Healthy Cooking with Washoku Cuisine

Health Kitchen Washoku brings a fresh take on traditional Japanese cooking that focuses on healthy cooking. It was created to improve your health and make you smile.

 

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Washoku is delicious, nutritious food. It utilizes medicinal cooking (Yakuzen) to cool and warm the body, promote good digestion, and the remove toxins. It stimulates the appetite through:

  • Color
  • Aroma
  • Presentation

Washoku is ideal for people at risk for obesity, high blood pressure, high blood sugar, and metabolic syndrome.

Health Kitchen Focus: 4 Major Health Areas

Health Kitchen focuses on Washoku cuisine for the prevention and treatment
in four major health areas.

Blood Sugar

Your blood sugar or glucose level is the amount of sugar contained in your blood. Blood sugar levels change depending on dietary and physical conditions. Levels that rise and drop dramatically can result in prediabetes or diabetes. Over time, this could damage your body and lead to other health problems including heart disease. To prevent high blood sugar, include a five grain rice mix of barley or brown rice in your diet. Try using foods that are rich in dietary fiber and minerals in your healthy cooking.

All Blood Sugar Recipes

Metabolic Syndrome

Metabolic syndrome refers to risk factors including large waistline, high blood pressure, high fasting blood sugar level, low HDL cholesterol level, and high triglyceride levels. They raise your risk for heart disease and other health problems. They are caused by overeating, poor diet, and lack of exercise. A healthy diet can battle the risk. Eat vegetables, seaweed, and mushrooms containing high levels of dietary fiber. Beans, which contain oligosaccharide, also help prevent metabolic syndrome.

All Metabolic Syndrome Recipes

Blood Pressure

Cut down salt your salt intake to not only prevent high blood pressure, but also to lower high blood pressure. We recommend no more than one teaspoon, or 6g of salt a day. To help manage your blood pressure level, eat fresh vegetables and fruits containing potassium.

All Blood Pressure Recipes

Health & Diet

Eating a healthy diet has benefits beyond addressing high blood pressure, high blood sugar, and metabolic syndrome. Healthy diets have been linked to improvements in mood, enhanced brain function, beautiful skin, and healthier sleep patterns.

All Low Calorie Recipes

Key Ingredients

The Washoku philosophy combines ingredients based on their unique nutritional profiles to create meals that address specific dietary concerns. Learn more about key Washoku ingredients, and their unique nutritional information below.

Brown Rice

Brown Rice contains more Vitamin B and fiber than white rice and produces various effects such as maintaining your body condition. The main function of Vitamin B is to change from carbohydrates and fat to energy. It also is rich in iron and minerals. Minerals help to build strong teeth and bones and also help to clean blood. If minerals are not taken properly, conditions such as osteoporosis, anemia, hypersensitive, and anorexia could occur. In addition, Brown rice contains rich phytic acid which is known to remove chemicals and heavy metals from the body, and promotes detoxification.

Garlic

Garlic contains a compound called Allicin that has a distinctive smell. Allicin helps the live to metabolize fat, thus reducing body fat. It also helps in recovering from exhaustion, activation of the brain, and lowering cholesterol. Garlic is an essential ingredient for dietary life designed to clean blood.

Soybeans

Soybeans are often called “farm meat” because it is rich in protein and lipids. In addition, it contains many vitamins and minerals too.Tofu is relatively high in protein and fat. It provides three key requirements for the body: protein, carbohydrates, and lipids.Soybeans are low in calories and contain a lot of water, giving a sense of fullness and so a high diet effect. Moreover, soybeans contain isoflavone, saponin, and lecithin, important nutrients crucial to maintaining a healthy body. The health benefits of soybeans have attracted much attention in the latest nutrition studies. Soybeans are rich in well-balanced minerals that help to clean blood as well as having anti-aging effects.

Sesame

Sesaminol is an antioxidant that inhibits the production of fatty acid peroxides considered a factor in cellular aging, and it is also known to help to prevent cancer. Furthermore, it helps protect the brain from brain aging. It has also shown to reduce bad cholesterol and prevent arteriosclerosis. Fish oil and Sesame are effective in activating brain functions.

