Sashimi is thinly sliced, raw seafood, typically served with soy sauce and wasabi. It is high in lean protein, omega-3 fatty acids, vitamins, and minerals. Popular choices include tuna, salmon, and yellowtail.
Miso soup is a traditional Japanese soup made from fermented soybean paste (miso), seaweed (nori), and tofu. It's rich in probiotics, antioxidants, vitamins, and minerals. Miso is believed to support gut health.
Edamame are young soybeans often served as an appetizer. They are a great source of plant-based protein, fiber, vitamins (especially folate), and minerals like potassium and magnesium.
Natto is fermented soybeans known for their distinctive, strong flavor. It is rich in vitamin K2, probiotics, and protein. Natto is often served with rice.
Sushi rolls, like vegetable rolls, avocado rolls, or fish rolls, provide a combination of lean protein, healthy fats, and carbohydrates. They are also a good source of vitamins and minerals.
Grilled fish, such as mackerel (saba) or sardines (iwashi), are high in omega-3 fatty acids, which promote heart health. They are also rich in protein, vitamin D, and calcium.
Tempura is a dish of battered and deep-fried vegetables or seafood. While it's not the healthiest option due to the frying process, the vegetables maintain their nutrient content, and it's a tasty way to enjoy a variety of veggies.
Tofu is a versatile and nutritious ingredient used in various Japanese dishes like agedashi tofu, tofu miso soup, and hiyayakko (cold tofu). Tofu is a good source of plant-based protein, calcium, and iron.