Tag Archives: Nutrition facts

Health & Nutrition Facts in Japanese Food 5: Wasabi

As demonstrated by many food bloggers, cooking and creating great foods and drinks have become incomplete and unsatisfying when not considering the benefits or adverse effects of the same foods and drinks regardless of their taste.
I do not intend to delve into counselling or consulting, but only to offer some knowledge about the good sides of Japanese foods and drinks. I will not extoll on its possible lacks and negative aspects. After all, the Japanese are not the longest-living people in the world for no reason!
I will also offr at least one nutritious or healthy recipe at the end of each posting.

Health & Nutrition Facts in Japanese Food 5: Wasabi/Japanese Horseradish/山葵

First grown by humans from wild varieties in the 17th Century in Utougi (presently Shizuoka City in Japan), wasabi, or Japanese horseradish, is not only a condiment but is also consumed per se and shows a lot of qualities when it comes to nutrition, health and food hygiene.

Not only the roots, but the stems, flowers and the leaves are edible.
The leaves and flowers can be eaten raw, steamed or pickled, whether the stems are usually pickled but can aso be used in recipes in the steamed form.

It has a great value as a general natural food preservative.

For each 100g (edible parts) it contains:
-Energy: 88 kcal
-Water: 74.2 g
-Proteins: 5.6 g
-Ash: 18.4 g
-Natrium: 24 mg
-Potassium: 500 mg
-Calcium: 100 mg
-Magnesium: 46 mg
-Phosphorus: 79 mg
-Iron: 0.8 mg
-Vitamin B2: 0.15 mg
-Niacin: 0.6 mg
-Vitamin C: 75 mg
-Dietary (roughage) fibre: 4.4 g

HEALTH FACTS & TIPS:

-Combined with rice vinegar, or with mustard, or with ginger, or with Japanese pickled plums, protects food from germs and rot, will help combat obesity and promote blood flow.

-Combined with Chinese Cabbage, or with cabbage, or with moroheya/nalta jute/もろへや, or with yam/yamaimo/山芋 help prevent stomach and gastic problems, and is efective in preventing cancer.

-Combined with onion, or with Japanese parsley/Chinese celery/ser/せり, or with leek, or with Garlic chives/Chinese chives, nira/にら will combat blodd vessel hardening, promote recovery, help prevent heart disease and help with skin rejuvenation.

-Combined with chili peppers, or with Japanese pickled plum, or with orange, or with grapefruit will increase appetite, will help with recovery and skin rejuvenation, and combat aging.

RECIPE:

Here is a recipe that will help promote general health and skin quality:

-Wasabi (if possible fresh root): 1 teaspoon (grated)
-Rice: enough for 2 bowls

-Nametake (enoki mushrooms marinated in soy sauce and mirin/sweet sake): 3 tablespoons
-Egg: 1
-Dashi/soupstock: 2cups/400 cc/ml

-Kizaminori/Finely cut dry seaweed: as appropriaye
-Salt: a pinch

-Wash the rice well and drain.
-Pour the dashi in large pot. Add the nametake mushrooms. Heaand simmer for a little while on a medium fire. Add rice and cook. Check taste when the rice is cooked and add salt if needed. Beat the egg and pour over the rice. Stop fire.
Pour in 2 bowls. Top with grated wasabi and chopped dry seaweed and serve.
Mix around as you eat it!

RECOMMENDED RELATED SITES:
Warren Bobrow, Bread + Butter, Zoy Zhang, Hungry Neko, Think Twice, Frank Fariello, Mangantayon, Hapabento, Elinluv Tidbit Corner, Tokyo Terrace, Maison de Christina, Chrys Niles,Lexi, Culinary Musings, Wheeling Gourmet, Comestiblog, Chronicles Of A Curious Cook, Tokyo Through The Drinking Glass, Tokyo Foodcast, Palate To Pen, Yellin Yakimono Gallery, Tokyo Terrace, Hilah Cooking, More than a Mount Full, Arkonite Bento, Happy Little Bento; 5 Star Foodie; Jefferson’s Table; Oyster Culture; Gourmet Fury; Island Vittles; Good Beer & Country Boys; Rubber Slippers In Italy; Color Food daidokoro/Osaka;/a; The Witchy Kitchen; Citron Et Vanille, Lunsj Med Buffet/Estonian Gastronomy (English), Cook, Eat, Play, Repeat

Please check the new postings at:
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Health & Nutrition Facts in Japanese Food 4: Calories Count at McDonald’s, Starbucks & Mr. Donuts

McDonald’s at Shinjuku, Tokyo

As demonstrated by many food bloggers, cooking and creating great foods and drinks have become incomplete and unsatisfying when not considering the benefits or adverse effects of the same foods and drinks regardless of their taste.
I do not intend to delve into counselling or consulting, but only to offer some knowledge about the nutrition and health facts in Japanese food.
The Japanese have their own imported diners represented mainly by McDonald’s, Starbucks and Mr. Donuts. Since they are doing good business here, I was curious about the calories intake in their offerings.
Here are the results of my research. Please note that these numbers concern only food served inside Japan. I will let you judge the benefits!