Nagaimo (Yam)

Mucin is derived from Yams. Mucin revitalizes cells, promoting metabolism and preventing aging. It protects against dry skin, relieves fatigue, prevents constipation, and is good for dieting. Yams protect surface digestive organs and maintain condition of digestion. Proteolytic enzymes found in yams help to regulate digestion, discharging excess cholesterol, and cleaning blood. Yams clean intestines and make your skin more beautiful.

Aojiso (Green perilla)

You may know Aojiso or Green Perilla by its common restaurant name, Shiso. These green leaves are often eaten fresh or as a savory herb sauteed with garlic and ginger. It has a strong scent that comes from the essential oils in the leaf. Like many leafy greens, they contain iron, vitamin C, and dietary fiber. With these nutrients, aojiso is considered to have anti-inflammatory properties. It is found by some to stimulate the immune system, as well.

Azuki Beans

Azuki beans are high in dietary fiber, one of the key elements for digestive health. Fiber stimulates peristaltic motion, moving food through the digestive tract and enabling the smooth intake of nutrients from food. Fiber also helps to regulate constipation, diarrhea, and bloating. It may also help prevent more serious conditions like colon cancer.

Bamboo Shoots

Young shoots from the bamboo tree are not just for pandas! They are edible for humans and are a staple in many Asian dishes. Be sure to cook them, or buy boiled bamboo shoots: raw shoots must be processed to eliminate a toxic chemical they contain. They add texture to dishes and absorb flavors readily. Bamboo shoots are rich in both vitamins and minerals, but they low in sugar, carbs, and fat. Therefore, they are a key ingredient for low calorie diets, low sugar diets, and low fat diets.

Basil

Basil is considered by some to be one of the world's super foods. It contains essential oils that can help reduce stress, improve your skin, and bring flavor to medicinal cooking. These essential oils can create anti-inflammatory compounds key to using diet to fend off disease. Basil is very high in iron, which helps bring oxygen to the blood. But it also can help control heart rate and blood pressure, as well as complete key enzymes for the body.

Beef

Grass-fed beef contains omega-3 fatty acids and vitamin E. These are vital to a healthy body, and can help with some important health conditions. Omega 3's can help lower elevated triglycerides, which helps prevent heart disease. Portions of beef should be moderated for health, and lower fat cuts such as top round, flank, and strip may be preferred. But as an important source of protein and vitamin B, beef can be part of healthy cooking and a Washoku diet.

Bitter Melon

Bitter melon is actually a member of the squash family. The bitter taste is used in healthy cooking to balance out strong garlic and spicy flavors. Some traditions hold that bitter melon helps to purify the blood and can help with stomach issues. It is being clinically studied for use as a treatment for diabetes. One important thing to note is that bitter melon should be avoided by women who are trying to conceive, currently pregnant, or nursing. In general, the flesh is best to use, not the seeds.

Black Rice

Black rice is also known as forbidden rice. It has many of the health benefits of brown rice, such as dietary fiber and plant-based protein. However, it has more antioxidants than any type of rice. In particular, it has high levels of anthocyanin. This compound is being studied for preventing cardiovascular disease, reducing inflammation, and lowering LDL cholesterol levels. This GLUTEN FREE grain can also help slow down the rate at which the body absorbs sugar, which is helpful for those monitoring their blood sugar.

Broccoli

Broccoli is a cruciferous vegetable, a group of foods being studied for their anti-cancer properties. But while the science is still in development for that, the nutritional value is not. Broccoli is a rich source of vitamins B1, B2, B3, B6, C, and K. It also contains beta-carotene, iron, zinc, magnesium, and potassium. Broccoli stands up to a variety of cooking methods, and can retain much of its nutrients if not overcooked. This powerful ingredient brings texture and color to health dishes.

