沖縄料理 Okinawa Diet
Table of Content Table of Content iii Preface v Contents 1 Pork 2 1 Braised Pork Belly 3 2 Stewed pig feet 4 3 Stewed green papaya and pork 5 4 Naberanbushi 6 Chanpurus 8 5 Goya Chanpuru 9 6 Fu Chanpuru 10 7 Tofu Chanpuru 11 8 Soumen Chanpuru 12 Vegetables 14
9 Hirayachi 15 10 Fried fresh mushroom 16 11 Handama with peanut dressing 17 Sweets 19 12 Po-Po 20 13 Sa-ta Andagi 21 List of ingredients with pictures 23
Preface Cooking is an expression of the culture of a region. Food is essential for living, but more than that through the eyes of cooking one can learn about the roots of a culture. Traditions, history, faith, people s livelihoods, etc. are communicated in the form of cooking. Particularly Okinawan cuisine has unique tastes which can be delighted only in the chain of islands which was formerly called the Ryukyu Kingdom. This unique food culture has been cultivated under the influence of Asian countries including Japan, China, and Taiwan. The secrets of the Okinawan cuisine have been transmitted from generation to generation throughout centuries. To spread out this fascinating Okinawan gastronomic culture we decided to explore these secrets and write this book. Through this book we wish to guide the reader to the intriguing world of Okinawan cuisine with some of the most popular dishes presented in easy recipes. いただきます
2 1 豚肉 Pork Okinawan people say all parts of the pig other than its voice are edible. Not only meat but ear, facial skin and legs of the pig are also eaten. Even bones are used for broth of soup. Here, we would like to introduce some of the most popular Okinawan pork meals.
Recipe: Braised pork belly PREP TIME Braised pork belly 20 minutes INGREDIENTS DIRECTIONS COOK TIME Pork Belly--- 500g Black Sugar --- 50 g Soy Sauce --- 30ml Oil --- 15ml Awamori ( 泡盛, Okinawa specialty) --- 30ml Water --- enough Vegetabales--- 100g (for decoration) 1. Cut the belly into cubes with size of about 3 cm, asorb the water with kitchen paper. 2. In a fried pan, heat 15ml salad oil, then put the belly into the pan. Fry it until the surface become a bit scorched. 3. Add enough water into the the pan, so that all the belly is flood in the water. Put the sugar, awamori, and soy sauce into it. Cover the lid and wait for 2 hours with small fire. (Be careful that the water should not be steamed out before ending). 120 minutes Rating 4/5 NUTRITION REPORT CARD (every 100g) 400 calories 30 10 32 185 grams total fat grams protein milligrams sodium milligrams potasium 4. After the pork belly is cooked to soft, use large fire to reduce the water. The sugar will make the color becomes dark-red. Then you can move them into a plate and enjoy it! RECIPE TAGS protein
Recipe: Stewed pig feet PREP TIME Stewed pig feet 120 minutes INGREDIENTS (For 1 person) DIRECTIONS YIELD Cut Pig feet --- 2 pieces(400g) Okinawa Okra --- 4 pieces Soy Sauce --- 5ml Garlic --- 2 cloves Awamori ( 泡盛, Okinawa specialty) Black sugar --- 2g Salt --- Appropriate amount (based on personal taste) 1. In a small pot, boil pig feet with small fire for 20min, then wash them thoroughly with cold water; 2. In an earthenware pot, add 2 cups of water, washed pig feet, 2 cloves of garlic, 5ml Awamori and some salt. Heat to boiling with big fire, then simmer for 1.5hours and stir periodically; 3. Add soy sauce and some black sugar into the soup, mix by stirring. Simmer for another 30minutes; 4. 2 minutes before the end of simmering, wash the okara and quick boil them in boiling water for 1min. Put the boiled okara into the earthenware pot. 2 servings NUTRITION REPORT CARD 408 calories 28 186 410 0.4 grams total fat milligrams cholesterol milligrams sodium grams carbs RECIPE TAGS fiber, collagen, mineral
