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How to cook "with visual instructions" "using familiar ingredients from your local grocery stores" healthy, traditional and delicious Japanese dishes!!


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Japanese Super Food “Natto” (Vegan/Vegetarian/Gluten-Free)

Today I am going to tell you about Natto which is a traditional Japanese SUPER FOOD. It is made by fermenting soybeans with Bacillus subtilis var. Natto.

The taste of Natto itself comes from the soybean. We stir and drizzle Natto with Dashi stock and soy sauce when we eat so it tastes really good with steamed rice. it has a gooey texture and threads a lot when stirred, and it also has an ammonical smell. Therefore, most Japanese is really love it, but some people don’t like it, especially the smell.

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However, Natto is incredibly nutritious and there is one kind of nutrition, Nattokinase (an enzyme) we can get only from Natto.

1. Nattokinase

Nattokinase is an enzyme. This enzyme is very important catalyser for human digestion after ingesting food. Nattokinase has also been known to dissolve blood clots.

2. Vitamin K

Natto is high in Vitamin K and good-quality protein. Vitamin K leads to activation of protein. Low vitamin K may cause osteoporosis and arteriosclerosis. Foods containing high vitamin K other than Natto are sea weed, parsley and spinach.

3. Probiotics

Natto’s fiber and Bacillus subtilis var. Natto are probiotics so Natto improves our intestines environment which has a huge effect on our immune system.

4. Bactericidal effect

Many studies show Natto sterilizes Escherichia coli and Salmonella. In the pre-antibiotic era, Natto was used as a medicine for some epidemics.

5. Antibacterial effect

Dipicolinic acid that is contained in Natto has high antibacterial effects on Streptococcus pyogenes, Escherichia coil and Vibrio.

{How to eat}

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Open the package and you will usually see a pouch of sauce and mustard along with the Natto. Transfer Natto into a small bowl and stir until it becomes gooey and threads. Add the sauce (and the mustard to taste) to the bowl and mix. If there is no sauce, you can drizzle with soy sauce. You can also add some Dashi stock to taste.

When you add mustard or some chopped green onion, the Natto’s smell is reduced.

When you add some Tofu or steamed rice to Natto, the gooey texture is reduced.

I want you to try eating Natto once. And if you like it, I highly recommend eating one pack of Natto a day. If you don’t like it very much, you can get similar nutritions from Tempeh instead.


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Japanese Yam Salad (Vegan/Vegetarian/Gluten-Free)

Have you ever had Japanese yam?

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It is a kind of potato that grows straight into the ground so it has a long shape. (It sometimes grows to more than 3 feet).

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In Japan, people have eaten the yam for about 3000 years. Therefore, the yam is very important to the Japanese diet.

We can eat this yam raw because it has a gelatinized starch and some of the nutrition in this type of yam are breaks under heat. The Japanese yam is rich in diastase, a digestive enzyme which helps our digestion and absorption of nutrition into the body. Also the yam is high in vitamin B1, vitamin C, calcium, potassium and mucin.

Mucin is soluble fiber and helps keep water in our cells. Therefore, it protects our mucous membranesin the stomach, and protects our body from some viruses. Some studies say the yam also prevents dry eyes because mucin is an ingredient in tears. Mucin gives the yam a great smooth, sticky texture, especially when it is grated. This is great for our body. It heals our tiredness and helps our digestion, so the yam is great for your diet when you are recovering from being sick, when you have no appetite, and so on.

(The yam has Calcium oxalate, so it can sometimes make you feel itchy on your hands or around your lips when you touch it, but you feel better as soon as you wash the itchy part with acid water (a mixture of vinegar and water). In rare case some people are allergic to the yam, so if it gives you a weird feeling inside your mouth, you have to stop eating it and call a doctor.)

Today, I introduce you to Japanese yam salad. It is very simple and easy. I always use pickled plum sauce because it is extremely healthy and is a fermented food. But you can use any dressing you want, because the yam doesn’t have strong flavor so it won’t change the taste of your favorite dressing taste!

Enjoy your new nutritious salad!!!


{Ingredients (servings 2)}

4-inch length Japanese Yam

½ Cucumber

1 Pickled Plum

1 Tbsp. Soy Sauce
(Recommended Gluten-Free Soy Sauce)Soy Sauce REDUCED SODIUM [Gluten Free] (Organic)

2 Tbsp. Rice Vinegar (total)

2 cups Water


Here is my recipe in PDF (4 MB): Japanese Yam Salad