Broccoli Sprouts

Broccoli sprouts are a way to pack concentrated broccoli nutrients into your diet. They contain key enzymes that help detoxify the body. They can be a bit hard to find at the store, but are worth seeking out. You can also sprout your own at home with organic seeds, a jar, and a few days. They can be used as a powerful nutritious ingredient in healthy cooking, or as a garnish that is worth eating. Don't leave this on your dish... and don't leave it in the fridge too long. The shelf life of broccoli sprouts is about a week at the most.

Burdock Root

Burdock root is also known as gobo. This root vegetable is rich in fiber and can bring crunch and deep flavor to simmered dishes. If you use fresh burdock root, peel them and then soak in water with vinegar. A key component of burdock root is inulin. This compound has been shown to help reduce blood sugar levels and cholesterol. If you chop it up in small pieces like carrot, you can use both in a stir fry that will help treat a variety of ailments.

Cabbage

Cabbage is said to be one of the world's healthiest foods. It is also very versatile and you'll find it in a variety of recipes here at Health Kitchen Washoku. It is an interesting vegetable in that some of its health benefits increase when cooked lightly. It is a rich source of vitamins K, C, and B6. It is high in antioxidants helps promote oxygen in the blood, key to metabolic syndrome conditions.

Carrot

We all know carrots are good for our eyes. That's because it is rich in vitamin A. But the orange color means carrots are also packed with alpha carotene, beta-carotene, and lutein. Diets rich in these compounds have been shown to have a lower risk of heart disease. Carrots can help you flush toxins from your body, which can aid in weight loss. Plus, the crunchy texture we enjoy in salads and other health dishes actually cleans your mouth.

Chicken

Chicken is a high protein supplier, rich in vitamins and minerals. But this versatile protein can be used in a variety of health cooking recipes. When combined with other healthy foods, people eating chicken have been found to have more success controlling their blood pressure. And chicken also contains iron and vitamin D, which are thought to be helpful when dealing with metabolic issues.

Chives

Chives are from the same family of herbs as garlic and onions. They pack a lot of flavor into their thin green stalks. They also pack a lot of nutrients in, as well. In particular chives are noted for their vitamin A and C content, and allicin. Allicin has been studied for its properties that decrease stiffness in blood vessels and reducing blood pressure. Chives add freshness and color to our recipes. Chives are easy to grow and keep at the ready for your healthy cooking. But they are also easier to find in supermarkets.

Cucumber

Cucumbers are a great source of hydration, since they contain almost 96% water. As such, they are a good low calorie food, because they make you feel full. Cucumbers are a great addition to salads and other Washoku healthy recipes because they bring color and an interesting texture to dishes. Cucumbers also contain potassium which is an important part of a low blood pressure diet. Some say the flavonoids in cucumbers can also contribute to heart health. And the enzymes in cucumbers have been linked to anti-inflammatory activity in the body.

Curry

Curry is one of the most popular spice mixes in the world. It is actually made of several ingredients, and curry mixes can vary depending on where they are sourced from and where they are sold. Curry contains compounds called vasodilators which act to soften the blood vessels. Studies are underway to find out if curry can help reduce high blood pressure and contribute to heart health. One thing to watch out for with curry is its anticoagulant properties. People on blood thinners or will gallstones may want to watch their intake of curry.

Edamame

Edamame is the Japanese name for boiled green soybeans. They contain fiber, protein, vitamins, and minerals for a healthy, low calorie diet. Soy is being studied heavily at the moment, and scientists are interest in the way edamame in our diets can help lower cholesterol, lower hypertension, and even insulin resistance. It is becoming easier to find edamame in super markets. Check in the frozen section for shelled or "in the pod" options.

Eel (Unagi)

Although people have been eating eel for thousands of years, studies on the health benefits of eel are still ongoing. Eel is rich in omega-3 fatty acids, while being lower than other fish sources in omega-6 fatty acids. This shows promise for heart health. Eel is key for medicinal cooking since it is extremely rich in vitamin A and D. But it should be used with consideration, since it is also higher in sodium than other protein sources.

