Not all ingredients are local. But sometimes, it’s worth embracing the offerings of the 21st century and being grateful for access to nutritionally rich products. The Okinawan centenarians regularly consume fermented soy products like tofu and miso soup. It’s essential to understand that traditional fermentation methods differ significantly from industrial processes, which is why finding a responsible producer is so important. Classic fermentation greatly improves the quality of soy, making it easier to digest and eliminating antinutrients. So, the tofu eaten by Okinawan centenarians is very different from the tofu we often buy. Prioritize quality and proper fermentation, not "quick" products, and you'll be on the right track.
Before 1940, Japanese longevity zones had diets that included fish at least three times a week, seven servings of vegetables, and one to two servings of whole grains daily. Additionally, they consumed two servings of fermented soy (for protein and flavonoids), mostly in the form of tofu and miso paste. Their diet included moderate amounts of fruit and eggs just a few times a week. Dairy products made up no more than 3% of their overall intake, and meat was eaten only once every couple of months. Overall, their diet was 80% vegetarian. For anyone aged 40-45+ or dealing with health concerns, a modern "healthy plate" should strive to follow this model.
- 200-225 g silken tofu
- 1/3 tsp. black or pink salt (aromatic sea salt, rich in minerals)
- 1/4 tsp. turmeric
- freshly ground black pepper
- 1 tsp. nutritional yeast (optional, for added B vitamins)
- olive oil, rice bran oil or butter
- for a firmer texture, you can add 1 tsp psyllium or use firm tofu, but I personally prefer the silken tofu version
Remove the tofu from its packaging and drain the water. Mash it with a fork. Heat oil in a skillet. Add the mashed tofu and cook over medium-high heat, allowing excess liquid to evaporate. After 1–2 minutes, add salt, turmeric, and nutritional yeast. Cook for another minute. Serve topped with freshly ground black pepper. For a balanced plate, aim for 2/3 of your serving to be vegetables: fresh, cooked, or fermented. Add greens or seaweed, drizzled with a touch of soy sauce for flavor.
Remove the tofu from its packaging and drain the water. Mash it with a fork. Heat oil in a skillet. Add the mashed tofu and cook over medium-high heat, allowing excess liquid to evaporate. After 1–2 minutes, add salt, turmeric, and nutritional yeast. Cook for another minute. Serve topped with freshly ground black pepper. For a balanced plate, aim for 2/3 of your serving to be vegetables: fresh, cooked, or fermented. Add greens or seaweed, drizzled with a touch of soy sauce for flavor.
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