9 Ageless Diets for Okinawa! Add this to turmeric to increase nutrient absorption by 1,000 times!

Dan Butner (Founder of Blue Zones Organization) Butner (Founder of Blue Zones) Key Longevity Foods of Okinawa For a long time, Okinawans have been telling their children and grandchildren to eat something from the land and something from the sea every day. I realized that there is a reason why these sayings have been passed down from generation to generation, just like other dietary traditions that are good for health and longevity. Bitter Gourd The bitter gourd is a long, tuberous gourd that looks like a cucumber with lots of warts. It should be eaten when it is still green and has a bitter flavor. Bitter melon is called goya in Okinawa, and it is often stir-fried with other vegetables, such as bitter melon stir-fried with assorted vegetables, which is the most representative dish in Okinawa and a cornerstone of the Okinawan diet. Recent studies have found that bitter melon is an effective anti-diabetic ingredient, as good as drugs in regulating blood sugar. Bitter melon is one of the most common ingredients in Okinawan cuisine, along with groundnuts, turmeric and seaweed, and contains chemicals that slow the production of damaging free radicals. Bitter melon is now more and more common in American gourmet markets. There is no other ingredient that can replace it in our daily cooking. Tofu Tofu is as much a part of Okinawa's diet as bread is for the French and potatoes are for Eastern Europeans. Okinawans eat about eight times as much tofu as Americans do today. It is made by letting the soy milk coagulate so that the proteins of the soybeans solidify, then pressed into a large block and cut into smaller pieces like a cake. Tofu, like other soy products, is prized for its heart-protective properties. Studies have shown that substituting soy products for meat lowers cholesterol and triglyceride levels in the body, which in turn lowers the risk of heart disease. Groundnuts Okinawan groundnuts are purple groundnuts that are extremely nutritious and are a variation of the usual yellow-orange groundnuts. Although it also has a sweet flavor, it doesn't cause a sudden spike in blood sugar like potatoes do. This type of groundnut has been a local staple since the 17th century, and its leaves can be added to miso soup as a vegetable. Okinawan groundnuts, like other types of groundnuts, also contain high levels of sporamin, an antioxidant with a variety of potent anti-aging properties, and purple groundnuts have higher levels of antioxidants than other groundnuts. Garlic Okinawans sometimes eat pickled garlic. Garlic is one of nature's most powerful natural remedies, and a recent report reviewing thousands of scientific studies states that "human consumption of garlic may prevent or reduce the incidence of major chronic diseases associated with aging," including atherosclerosis, stroke, cancer, immune system disorders, brain aging, arthritis, and cataracts. Turmeric This is the golden-colored cousin of ginger, known as tulip in Japan, and is a staple of the Okinawan diet, used as a spice and in tea. Turmeric is a powerful anticancer, antioxidant, and anti-inflammatory agent, and scientists are currently investigating the anti-aging properties of several compounds contained in turmeric, particularly its ability to mimic the body's caloric restriction patterns. One of these compounds, curcumin, has been shown in clinical and ethnic studies to have a dementia-reducing effect, which may explain why Okinawans suffer from Alzheimer's disease at a much lower rate than Americans. And the Okinawan habit of adding black pepper to turmeric increases the bioavailability of curcumin a thousand-fold. Brown rice The centenarians in Okinawa eat rice every day, and they love both brown and white rice. From a nutritional point of view, brown rice is superior. The hulling process used to produce white rice shaves off dietary fiber and nutrients, including most of the B-complex vitamins and all of the essential fatty acids contained in rice. Okinawan brown rice is more flavorful than the brown rice we generally know, and will soak in water until it is about to sprout, releasing enzymes that break down sugars and proteins, giving it a sweet flavor and soft texture. Green Tea The Okinawans drink a special kind of green tea they call katsura, or tea with an aroma, due to the addition of jasmine and often a little turmeric. Studies have shown that the unique substances contained in green tea can prevent many problems associated with aging, including various forms of heart disease, as well as cancer, stroke, osteoporosis, diabetes and mental decline. Shiitake Mushrooms This class of smoky-smelling fungi grows naturally on dead tree bark in the forest, and is often used by Okinawans in their unique miso soups and stir-fries to add flavor. Shiitake mushrooms contain more than 100 immune-boosting compounds. Shiitake mushrooms are usually dried when purchased and can be restored to their original state by soaking or cooking them in soups or sauces, preserving most of their nutrients. Seaweeds are often used to add satiety to dietary content and are low in calories and high in nutrients. Kelp (kombu) and kelp sprouts (wakame) are the most commonly eaten seaweeds in Okinawa and enhance the flavor of many soups and stews. Seaweeds are rich in carotenoids, folates, magnesium, iron, calcium, and iodine, and possess at least six compounds found only in marine plants that appear to act as potent antioxidants at the cellular level. Edible wakame has been harvested in Japan and Korea for centuries, and is now available dried in the United States. Kombu, a type of kelp, is also a time-honored basic Asian ingredient, and dried kelp is now available in small packages in the United States.