Health & Nutrition Facts in Japanese Food 4: Calories Count at McDonald’s, Starbucks & Mr. Donuts

MCDONALD’S

(as of 26th December 2009)

-Double Quarter Pounder Cheese: 825 kcl
-Bacon Lettuce burger: 422 kcl
-Hamburger: 274 kcl
-Cheese Burger: 322 kcl
-Teriyaki Mac Burger: 509 kcl
-Fillet Fish: 352 kcl
-Chicken Mac Nuggets (5 pieces+bbq sauce): 322 kcl
-Cinnamon Melts: 449 kcl
-Mac Fried Potatoes (M size): 454 kcl
-Mac Shake Chocolate (S size9: 211 kcl
-Hot Apple Pie: 211 kcl

Starbucks, Shinjuku, Tokyo

STARBUCKS

Below drinks are all Tall Size (as of 26th December 2009)

-Matcha Cream Frapuccino: 430 kcl
-Caramel Frapuccino: 307 kcl
-Caffe Mocha: 320 kcl
-Starbucks Latte: 203 kcl
-Soy Latte: 200 kcl
-Mango Passion Tea Frapuccino: 144 kcl
-Caramel Makiart: 189 kcl
-Drip Coffee: 20 kcl

Mr. Donuts, Sendai City

MR. DONUTS

(as of 26th December 2009)

-Cookie Cruller Coconuts: 397 kcl
-Choco Fashion: 307 kcl
-Honey Cello: 192 kcl
-Old Fashion: 277 kcl
-Baked Chou Custard & Whip: 176 kcl
-Double Chocolate: 240 kcl
-Rich Donut Honey dip: 190 kcl
-Bon.De.Ring: 225 kcl
-French Cruller: 158 kcl

As an indication a non-active (physical exercise) lady needs 1750 kcl a day, a moderately active lady needs 2050 kcl a day and a physically active lady needs 2350 kcl a day.

RECOMMENDED RELATED SITES:
Warren Bobrow, Bread + Butter, Zoy Zhang, Hungry Neko, Think Twice, Frank Fariello, Mangantayon, Hapabento, Elinluv Tidbit Corner, Tokyo Terrace, Maison de Christina, Chrys Niles,Lexi, Culinary Musings, Wheeling Gourmet, Comestiblog, Chronicles Of A Curious Cook, Tokyo Through The Drinking Glass, Tokyo Foodcast, Palate To Pen, Yellin Yakimono Gallery, Tokyo Terrace, Hilah Cooking, More than a Mount Full, Arkonite Bento, Happy Little Bento; 5 Star Foodie; Jefferson’s Table; Oyster Culture; Gourmet Fury; Island Vittles; Good Beer & Country Boys; Rubber Slippers In Italy; Color Food daidokoro/Osaka;/a; The Witchy Kitchen; Citron Et Vanille, Lunsj Med Buffet/Estonian Gastronomy (English), Cook, Eat, Play, Repeat

Please check the new postings at:
sake, shochu and sushi

Health & Nutrition Facts in Japanese Food 3: Persimmon/Kaki/柿

Jiro kaki/squat persimmons

As demonstrated by many food bloggers, cooking and creating great foods and drinks have become incomplete and unsatisfying when not considering the benefits or adverse effects of the same foods and drinks regardless of their taste.
I do not intend to delve into counselling or consulting, but only to offer some knowledge about the good sides of Japanese foods and drinks. I will not extoll on its possible lacks and negative aspects. After all, the Japanese are not the longest-living people in the world for no reason!
I will also offr at least one nutritious or healthy recipe at the end of each posting.

