In 2013, “Washoku: Traditional Japanese Food Culture” was listed on the UNESCO’s Intangible Cultural Heritage list. The selection of fresh ingredients, the use of flowers and leaves to decorate and express the beauty of nature and transition of seasons, as well as the excellent nutritional balance are said the features of Washoku culture. The third point, the “ideal nutritional balance”, based on the “Ichijyusansai (一汁三菜 / one soup and three side dishes)”, as a healthy eating style, has drawn attention globally.
The ideal menu “Ichijyusansai”
Originally “Ichijyusansai” is one of the menu of the Honzen Ryouri (本膳料理, full-course haute cuisine), referring to the 3 dishes, namasu (なます, a dish of seasoned raw meat or fish), boiled dishes, and flame-broiled food, along with rice, soup and pickled vegetables. Nowadays, regardless of boiled or flame-broiled dishes, “Ichijyusansai” is commonly referred to the rice set with main dish made of seafood or meat, and 2 side dishes such as vegetables, mushrooms, seaweed, and soy bean products, as well as soup. This is considered an ideal menu style.
The biggest feature is the well balance of nutrition
The biggest feature of why Ichijyusansai is widely accepted in households is its good nutrition balance. One can get carbohydrates that are the source of energy from rice, protein from the fish or meat main dish, and minerals, vitamins, dietary fibers from side dishes. It is said that the good nutritionally balance Ichijyusansai is one of the factors why Japan is a longevity country.
The dishes of Ichijyusansai on the table of the ordinary households
Main dishes… Ginger-fried pork, simmered meat and potatoes, yellowtail teriyaki, mackerel cooked with miso, hamburger, chicken karaage (fried chicken)
Side dishes… Simmered hijiki, kinpira gobo, spinach with sesame, cucumber and seaweed in vinegar, pickled cucumber, boiled pumpkin
Soup... Miso soup with nameko and tofu, miso soup with radish and seaweed, pork miso soup, corn soup, minestrone soup
Dishes are selected from above menu and prepared in ordinary households.
Using “dashi” to control the calories
Ichijyusansai is said to have good nutrition balance and with modest calorie intake. The key point here is the use of “dashi”. “Dashi” which is made from bonito and kelp, etc, contains glutamic acid, inosinic acid which give the “umami”. The flavor is there even without using fat (lard) or strong seasoning of salt or soy sauce. It is good to help prevent obesity.
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