Recipe: パパイヤと豚肉の煮もの (Stewed green papaya and pork) COOK TIME パパイヤと豚肉の煮もの (Stewed green papaya and pork) 40 minutes INGREDIENTS DIRECTIONS YIELD 1 unit or 400 g green papaya (not ripe yellow one) 2 slice pork loin (for pork cutlet) 1 tablespoon salad oil 2 tablespoon awamori ( 泡盛 ) 1 cup water 1 tablespoon sugar 2 tablespoon soy sauce ( 醤油 ) 2 tablespoon mirin(sweet cooking rice wine; みりん ) 1. Peel green papaya and cut peeled papaya and pork loin into bite-sized pieces 2. Heat a pan with sald oil and cook pork 3. Stir-fry pork and green papaya and add water and awamori. when it boils, add sugar and mirin, and put a lid to simmer with low frame for 15 minutes 4. Add soy sauce and put a lid to simmer with low frame for 10 more minitues 4 servings One More Information Green papaya is used as vegetable in Okinawa. It can be also used for salad and pickle with sugar and soy sauce
Recipe: ナーベーラーンブシー (Na-be-ra-nbushi-) COOK TIME ナーベーラーンブシー (Na-be-ra-nbushi-) 30 minures INGREDIENTS DIRECTIONS YIELD One more information Loofah has a lot of fibers inside when it becomes mature enough. Here, please use immature one which does not have so many fibers, otherwise loofah is hard to eat!! 2 sticks or 600 g loofahs (Japanese: へちま, Okinawan: ナーベーラー ) 200g pork belly ( 豚バラ肉 ) 200g shima-tofu ( 島豆腐 ) 1 red bell pepper ( 赤パプリカ ) 1/2 onion ( タマネギ ) 1 tablespoon oil ( サラダ油 ) 2 tablespoons awamori ( 泡盛 ) 1/2 cup (100 ml) broth ( だし汁 ) 2 1/3-2 1/2 tablespoons miso ( 味噌 ) 1 1/2 tablespoon sugar ( 砂糖 ) 1 teaspoon soy sauce ( 醤油 ) 1. Peel loofahs and cut them by 1 1.5 cm thickness. 2. Cut pork belly into small pieces of 3cm thickness. Also cut onion and red bell pepper into bite-sized pieces. 3. Break shima-tofu into small pieces by hands and remove their wetness 4. Heat oil with fry pan and put the pork belly and sliced loofah. Then sprinkle awamori and broth and braise for 6 8 minutes 5. Put red bell pepper, onion, and shimatofu and simmer them for 3-4 minutes 4 servings
8 2 チャンプルー Chanpurus Champuru is one type of typical homemade Okinawan meal. The word champuru means mixing together in Okinawan dialect. In champuru we can enjoy many different vegetables and Okinawan ingredients which are mixed together. Here, we will introduce very popular champurus.
Recipe: ゴーヤチャンプルー (Goya Chanpurū) COOK TIME ゴーヤチャンプルー (Goya Chanpurū) 30 minutes INGREDIENTS DIRECTIONS YIELD One More Information Goya includes a lot of vitamin C. Characteristic bitterness of goya stimulate stomach to increase appetite, which is helpful to prevent you from suffering from summer heat. 1 stick (300 g) goya 100 g slice pork belly 1/2 tablespoon seasame oil little amount of salt and pepper 2 eggs 1. Cut goya into half and scoope out the seeds and white pulp. Cut into 3-4mm thickness pieces. Put the goya into a bowl and sprinkle with salt and leave to sit for 15 minutes. Then wash with water and dry. 2. Cut th pork belly into 3 cm width slices. 3. In a fry-pan heat the seasame oil and stir-fry the pork belly until the color of the meat changes and becmos a little bit crispy. Add goya and sprinkle with salt and pepper. 4. Add the eggs and stir fry together. 4 servings
フチャンプルー (FU CHANPURU) PREP TIME フチャンプルー (FU CHANPURU) 30 minutes INGREDIENTS (For 1 person) DIRECTIONS YIELD Kuruma fu ( 沖縄の車麩 ). 1. Cut into small pieces the fu and soak them in plenty Dashi sauce: 2 table spoons. ( だし汁 ). of water for about 10 minutes and the squeeze Nira ( にら )50 g 2. Add the eggs, dashi soup ( だし汁 ) salt and pepper Bean sprouts ( もやし ) and mix well. Eggs (4) 3. Chop the vegetables. 4. Heat up the sesame oil in a frying pan and stir fry Salt, pepper and sesame oil the nira and sprouts. Salt --- Appropriate amount (based on perso 5. In a separate pan stir fry the fu with sesame oil. and add the vegetables. 3 servings NUTRITION REPORT CARD 408 calories 28 186 410 0.4 grams total fat milligrams cholesterol milligrams sodium grams carbs
Recipe: 豆腐チャンプルー (Tofu Chanpurū) COOK TIME 豆腐チャンプルー (Tofu Chanpurū) 20 minutes INGREDIENTS DIRECTIONS YIELD 400g Shima doufu ( 島豆腐 ) 200 g SPAM 1/2 onion Seasame oil (1 tablespoon) Awamori (1 tablespoon) Salt and pepper 1. Cut Shima doufu into 1 cm thickness. 2. Cut 1 cm thickness SPAM and onion. 3. Heat seasame oil with fry pan and fry tofu from both sides. Add SPAM and onion and cook well. 4. SPRINKLE THE Awamori, salt and pepper. 3 servings One More Information Fresh Shima doufu is delivered many times per day to grocery markets (You can even see a schedule of delivery in the markets). Unlike normal tofu, Shima doufu is sold in plastic bags, and they are even still warm.