Health & Nutrition Facts in Japanese Food 3: Persimmon/Kaki/柿

A persimmon is the edible fruit of a number of species of trees in the genus Diospyros in the ebony wood family (Ebenaceae). The word Diospyros means “the fruit of the gods” in ancient Greek. The word persimmon is derived from putchamin, pasiminan, or pessamin, from Powhatan, an Algonquian language (related to Blackfoot, Cree and Mohican) of the eastern United States, meaning “a dry fruit”.
Persimmons are generally light yellow-orange to dark red-orange in color, and depending on the species, vary in size from 1.5 to 9 cm (0.5 to 4 in) diameter, and may be spherical, acorn-, or pumpkin-shaped. The calyx often remains attached to the fruit after harvesting, but becomes easier to remove as it ripens. They are high in glucose, with a balanced protein profile, and possess various medicinal and chemical uses.

Dried Japanese Hachiya persimmons.

The Japanese Persimmon or kaki (柿) (Diospyros kaki), “shizi” (柿子) in Chinese, is the most widely cultivated species. These are sweet, slightly tangy fruits with a soft to occasionally fibrous texture.
It is edible in its crisp firm state, but has its best flavor when allowed to rest and soften slightly after harvest. The Japanese cultivar ‘Hachiya’ is a widely grown cultivar. The fruit has a high tannin content which makes the immature fruit astringent and bitter. The tannin levels are reduced as the fruit matures. Persimmons like ‘Hachiya’ must be completely ripened before consumption. When ripe, this fruit comprises thick pulpy jelly encased in a waxy thin skinned shell.

The non-astringent persimmon is squat like a tomato and is most commonly sold as fuyu or jiro. Non-astringent persimmons are not actually free of tannins as the term suggests, but rather are far less astringent before ripening, and lose more of their tannic quality sooner. Non-astringent persimmons may be consumed when still very firm to very very soft.

NUTRITION FACTS:

For each 100g it contains:
-Energy: 63 kcal
-Water: 82.2 g
-Proteins: 0.5 g
-Ash: 16.9 g
-Potassium: 200 mg
-Phosphorus: 16 mg
-Manganese: 0.60 mg
-Vitamin A Beta Carotene: 300 micrograms
-Vitamin B1: 0.02 mg
-Vitamin B2: 0.02
-Niacin: 0.3 mg
-Vitamin B6: 0.05 mg
-Vitamin C: 55 mg
-Dietary (roughage) fibre: 2.8 g

HEALTH FACTS & TIPS:

-Combined with cucumber, or with wax gourd/winter melon, or with chickory, or with lettuce, will help recover from diuretic problems, will help prevent stress and improve blood circulation.

-Combined with Chinese cabbage, or with cabbage, or with shungiku/春菊/crown daisy leaves, or with fuki/ふき/giant butterbur, will help prevent cancer and fortify the digestive system.

-Combined with soy beans, or with egg-plant/aubergine, or with potato, or with tomato. will help prevent high blood pressure and blood vessel hardening, heart and cardiovascular diseases and ageing.

-Combined with Jew’s ear mushroom, or with wakame seaweed, or with octopus, will help prevent diabetes and cancer, as well as combat obesity.

RECIPE:

Here is a simple recipe to help fortify the digestive system and help prevent cancer and ageing:

-Persimmon: 1/2
-Tofu: 100~150 g
-Shirataki/Konyaku: 1/2 standard sheet
-Shungiku/crown daisy leaves: as appropriate
-Sesame seed paste: 1 tablespoon
-Sugar: 1 tablespoon

Choose stiil a bit hard. Peel and discard seed. Cut in thin slices about 3 cm long.

Press water out of tofu. Boil the konyaku for a little while. Cut in thin slices about 3 cm long. Cut the leaves off the crown daisy and boil them lightly. Drain thoroughly and cut into 3 cm long pieces.

Drop the tofu in a suribachi/mortar. Add sesame seed paste and sugar and mix well with a pestle.

Place cut persimmon, crown daisy leaves and konyaku on a serving plate. Top the salad with the tofu paste and serve!

RECOMMENDED RELATED SITES:
Warren Bobrow, Bread + Butter, Zoy Zhang, Hungry Neko, Think Twice, Frank Fariello, Mangantayon, Hapabento, Elinluv Tidbit Corner, Tokyo Terrace, Maison de Christina, Chrys Niles,Lexi, Culinary Musings, Wheeling Gourmet, Comestiblog, Chronicles Of A Curious Cook, Tokyo Through The Drinking Glass, Tokyo Foodcast, Palate To Pen, Yellin Yakimono Gallery, Tokyo Terrace, Hilah Cooking, More than a Mount Full, Arkonite Bento, Happy Little Bento; 5 Star Foodie; Jefferson’s Table; Oyster Culture; Gourmet Fury; Island Vittles; Good Beer & Country Boys; Rubber Slippers In Italy; Color Food daidokoro/Osaka;/a; The Witchy Kitchen; Citron Et Vanille