Egg

Eggs have had a bad reputation in the nutritional community for a while. But updated studies have shown them to be a valuable source of nutrition. Beyond vitamins B and D, they also contain zinc, iron, and copper. Eggs, from chickens, quail, and ducks offer a variety of flavor and color. And since they can be cooked in many different ways, they are an important part of Washoku cooking and healthy cooking.

Eringi Mushroom

Eringi mushrooms can also be found under the names "king trumpet mushrooms" or "king oyster mushrooms." It is known for its meaty texture, which makes it a key ingredient for washoku. It can be used in recipes that are classified as vegetarian. Studies have shown these mushrooms to contain significant amounts of antioxidants, zinc, iron, potassium, and folic acid. These ingredients make some consider eringi mushrooms to be a key dietary way to fight cardiovascular disease.

Five Grains Mix

Five grains mix is a healthy base for simple meals and several recipes here on Health Kitchen Washoku. It is comprised of brown rice, red rice, millet, quinoa, and amaranth. A grain mix is an efficient way to incorporate the health benefits of all these superfoods into one cooking pot.

Ginger

Ginger that we eat comes from the root of the ginger plant. It is known in medicinal cooking for calming the stomach. Newer studies have researched the effects of ginger in treating arthritis and diabetes. Buying pre-minced ginger in a jar may be convenient. But only the freshly grated root will give you that bright, bold, fresh flavor so important for healthy cooking recipes.

Gochujang (Korean red chili paste)

Gochujang is a fermented red pepper sauce. It brings strong flavors to dishes, which is key to making healthy cooking delicious. But gochujang also has nutritional value. Koreans are studying the value of eating gochujang to prevent obesity and diabetes. You can buy gochujang in a jar or tub in the Asian aisle of your supermarket. Or if you are feeling ambitious, you can make your own!

Green Beans

Green beans are bright and crunchy and an important part of Washoku recipes. Since they are rich in chlorophyll, you can't see the yellow-orange of all the carotenoids they contain. But these key compounds are powerful antioxidants. Research on green beans in the diet have shown lower levels of blood fat. Green beans can be purchased fresh or frozen - they retain much of their nutrients when cooked. However, canned green beans do lose some of their antioxidant properties during the canning process.

Green Peas

Green peas pack a surprising amount of nutrition in their small size. They contain protein, fiber, and antioxidants. Their high fiber content means they can help slow down the digestion of sugars, and their antioxidant properties may help reverse insulin resistance and symptoms of type 2 diabetes. Peas can be purchased fresh, frozen, or dried. Be on the watch for peas with sodium added for processing.

Konbu (Dried kale konbu)

Kale has become one of most popular superfoods in the past few years. Medicinal cooking experts are excited by the potential of kale in the diet helping to lower cholesterol. Kale is an amazing source of vitamin K. This vitamin is key to controlling chronic inflammation and related health issues. One important thing to remember for enjoying kale is to remove the tough stems before cooking it.

Konjac

Konjac is a root or tuber that is processed into a jelly or powder It has several applications in traditional Japanese Washoku cooking, as well as vegan cooking. Look for it at an Asian market.

Lotus Root

Lotus root may contribute to healthy diet benefits such as reduced cholesterol, lower blood pressure, and increased circulation. It is rich in vitamins B6 and C, as well as copper, manganese, and zinc. Lotus root should not be eaten raw. You can buy fresh whole lotus roots in most Asian markets. They should be firm and unlike many root vegetables, they should be stored in the refrigerator.

Mackerel

Mackerel is one of several types of fish popular in recent years for fighting cardiovascular disease. That's because it is rich in omega-3 fatty acids, which are important for heart health. Mackerel is also low in saturated fat. You can buy fresh mackerel, or canned. If you go for fresh fish make sure it is recently caught, or it may have an unpleasant taste.

