1 inch squares1 bunch green onions, cut diagonally in 1½ inch pieces1 cup bamboo shoots, sliced8 large Napa cabbage leaves, cut lengthwise into halvesthen crosswise into 1 ½ inch pieces or 1 bunch mizuna orshungiku cut in 2 inch long pieces.Sukiyaki Sauce:½ cup sake or white wine½ cup soy sauce¼ cup mirin (sweet cooking sake) or sherry¾ cup dashi, or water from soaking the shiitake1. Cut meat into 3 inch strips. Marinade beef in 2 tbsp sake for 15 min. Parboil shirataki noodles in boiling water for 2 min. Drain.2. If using dried shiitake, place in warm water for 20 minutes to rehydrate (fresh shiitake just need a quick rinse). Cut off stems and cut x's (across mark) into the mushroom caps to release flavor. If you've chosen to use the shiitake water to make the sukiyaki sauce, set it aside forlater.3. Arrange all ingredients except sukiyaki sauce attractively on a large platter, keeping each item separate.4. For sukiyaki sauce, combine soy sauce, sugar, mirin and dashi (or shiitake water) and stir until sugar dissolves. Pour into small pitcher.5. Cut all vegetables as directed and arrange decoratively on large platter. Set an electric pan in center of table. All further cooking is doneat the table as you eat.6. Heat vegetable oil in electric pan. Saute beef slices. Spread each piece flat in the pan and flip after 30 seconds. Remove from pan and setaside.7. Pour about half the sukiyaki sauce into pan. When sauce begins to boil, add vegetables and noodles in organized piles in the skillet.Simmer 3-5 minutes or until vegetables have softened.8. Dip cooked sukiyaki into a bowl of raw, beaten eggs. As liquid begins to boil away and vegetables get depleted, add remainder ofsukiyaki sauce and vegetables and let your guests help themselves to more.www.ibukimagazine.com 13
Change language