Please check the new postings at:
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Health & Nutrition Facts in Japanese Food 2: Perilla Leaf/Shiso/紫蘇

As demonstrated by many food bloggers, cooking and creating great foods and drinks have become incomplete and unsatisfying when not considering the benefits or adverse effects of the same foods and drinks regardless of their taste.
I do not intend to delve into counselling or consulting, but only to offer some knowledge about the good sides of Japanese foods and drinks. I will not extoll on its possible lacks and negative aspects. After all, the Japanese are not the longest-living people in the world for no reason!
I will also offr at least one nutritious or healthy recipe at the end of each posting.

Health & Nutrition Facts in Japanese Food 2: Perilla Leaf/Shiso/紫蘇

Perilla frutescens (Green Shiso; Egoma syn. Perilla nankinensis (Lour.) Decne.) is an ornamental plant in the Lamiaceae family.

Edible Shiso Flowers

Its leaves and flowers are used as foods in Japan and its seeds are used to make edible oil in Korea. The leaves are also eaten in Korea. Sometimes, the seeds are ground and added to soup for seasoning in Korea. It is used in traditional Chinese medicine.

Violet varieties are used for pickling and making juices (and even added to sake or shochu).

Egoma and shiso are very similar plants and their seeds are difficult to distinguish even by scanning electron microscope. Their tastes, however, are quite different. Oil was extracted from egoma in many areas of Southeast and East Asia during the historical period and it is still used to cover cookies in rural areas of Korea. Shiso is commonly used for seasoning pickles or as garnish for raw fish dishes in present-day Japan.

Shiso murame/perilla sprouts

It ought to be eaten universally for the sole reason of its high contents in polyphenols and A Beta Carotenes!

NUTRITION FACTS:

For each 100g it contains:
-Energy: 37 kcal
-Water: 86.7 g
-Ash: 7.5 g
-Potassium: 500 mg
-Calcium: 230 mg
-Iron: 1.7 mg
-Manganese: 2.01 mg
-Vitamin A Beta Carotene: 11000 micrograms
-Vitamin K: 690 micrograms
-Vitamin B1: 0.13 mg
-Vitamin B2: 0.34 mg
-Folic Acid: 110 micrograms
-Vitamin C: 26 mg
-Dietary (roughage) fibre: 7.3 g

HEALTH FACTS & TIPS:

-Combined with milk, or with wkame seaweed, or with Jew’s Ear mushroom, or with komatsuna/Jpanese mustard spinach, helps recover from anxiety and short temper, helps prevent blood vessel hardening.

-Combined with oysters, or with liver, or with spinach, or with basket clams/shijimi/シジミ helps preventing anemia and cancer

-Combined with ginger, or with rice vinegar, or with japanese pickled plums/umeboshi/梅干, or with wakame seaweed acts as a sterelizer, helps blood circulation and helps prevent obesity.

-Combined with osmunda japonica/zenmai/ぜんまい, or with kiwi fruit, or with shimeji mushroom/シメジ, or with seaweed, helps prevent cancer, helps skin rejuvenation and helps prevents professional diseases (stress, etc.)

RECIPE:

Here is a recipe for shiso oil preserves which will promote good blood circulation, helps fend off obesity, and improve immunity to allergies:

-Shiso leaves: 20
-Soy sauce: 2 tablespoons
-Sugar: 1 yeaspoon
-Garlic: half a clove
-Fresh ginger: a little
-Chili pepper powder: 1/3 teaspoon
-Ground sesame/surigoma: 1/2 teaspoon

-Mix all the sauce ingredients in a bowl an mix well.

-Wash shiso leaves well. Wipe water off them. Brush leaves one by one on one side only and pile them all brushed surface up.

-Place in a sealed tupperware box and keep in fridge for 1 or 2 days before eating.