Dan Butner (Blue Zones). Butner (Founder of Blue Zones) Key Longevity Foods of Okinawa Okinawans have long told their children and grandchildren to eat something from the land and something from the sea every day. I realized that there is a reason why these sayings have been passed down from generation to generation, just like other dietary traditions that are good for health and longevity. Bitter Gourd The bitter gourd is a long, tuberous gourd that looks like a cucumber with lots of warts. It should be eaten when it is still green and has a bitter flavor. Bitter melon is called goya in Okinawa, and it is often stir-fried with other vegetables, such as bitter melon stir-fried with assorted vegetables, which is the most representative dish in Okinawa and a cornerstone of the Okinawan diet. Recent studies have found that bitter melon is an effective anti-diabetic ingredient, as good as drugs in regulating blood sugar. Bitter melon is one of the most common ingredients in Okinawan cuisine, along with groundnuts, turmeric and seaweed, and contains chemicals that slow the production of damaging free radicals. Bitter melon is now more and more common in American gourmet markets. There is no other ingredient that can replace it in our daily cooking. Tofu Tofu is as much a part of Okinawa's diet as bread is for the French and potatoes are for Eastern Europeans. Okinawans eat about eight times as much tofu as Americans do today. It is made by letting the soy milk coagulate so that the proteins of the soybeans solidify, then pressed into a large block and cut into smaller pieces like a cake. Tofu, like other soy products, is prized for its heart-protective properties. Studies have shown that substituting soy products for meat lowers cholesterol and triglyceride levels in the body, which in turn lowers the risk of heart disease. Groundnuts Okinawan groundnuts are purple groundnuts that are extremely nutritious and are a variation of the usual yellow-orange groundnuts. Although it also has a sweet flavor, it doesn't cause a sudden spike in blood sugar like potatoes do. This type of groundnut has been a local staple since the 17th century, and its leaves can be added to miso soup as a vegetable. Okinawan groundnuts, like other types of groundnuts, also contain high levels of sporamin, an antioxidant with a variety of potent anti-aging properties, and purple groundnuts have higher levels of antioxidants than other groundnuts. Garlic Okinawans sometimes eat pickled garlic. Garlic is one of nature's most powerful natural remedies, and a recent report reviewing thousands of scientific studies states that "human consumption of garlic may prevent or reduce the incidence of major chronic diseases associated with aging," including atherosclerosis, stroke, cancer, immune system disorders, brain aging, arthritis, and cataracts. Turmeric This is the golden-colored cousin of ginger, known as tulip in Japan, and is a staple of the Okinawan diet, used as a spice and in tea. Turmeric is a powerful anticancer, antioxidant, and anti-inflammatory agent, and scientists are currently investigating the anti-aging properties of several compounds contained in turmeric, particularly its ability to mimic the body's caloric restriction patterns. One of these compounds, curcumin, has been shown in clinical and ethnic studies to have a dementia-reducing effect, which may explain why Okinawans suffer from Alzheimer's disease at a much lower rate than Americans. And the Okinawan habit of adding black pepper to turmeric increases the bioavailability of curcumin a thousand-fold. Brown rice The centenarians in Okinawa eat rice every day, and they love both brown and white rice. From a nutritional point of view, brown rice is superior. The hulling process used to produce white rice shaves off dietary fiber and nutrients, including most of the B-complex vitamins and all of the essential fatty acids contained in rice. Okinawan brown rice is more flavorful than the brown rice we generally know, and will soak in water until it is about to sprout, releasing enzymes that break down sugars and proteins, giving it a sweet flavor and soft texture. Green Tea The Okinawans drink a special kind of green tea they call katsura, or tea with an aroma, due to the addition of jasmine and often a little turmeric. Studies have shown that the unique substances contained in green tea can prevent many problems associated with aging, including various forms of heart disease, as well as cancer, stroke, osteoporosis, diabetes and mental decline. Shiitake Mushrooms This class of smoky-smelling fungi grows naturally on dead tree bark in the forest, and is often used by Okinawans in their unique miso soups and stir-fries to add flavor. Shiitake mushrooms contain more than 100 immune-boosting compounds. Shiitake mushrooms are usually dried when purchased and can be restored to their original form by soaking or cooking in soups or sauces, preserving most of their nutrients. Seaweeds are often used to add satiety to dietary content and are low in calories and high in nutrients. Kelp (kombu) and kelp sprouts (wakame) are the most commonly eaten seaweeds in Okinawa and enhance the flavor of many soups and stews. Seaweeds are rich in carotenoids, folates, magnesium, iron, calcium, and iodine, and possess at least six compounds found only in marine plants that appear to act as potent antioxidants at the cellular level. Edible wakame has been harvested in Japan and Korea for centuries, and is now available dried in the United States. Kombu, a type of kelp, is also a time-honored, basic Asian ingredient, and is now available in the United States in small, dried packages.

