Vegetarian Three Color Bento

Vegetarian Three Color Bento

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Fermented foods have long been popular in Japan. Examples include foods such as natto (fermented soybeans), shiokoji (fermented rice), and amazake ( a fermented sweet rice drink). Fermented foods help maintain good intestinal flora and give your immune system a boost. In particular, frequent consumption of miso is thought to prevent cancer.

This time, Ms. Sakaguchi will be introducing a recipe using honey miso, an ingredient that has recently been a hot topic of conversation in Japan. She will be using it in a dish called, “Japanese-style Three Color Bento”.

Japanese-style Three Color Bento

vege-ben2

[Ingredients]

1 half block of tofu
2 tablespoons miso
1 1/2 tablespoons honey

1 medium carrot (140g)
1/4 teaspoon salt

1 half bunch of Chinese broccoli
3 tablespoons ground sesame seeds
1/2 tablespoon honey
1 tablespoon soy sauce
1 teaspoon rice vinegar

2 portions of steamed rice (~320g)
1 sheet of nori seaweed

[Directions]

1) Add miso and honey to a dish and stir well. Drain the tofu and cut it into 1 cm thick slices. Generously coat the tofu slices on both sides with the honey miso mixture. Place tofu in an air-tight container and refrigerate overnight.

2) Cut carrot into thin diagonal strips and then julienne. Bring a pot of water to a rolling boil. Blanch the carrots by placing them in the boiling water for 1 1/2 minutes. After carrots have been drained and dried, sprinkle on the salt and mix.

3) Add salt to the pot of water from the previous step and reduce the heat. Add the Chinese broccoli and simmer for 2 minutes. Remove the broccoli from the water and squeeze out any remaining water. Cut into bite-sized pieces. As the stalks can be thick, try and cut those into smaller pieces.

4) Mix together the ground sesame seeds, honey, soy sauce and vinegar. When thoroughly mixed, add the broccoli and coat well.

5) Remove the tofu from the refrigerator, place on baking sheet and toast in an oven or toaster until the tofu starts to brown. Remove from heat and cut into long strips.

6) Place the steamed rice in a bowl. Crumble the nori and sprinkle it on the rice. Top the rice with Chinese broccoli, tofu and carrots to complete the dish.

[Ms. Sakaguchi’s Medicinal Cooking Point]

Linoleic acid and saponin, which are found in soy, and the yeasts in fermented foods are all known to fight and prevent cancer. The National Cancer Center in a study released in 1981 found a correlation between the consumption of miso soup and the rate of death from stomach cancer. According to their data, the higher the frequency of miso soup consumption, the lower the mortality rate was. The honey miso that we made today is a dish other than miso soup that will add more miso into your diet. It can be used in a variety of dishes such as stir-fries or rice balls. I highly recommend making some up to keep on hand to use whenever the mood strikes.

The Three Color Bento I introduced to you today is a great dish to have when relaxing with your family, or something for your husband to enjoy with a beer or other drink. Please make this colorful and healthy Japanese dish for your whole family to enjoy!

 

Recipe by: ChiSumi Sakaguchi, expert in medicinal cooking.

sumi Sakaguchi

Chisumi Sakaguchi’s book now has on sale in Taiwan

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Chisumi Sakaguchi’s book “The Empress Xi’s Anti-Aging Recipes” now has a Chinese version on sale in Taiwan, published by Taiwan Television Culture Co (TTVC). Please give it a read.

 

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