Millet

Diets that include millet may help protect the heart and fight diabetes. It is a seed grass that is gluten free and rich in minerals such as calcium, iron, zinc, and magnesium. It is also rich in dietary fiber, which can help slow the absorption of sugars. Millet can be a bit hard for some people to digest, so incorporate it into your diet slowly.

Miso Paste

Miso paste is source of flavor and umami. It is made by blending seasonings with fermented soybeans (and sometimes other ingredients). But it is more than just an average ingredient. It is important for medicinal cooking because it contains essential amino acids. Miso should be stored in a sealed container in your refrigerator.

Maitake Mushroom

Mushrooms are one of the top ways for us to ingest selenium. This mineral is linked to healthy metabolism. They also bring meaty flavors and textures to vegetarian Washoku dishes. The best way to clean mushrooms without them getting soggy is to brush them with a damp paper towel to remove visible turn. A brief rinse is also okay, but do not soak them.

Natto (Fermented soybeans)

Natto is the Japanese word for soybeans fermented with a specific type of probiotic. Some say that fermented soybeans are easier to digest than fresh ones. Natto is very rich in vitamins K1 and K2, which has been linked to heart health and strength. For some, natto is an acquired taste. But our healthy recipes include some clever ways to combine natto with other flavorful ingredients.

Nira (Chinese Chive)

Chinese chives have a distinct garlic flavor, but are used in healthy cooking recipes in a similar way to traditional chives. They are noted for their vitamin C and cellulose content. These compounds are thought to play a role in preventing heart disease.

Okara (Soy pulp)

Okara (Soy pulp) is a pulp made of the insoluble parts which remain after pureed soybeans are filtered in the production of soy milk and tofu. Okara is a very healthy food because it is high in protein and fiber, but low in fat. It has many of the same nutritional benefits as soybean and tofu.

Okra

Okra are green seed pods cooked in a variety of cuisines. The texture of cooked okra may be an acquired taste. Some Washoku recipes call for short cooking times on okra which may also reduce the slippery texture. Okra is rich in vitamins A, B, and C, as well as folic acid. Okra is considered to be a digestive aid and may help support blood clotting enzymes.

Onion

Onions add flavor and aromatics to healthy dishes. Their chromium content is thought to assist in the regulation of blood sugar by the body. The sulfur in onions that give them their distinct smell is also linked to lowering blood sugar and increasing insulin. Be sure to check your Washoku recipe to see if it calls for red, yellow, or white onion.

Oshi Mugi (Rolled barley)

Oshi Mugi, or rolled barley, looks a lot like rolled oats. Rolled barley cooks faster than pearl or hulled barley. Like other whole grains, they are linked to a reduced risk for diabetes and heart disease. The minerals in rolled barley may even naturally decrease blood pressure. Rolled barley can be found in natural food stores, asian markets, and some super markets.

Oyster

Oysters are a nutritionally-dense form of protein to use in healthy recipes. They are loaded with vitamin C, zinc, and iron. As such they are a medicinal cooking tool for fighting heart disease and may even help lower LDL cholesterol. Cooked oysters still offer a lot of nutritional value. You may even be able to find them frozen or canned, which would work for cooking preparations.

Peanut

Peanuts contain key nutrients that benefit the heart, such as magnesium, niacin, and copper. Some experts are saying peanuts may even help prevent heart disease. As a healthy cooking ingredient, peanuts bring flavor and crunch to a variety of dishes. You can buy peanuts shelled, or unshelled. Unshelled are slightly more expensive, but are more convenient for home cooks strapped for time.

Pineapple

Pineapples are a sweet way to bring antioxidants to your healthy recipes. They are an excellent source of vitamin C, manganese, and copper. As such, they are thought to reduce excessive blood coagulation and support circulation. You can judge a fresh pineapple by its weight: it should feel heavy for its size. Frozen pineapple is a good choice, too as it is already peeled and chopped, but is not stored in a sugary syrup.

Pork

Pork is a lean protein that delivers iron and potassium to the body. Depending on the cut of pork you use, the fat content may vary. It is important to ensure pork is fully cooked before eating it, since it may carry parasites. Fully cooking pork eliminates this risk.