Okinawan Recipes Vegetable Miso Soup While Japanese restaurants in the United States often serve miso soup as an appetizer for lunch or dinner, Okinawan centenarian Kamada Nakazato likes to put vegetables she picks from her garden in her soup and eat it for breakfast. In the United States, both miso and fresh shiitake mushrooms are available at Asian markets and many large supermarkets. Dark miso has a stronger flavor and is more salty than light or yellow miso (commonly marketed as miso). Servings: 4 Ingredients:

3 tablespoons miso paste, either white miso, miso (also known as red miso), or yellow Shinshu miso 1? tablespoons plain rice vinegar 1 large clove garlic, peeled 4 centimeters of tender sliced ginger, peeled 230 grams of firm tofu, sliced into 1?-centimeter cubes 110 grams of fresh shiitake mushrooms, stems removed, and mushroom umbrellas thinly sliced 2 cups pea shoots (about 85 grams), finely chopped 6 medium scallions, trimmed of any unwanted parts and finely chopped 2 teaspoons sesame oil 1 teaspoon soy sauce

Directions:

Place the miso, rice vinegar, garlic, ginger, and one cup of the water in a food processor or large blender, cover, and blend until smooth and homogeneous, scraping down the blended ingredients. Pour the blended miso paste into a medium sauce pan and stir in 4 cups of water. Add tofu, shiitake mushrooms, pea shoots and scallions; heat over medium heat until boiling, stirring often. Reduce heat to low and simmer, uncovered, for 5 minutes, then turn off heat and toss in sesame oil and soy sauce before serving.

Tips:

For a more flavorful soup, mince the garlic and ginger, but don't put them in a food processor or blender; save them for step 2 and add them directly to the soup with the tofu. If you can't get fresh shiitake mushrooms, soak 4 large dried shiitake mushrooms in a small bowl of warm water for 20 minutes. Drain the mushrooms, leaving the soaking water behind, and strain the water through a colander to remove any particles. Reduce the amount of plain water in the sauce pan by the same amount and add the soaking water instead. Instead of pea shoots, use young spinach leaves or stemmed watercress.

