The Wonders Of The Okinawa Diet

Japanese chef Atsushi Yonaha on the miracle of the Okinawa diet, the Japanese Blue Zone island he is from.

Did you know that Japan's Okinawa island has the highest number of centenarians (people 99 years or older) compared to other places worldwide? Okinawa is recognized as one of the world's most prominent Blue Zones, where people live longer and healthier lives. This is primarily attributed to the low frequency of obesity and chronic illnesses such as heart disease, diabetes, and cancer among the population. Experts believe that their local diet, the Okinawa diet, plays a significant role in maintaining good health.

Chef Atsushi Yonaha, Japanese Chef at Far & East, the Asian Brasserie at Four Seasons Hotel, Bengaluru, grew up in Okinawa. He told Silver Talkies why the Okinawa diet is considered so healthy by many.

"The Okinawa diet is famous for its association with longevity and overall health. People from my island have traditionally lived long and healthy lives! Our traditional eating pattern focuses on whole, unprocessed foods and emphasizes a plant-based diet. It also includes a lot of fruits, vegetables, legumes, and whole grains, while being low in meat, dairy, and processed foods," Chef Yonaha says.

There are many benefits associated with the diet, he adds. "Firstly, it is rich in antioxidants and phytonutrients from the abundant intake of colourful fruits and vegetables, which can protect against chronic diseases and promote healthy ageing. Secondly, the diet is low in calories and high in fibre, contributing to weight management and reducing the risk of obesity-related conditions. Moreover, including omega-3 fatty acids from fish and soy-based products may positively affect heart health and brain function."

Research has shown that people who follow this kind of diet have lower rates of heart disease, certain types of cancer, and age-related diseases. The emphasis on whole foods and portion control also promotes a balanced approach to eating, leading to increased satiety and better overall nutrition.

We asked Chef Yonaha if Okinawans have always eaten this way.  

"The Okinawa diet has evolved over generations on our island," he mentions, "and naturally offers a wholesome approach to nourishing the body and promoting health. By adopting its principles of plant-based eating, I believe that people can really benefit and live long and healthy lives!" 

Could the Okinawa diet be adapted to Indian cuisine? Quite possibly. Much of our cuisine consists of plant-based foods.

The traditional Okinawa diet comprises very nutritious, primarily plant-based foods — especially sweet potatoes, which provide rich antioxidants and fibre. Chef Yonaha tells us this is what he grew up eating and training in during his formative years.

Fun fact: Incidentally, Chef Yonaha is a trained Fugu licence holder and is one of the acclaimed league of chefs who must undergo two to three years of training in preparing Fugu. This fish can be poisonous if prepared the wrong way. A fugu-preparing certification is a Japanese government-issued license for chefs who have mastered carving the fatally poisonous blowfish in Japan.

Chef Yonaha shared a plant-based recipe with Silver Talkies that could be easily replicated in Indian kitchens. 

Crispy Tofu Steak

This wonderful plant-based recipe is Grilled Tofu with signature chilli garlic ponzu sauce. This protein-packed Japanese Tofu Steak is healthy and quick to make. 

Preparation and cooking time: 20 minutes

Serves: 1 person (Please double portions based on the serving)

Ingredients

Tofu- 160 gm

Grated radish- 70gm

Chilli flakes-5gm

Garlic chopped-8gm

Coriander chopped-7gm

Salt-3gm

Lemon slice-3 slice

Ponzu sauce-15gm

Tempura flour-20 gm

Hajikami-2 nos

Refined oil-200ml

Method

In a bowl, add the chopped garlic, chopped coriander, chilli flakes and salt and pour four tablespoons of hot oil on the mixture to make the chilli garlic sauce and keep aside.

Dry the Tofu with a clean kitchen towel and dust it generously with tempura flour. 

Deep fry the tempura-dusted Tofu for one minute to make it firm and easy to grill.

Place the fried Tofu on the grill/pan to give it grill marks. Apply ponzu sauce while grilling the Tofu. Grilling also helps to remove excess oil.

Place the Tofu on a plate and garnish with grated radish, chilli garlic sauce, and lemon slices. If you can source it, place a piece of hajikami on top and serve hot. You can serve ponzu sauce in a bowl by the side.

Note from Silver Talkies: You can source Tempura, Hajikami (pickled ginger) and Ponzu sauce from stores that stock international foods or on Amazon. Rice flour can be substituted for tempura flour and turn out equally crispy. Likewise, you can substitute Ponzu sauce with soy sauce.

Have you heard of the Okinawa diet? If you try the recipe above, share a picture with us below or on the Silver Talkies app.