Recipe: ソーミンチャンプルー (Soumin Chanpurū) COOK TIME ソーミンチャンプルー (Soumin Chanpurū) 30 minutes INGREDIENTS DIRECTIONS YIELD 150g soumen Seasame oil Carrot (1/2 piece) Green onion (1/2 piece) Tuna (70 g) Half tablespoon of Awamori Salt and pepper Dired bonito flakes ( かつお節 糸がつお ) 1. Boil soumen with hot water until it becomes soft. Then cool down with cold water. Sprinkle with seasame oil. 2. Peel the carrot and green onion and cut into small pieces. 3. Heat the seasame oil in a fry pan and stir fry the carrot until it becmoes soft. Then add the tuna and the soumen. 4. Sprinkle with Awamori, salt and pepper. Add the green onion. 5. Put the bonito flakes for serving. 3 servings One More Information In Okinawa, soumen noodles are called soumin. Soumen can be stored even at room temperature, so this product is very convenient especially during typhoon season, when blackouts would happen.
14 3 野菜 Vegetables Okinawa is also famous for shimayasai, Okinawa island vegetables. Thanks to these vegetables, Okinawa becomes renown for long life longevity. Here, we would like to describe several easy cook meals with unique vegetables.
Recipe: Hirayachi ( ひらやーちー ) COOK TIME Hirayachi ( ひらやーちー ) 30 minures INGREDIENTS DIRECTIONS YIELD One more information ひらやーちー (HIRAYACHI) is a popular food in Okinawa, made by flour and Allium tuberosum ( にら, nira). This is an easy-to-make dish, which perfectly combines the special fragrant of nira and the tasty flavor of fried carbohydrates. In order to make Hirayachi, all you need is a fry pan and the inredients listed next: Nira ( にら ) -- 50 g 1. Cut nira into small pieces. Flour -- 1 cup 2. Put flour into a bowl, add some water, salt and Salt other spices. Salad oil -- 1 tablespoon 3. Mix the flour with water until it becomes mushy. Other spices (as you like, for example, soy s Then add the nira. 4. Heat oil with fry pan, then slowly let the mushy materials flow into the pan, trying to make the pancake not too thick. 5. Check if the bottom side is scorched, and turn it over at the right time (depending on how crispy you like). When you feel it is well-cooked, take it out of the pan! 5 servings
Recipe: Fried fresh mushroom PREP TIME Fried fresh mushroom 5 minutes INGREDIENTS DIRECTIONS COOK TIME Agaricus (white mushroom, button mushroom) -- 1 box Olive oil --- 10 ml Black pepper --- 2 g 1. Wash the mushrooms, pick off the roots. Asorb the water on surface with kitchen paper. 2. Put 10 ml olive oil into a frying pan, before heating the oil, put the mushrooms inside, with their "mouth" to the top. (If you put them into hot oil, the water in the mushroom will explode). 3. Heat the frying pan with middle fire, with the pot cover on it. Wait 10 minutes so that the water in the mushroom seeked out, and the mushroom juice is "stored" in the "mouth" of the mushrooms. 10 minutes Rating 3/5 NUTRITION REPORT CARD (every 100g) 28 calories 3 0.4 1.5 86 grams protein milligrams Riboflavin (B2) milligrams Pantothenic acid (B5) milligrams Phosphorus 4. Carefully move the mushrooms into a plate, keep the juice inside. Spread black pepper onto them, and it is the time to eat! RECIPE TAGS vitamin, mineral
Recipe: Handama with peanut dressing ( ハンダムのピーナツ酢みそあえ ) COOK TIME Handama with peanut dressing ( ハンダムのピーナツ酢みそあえ ) 10 minures INGREDIENTS DIRECTIONS YIELD Handama ( ハンダムー水前寺菜 ) 200 g Peanut butter - 2 tablespoon Shiro miso 白みそ 1 table spoon Soy sauce - 1 table spoon Salt Vinegar- 3 table spoons 1. Cut the leaves of the handama. 2.Put salt in a bowl plenty of hot water and boil and add the handama. Boil by 3 minutes and the cool down. Dry well. 3. Mix the peanut butter with shiromiso and vinegar. Once it is well mixed, incorporate the handama. 2 servings One more information Also called Suizenji ( 水前寺 ), the Handama, or Okinawan Spinach is a rare vegetable whose purple color is behind the leaves. It is characterized by having slime like Vine murazakiand Moroheiya. It is rich in vitmins and iron.