Potato

Potatoes are an important part of healthy cooking since they can carry added flavors and be cooked to a variety of textures. Potatoes contain vitamin B6, potassium, and copper. When prepared in healthy ways, the kukoamine compounds in potatoes have the potential to help lower blood pressure. The vitamin B6 in potatoes also supports cardiovascular health.

Red Bell Pepper

Red bell peppers have the highest vitamin C content of all bell peppers. The capsaicin in bell peppers may help lower cholesterol and control diabetes. And bell peppers also contain vitamin E, which contributes to heart health. Some people recommend washing bell peppers in cold water and scrubbing them lightly to remove any wax. It is also recommended that you keep bell peppers refrigerated.

Salmon

Salmon is a unique ingredient for healthy cooking in that the health benefits of it have been proven. The key is to find wild-caught salmon, since its nutritional value is higher than that of farmed salmon. One good way to find wild caught salmon is in a can. Some Washoku recipes may call for fresh, but in other cases canned salmon may be a more economical alternative. Salmon is a strong source for vitamins B3, B12, and D, as well as selenium and omega-3 fatty acids. Heart health is just one benefit on a long list when it comes to including salmon in a healthy diet. In parts of the world where salmon is consumed regularly, heart disease is very low. Also linked but not yet proven are a lowered risk for diabetes and high blood pressure.

Scallops

Scallops pack a lot of protein into their small package. They are almost 80% protein. Like other shellfish, they are also rich in magnesium, potassium, and vitamin B12. That B12 has been linked to the process of converting chemicals in the body that damage blood vessels. Therefore, a full daily intake of B12 is a good idea for people at risk for diabetes, heart disease, and metabolic syndrome.

Shrimp

Shrimp is rich in minerals such as selenium, copper, and iodine. But it is unique in that is a rich source of a particular carotenoid. In preliminary studies, this carotenoid decreased the risk of diabetes-related health problems. In addition, shrimp contains omega-3 fats, which support heart health. Frozen shrimp are a good source for healthy Washoku recipes, since they have a longer shelf life and can cost less than fresh shrimp. When you thaw frozen shrimp, place them in the refrigerator, not at room temperature. This method helps to retain their nutritional potency.

Shungiku (Garland chrysanthemum)

Shungiku is the Japanese name for garland chrysanthemum leaves. It adds a crisp texture when added whole to dishes, and brings an almost mustard, bright flavor. Shungiku contains chlorogenic acid which has been shown to aid in weight loss. Raw shungiku has more potassium than bananas, which can help protect against hypertension. If you cannot find shungiku but would like to make a recipe that calls for it, you might consider spinach as a substitute.

Soba Noodle

Soba noodles are high in protein and soluble fiber. This makes them a good healthy cooking ingredient for people managing cardiovascular health and controlling blood sugar. They also contain high amounts of manganese, which supports digestive enzymes, thus aiding in weightloss. Consistent levels of manganese can also help repair glucose sensitivity. Soba noodles are available at most super markets.

Spinach

Spinach is a superfood vital to a healthy diet. It is low in fat and high in vitamin C, niacin, zinc, protein and fiber. It is linked to vitality supports healthy blood vessels, and may help lower blood pressure. When used in cooked dishes, frozen or canned spinach may be a good alternative to fresh. It may cost less per serving, but all three options still retain their vitamin C content.

String Beans

String beans are another name for green beans. They are bright, crunchy ,and an important part of Washoku recipes. They contain key substances called carotenoids, which are powerful antioxidants. Research shows they may lower levels of blood fat. String beans can be purchased fresh or frozen - they retain much of their nutrients when cooked. However, canned string beans do lose some of their antioxidant properties during the canning process.

Sweet Potato

Sweet potato is a good source of vitamin A and C, manganese, copper, and dietary fiber. They are becoming a popular alternative to white and yellow potatoes. Although they are sweet, their sugars are released slowly. This means they will not cause blood sugar spikes when prepared in healthy recipes. The potassium in sweet potatoes may help regulate the kidneys.