RECOMMENDED RELATED SITES:
Warren Bobrow, Bread + Butter, Zoy Zhang, Hungry Neko, Think Twice, Frank Fariello, Mangantayon, Hapabento, Elinluv Tidbit Corner, Tokyo Terrace, Maison de Christina, Chrys Niles,Lexi, Culinary Musings, Wheeling Gourmet, Comestiblog, Chronicles Of A Curious Cook, Tokyo Through The Drinking Glass, Tokyo Foodcast, Palate To Pen, Yellin Yakimono Gallery, Tokyo Terrace, Hilah Cooking, More than a Mount Full, Arkonite Bento, Happy Little Bento; 5 Star Foodie; Jefferson’s Table; Oyster Culture; Gourmet Fury; Island Vittles; Good Beer & Country Boys; Rubber Slippers In Italy; Color Food daidokoro/Osaka;/a; The Witchy Kitchen; Citron Et Vanille

Please check the new postings at:
sake, shochu and sushi

Health & Nutrition Facts in Japanese Food 1: Ginger/Shoga/生姜

As demonstrated by many food bloggers, cooking and creating great foods and drinks have become incomplete and unsatisfying when not considering the benefits or adverse effects of the same foods and drinks regardless of their taste.
I do not intend to delve into counselling or consulting, but only to offer some knowledge about the good sides of Japanese foods and drinks. I will not extoll on its possible lacks and negative aspects. After all, the Japanese are not the longest-living people in the world for no reason!
I will also offr at least one nutritious or healthy recipe at the end of each posting.

Health & Nutrition Facts in Japanese Food 1: Ginger/Shoga/生姜

The Japanese make an enormous consumption of ginger, both in its dry and fresh state, from the very new thin roots and stems called “stick ginger” or “leaf ginger/Hash0ga” consumed with miso paste, fresh roots pickled and cooked, to dry roots used in everyday cuisine from stews to herbal teas.

Ginger contains up to three percent of a fragrant essential oil whose main constituents are sesquiterpenoids, with zingiberene as the main component. Smaller amounts of other sesquiterpenoids (β-sesquiphellandrene, bisabolene and farnesene) and a small monoterpenoid fraction (β-phelladrene, cineol, and citral) have also been identified.

Ginger acts as a useful food preservative.

The Japanese consider it effective in preventing colds and lessening menstrual pains.

NUTRITION FACTS:

For each 100g it contains:
-Energy: 30 kcal
-Water: 91.4 g
-Proteins: 0.9 g
-Carbohydrates: 6.6 g
-Ash: 0.7 g
-Natrium: 6 mg
-Potassium: 270 mg
-Calcium: 12 mg
-Magnesium: 27 mg
-Phosphorus: 25 mg
-Iron: 25 mg
-Manganese: 5.01 mg
-Vitamin B1: 0.03 mg
-Vitamin B2: 0.02 mg
-Dietary (roughage) fibre: 2.1 g

Fresh “stick ginger/leaf ginger” and miso paste.

HEALTH FACTS & TIPS:

-Combined with lemon, or with orange, or with strawberry, or kiwi fruit, helps skin rejuvenation, helps prevent obesity and helps combat stress.

-Combined with cabbage, or with broccoli, or oysters, or with nalta jute/Moroheiya/モロヘイヤ, helps prevent gastric disorders (colics, diarrhea).

-Combined with onion, or with leek, or with kikurage/木茸/Jew’s Ear Fungus, or with milk, helps blood circulation, helps prevent high blood pressure and blood vessel hardening.

-Combined with yam/yama imo/山芋, or with rice, or with daikon, or with chicken, helps restore appetite, helps prevent aging, and helps with general digestion.

RECIPE:

This simple recipe helps restore blood circulation and prevent cold extremities:

For 1 person:
-Fresh ginger: 5×5 cm piece
-Milk: 1 cup/200cc/ml
-Honey: 1 tablespoon

-Cut the fresh ginger into thin slices.
-In a pan pour the milk. Add ginger slices. Heat on a low fire until just before boiling point.
-Switch oof fire. Add honey and mix thoroughly. Drink at once!

RECOMMENDED RELATED SITES:
Warren Bobrow, Bread + Butter, Zoy Zhang, Hungry Neko, Think Twice, Frank Fariello, Mangantayon, Hapabento, Elinluv Tidbit Corner, Tokyo Terrace, Maison de Christina, Chrys Niles,Lexi, Culinary Musings, Wheeling Gourmet, Comestiblog, Chronicles Of A Curious Cook, Tokyo Through The Drinking Glass, Tokyo Foodcast, Palate To Pen, Yellin Yakimono Gallery, Tokyo Terrace, Hilah Cooking, More than a Mount Full, Arkonite Bento, Happy Little Bento; 5 Star Foodie; Jefferson’s Table; Oyster Culture; Gourmet Fury; Island Vittles; Good Beer & Country Boys; Rubber Slippers In Italy; Color Food daidokoro/Osaka;/a; The Witchy Kitchen; Citron Et Vanille

Please check the new postings at:
sake, shochu and sushi