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4 スイーツ Sweets Although you may enjoy a lot of Okinawan sweets here, how about if you make them by yourself? Actually you can easily make these sweets. Here we would like to introduce the recipes for popular Okinawan sweets.
Recipe: ポーポー (Po-po-) COOK TIME ポーポー (Po-po-) 20 minutes INGREDIENTS DIRECTIONS YIELD 150g cake four( 薄力粉 ) 1 1/2 cup water little amout salt sald oil 1. Mix cake flour, water and salt with a whisk 2. Strain the dough to obrain smooth texture to the tongue 3. Heat frying pan with low frame and spread salad oil on the surface. Then pour a ladleful of the dough 4. Heat the dough with low frame and the surface of the dough becomes dry, turn it around to bake the other side for about 30 sec. Do step 3 and 4 for the rest of the dough 5. Take baked stuff and roll it. add ice cream inside if you like 8 rolls One More Information Mixed power for chinbin, one type of po-pocontaining brown sugar, is also available from Okinawa Flour Milling ( 沖縄製粉 ) for easy cooking
Recipe: サーターアンダギー (Sa-ta-andagi-) COOK TIME サーターアンダギー (Sa-ta-andagi-) 20 minutes INGREDIENTS DIRECTIONS YIELD One More Information Instead of normal flour and baking powder, mixed power for sa-ta-andagi- is also available from Okinawa Flour Milling ( 沖縄製粉 ) for easy cooking 300g cake flour ( 薄力粉 ) 1. Mix eggs and suger with an eggbeater 1 teaspoon baking powder ( ベーキングパウダ2. Add salt and salad oil to whisked egg and further Mix above two powders in advance stir them 3 eggs 3. Add 1/3 amount of cake flour and baking powder 120g sugar to egg and stir until the dough becomes viscous 4. Add the rest of poweders and stir the dough 1/4 teaspoon salt 5. Devide the dough into 12-16 units and make them 1 tablespoon salad oil round shape 6. Heat oil for frying to 160 degree and fry the half of the dough for 5 min. In order to make the outside of sata-andagi- crispy, increase the oil temperature at last. Do it again for the rest of the dough 12-16 servings
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5 食材リスト List of ingredients with pictures
24 泡盛 [JP] [EN] Awamori だし [JP] [EN] Dashi (Japanese soup made from fish and kelp) 車ふ [JP] [EN] Fu
25 ゴーヤ [JP] [EN] Goya 野菜パパイヤ [JP] [EN] Green papaya ヘチマ [JP] [EN] Loofah
26 糸かつお [JP] [EN] Dried bonito flakes 黒糖 [JP] [EN] Black sugar みりん [JP] [EN] Sweet cooking rice wine
27 もやし [JP] [EN] Moyashi(Bean sprouts) にら [JP] [EN] Nira (chinese chive) オクラ [JP] [EN] Okra (Bean sprouts)
28 ごま油 [JP] [EN] Sesame oil 島豆腐 [JP] [EN] Okinawan Tofu そうめん [JP] [EN] Somen noodles