Pumpkin

Pumpkin is a versatile cooking ingredient for those who want to make their recipes healthier. The high fiber content in pumpkin makes them helpful for people trying lower calorie diets, since they make you feel full. In addition, pumpkin seeds contain phytosterols, which have been studied for their link to lowering LDL cholesterol. That's a good reason to buy a whole pumpkin instead of canned pumpkin.

Tofu

Tofu is a food rich in amino acids, iron, calcium, and other nutrients vital to a health body. It is a bean curd made from soybeans. Many believe the protein in tofu can help lower LDL or bad cholesterol. Be sure to rinse your tofu after you open the package, and if you don't use all of it in your Washoku recipe, you can store the remainder in water in the refrigerator for about a week. You should be careful about your consumption of tofu if you have had kidney stones.

Tomato

Tomatoes contain vitamins A, B6, C, and K as well folate and thiamin. These vitamins have been linked to reducing cholesterol and blood pressure. Recent studies have focused on the nutrient lycopene, which is found in tomatoes. Scientists are exploring if it can help reduce the symptoms of cardiovascular diseases. Be sure to use tomatoes in a variety of healthy recipes, since they are good to eat both cooked and raw.

Tuna

Tuna is one of the best dietary sources for omega-3 fatty acids. These compounds can help reduce cholesterol. Studies of patients who eat tuna showed they may be at a lower risk for certain heart conditions. It is thought that tuna releases additional healthy substances as it is cooked. This is good news if you get your tuna in cans.

Turmeric

Is turmeric the biggest key to medicinal cooking? Possibly. Many scholarly articles have been published about the health benefits of turmeric and its compound curcumin. This substance has been said to be more powerful than pharmaceuticals for reversing diabetes and for slowing blood clotting. This is likely due to the powerful antioxidant properties. You can buy turmeric root in some specialty supermarkets. When you buy powdered turmeric, be sure to check that there are no additives or fillers.

Walnut

Walnuts, rich in omega-3 fatty acids, are said to help decrease LDL cholesterol and improve blood quality. The additional amino acids in walnuts may support patients with heart disease. Like many nuts, walnuts bring important texture to healthy dishes. However, these nuts with a high fat content can dry out or go rancid, even if you bought them in the shell. Be sure to check if your walnuts are fresh before adding them to your next Washoku recipe.

Yellow Bell Pepper

Yellow bell peppers bring bright colors and flavors to healthy recipes. In addition, they are rich in vitamin C. They also contain protein, fiber, and iron. It is believed the vitamin C and iron in yellow bell peppers can help the body repair itself. This may have benefits for patients at risk of heart disease. Yellow bell peppers are one of the easiest colorful produce items to find in most supermarkets.

Zucchini

Zucchini is a type of squash known for being rich in manganese, vitamin C, and dietary fiber. This makes zucchini a good choice for people on a low calorie diet, as it will make you feel full longer. Vitamin C and manganese have also been linked to strong, healthy hearts in areas of the world where zucchini grows abundantly. It seems compounds in zucchini can help prevent cholesterol from building up in blood vessels.

Daikon Radish

Daikon radish is low in calories, but high in nutrients. It is the root of the plant that we eat, which is white and similar in texture to a turnip. It is not as sharp in flavor as a pink radish. But it is crisp and juicy. This brings interesting textures to healthy recipes. Daikon is easy to fill up on, but since it is low in calories, it is a good weight loss ingredient. Be careful eating a lot of daikon if you have a history of gallstones.

Hijiki Seaweed

Hijiki seaweed brings flavor and texture to washoku cooking. But it is also filled with important minerals for healthy bodies, such as vitamin K, calcium, iodine, iron, and magnesium. The fiber in hijiki seaweed helps flush excess cholesterol from the blood. It also helps the body regulate insulin levels. It is purchased dry, and looks like tea before it is cooked.

Full Key Ingredients List

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