Coconut Groundnut Puree The Japanese word for groundnut, Imo, refers in Okinawa to purple groundnut, which was a staple of Okinawan cuisine from the early 1900s until after World War II. It's also a good substitute for the orange-fleshed groundnuts we're used to eating. Servings: 6, as a side dish Ingredients:

5 medium-sized groundnuts (about 1,350 grams), peeled and cut into cubes of 2.5 centimeters on a side up to 3/4 cup of full-fat or low-fat canned coconut milk 1 teaspoon of ground cinnamon, or more if necessary ? teaspoon of salt (not necessary)

Directions:

Add groundnuts to the recipe. strong>

Place the groundnuts in a large pot and add water so that the water is 2 to 3 centimeters above the groundnuts. Bring to a boil over high heat, then reduce heat to medium and cook for about 25 minutes, until the groundnuts are tender. Pour the groundnuts into a colander in the sink to drain, then transfer to a large bowl. Add ? cup coconut milk and mash to a creamy consistency with a mashing spoon or electric mixer on medium-low speed, adding more coconut milk to make the groundnut puree smoother. Stir in the cinnamon and also add a pinch of salt.

Tip: For a different, lower-fat flavor, replace half of the coconut milk with fresh orange juice when pureeing. But still remember to add cinnamon! Stone Roasted Groundnuts Roasted Okinawan Purple Groundnuts or Orange Flesh Groundnuts will give off a rich flavor and melt-in-your-mouth smooth texture in your mouth. Many Okinawans still prefer to buy the stone-roasted groundnuts peddled in pickup trucks, but you can bake them in your home oven for a similarly delicious flavor, and add a stone-roasted effect if you're using a pizza stone or cast-iron skillet.

Servings: 4 Ingredients:

4 medium-sized groundnuts (about 280 grams each) Aluminum foil Salt, for garnish Cinnamon, for garnish

Directions:

Position a rack in the middle of the oven, and preheat the oven to 177°C. Use a cast-iron skillet or a foil-lined Bake in a cast-iron skillet or foil-lined baking dish, or lay a sheet of aluminum foil on a pizza stone and fold the foil over each side to create a 2- to 3-centimeter-high border to prevent juices from seeping out. Bake for 25 minutes, then turn the squash with your hands on a heatproof mat or dry kitchen towel and continue to bake for another 20 minutes or so, until the squash is tender to the touch. The longer the roasting time, the more the juices will caramelize next to the skin, which is especially popular among Okinawans. Let cool for a few minutes, then peel and serve, garnished with a pinch of salt or cinnamon.

Vegetable Somen Somen is a quick-cooking, thin Japanese noodle dish (not to be confused with soba), and it's usually served cold. Servings: 4 Ingredients:

1/4 cup soy sauce, preferably from a Japanese bottle 1/4 cup mirin 2 teaspoons sesame oil 1 teaspoon red Asian chili paste like sambal 1 teaspoon minced garlic ? teaspoon finely minced peeled young ginger 400 grams dry veggie noodles 1 cup shredded green bell peppers 1 cup julienned carrots 1 cup shredded greens Finely minced green onion, for serving

These are the ingredients you'll find in this recipe.

Whisk together soy sauce, mirin, sesame oil, chile paste, garlic and ginger in a large bowl. Cook the veggie noodles in a large sauce pan according to package directions, then pour into a colander in the sink and rinse the noodles with cold water to stop them cooking. Drain and gently stir in the mixed soy sauce. In the same pot in which you cooked the noodles, bring 1/4 cup of water to a boil and add the peppers, carrots and collard greens. Cover the pot, reduce the heat to low and cook for about 3 minutes, until the ingredients are tender then pour into a colander to drain and run under cold water to cool. Shake colander several times to drain thoroughly. Add the vegetables to the noodles and soy sauce, stirring carefully. Serve as is or cover and refrigerate for up to 4 hours. Garnish with finely minced scallions before serving.

Tip: Ajinomoto is a sweet-flavored Japanese rice wine that is often used in cooking and is available in almost all major North American supermarkets. If you can't find it, you can substitute 1/4 cup dry white wine and 2 teaspoons sugar. If you don't like alcohol in your cooking, you can substitute unsweetened grape juice.