The Secret of Okinawan Longevity

Okinawan cuisine is a balance of simplicity, nutrition, and flavor, and is perhaps best represented by the dish champuru. These simple, home-cooked stir-fries feature a variety of ingredients frequently used in Okinawan cooking, including:

Pork

While pork can be quite fatty, the traditional way of preparing it in Okinawa is to simmer it for a long time to separate the meat from the fat, without losing flavor. Once it is tender enough to cut with chopsticks, it is then typically fried or stewed.

Tofu

Tofu is an essential part of the Okinawan diet, since it is a versatile ingredient that is also a good source of vegetable protein.

Seaweed

In addition to vegetables, seaweed can be a key ingredient in champuru. Kelp, for example, is often cooked and eaten, rather than simply used to make stock for soup.

Salt

Salt is used in moderation. Because crops can be grown in Okinawa year-round, many of the salt-based preservation methods seen elsewhere in Japan are not used on the islands. As a result, the salt intake of the average Okinawan is lower than the national average.

Soup stock

Most soup stock used in Okinawa is dashi, a traditional stock made from fish and kelp. Okinawan dashi is usually made from bonito. In addition to dashi, pork stock is also used, though mainly for rice and noodle dishes. Many traditional dishes utilize soup stock and small amounts of salt to create their bold umami flavors, which are described in Okinawan as ajikuutaa (literally “strong flavor”).

Superfoods are nutrient-rich ingredients considered especially beneficial to health and well-being. The Okinawan diet contains many superfoods, which are produced naturally or through cooking or fermentation.

Goya

Goya, or bitter melon, is rich in vitamin C, beta-carotene, iron, and potassium. It is most often seen in Okinawa’s signature dish, goya champuru.

Mozuku seaweed

Mozuku is a type of seaweed that grows in the waters around Okinawa. It has a somewhat slimy texture, and contains lots of fucoidans, believed to have various health benefits. It is usually eaten as tempura, or sweetened in vinegar.

Shikuwasa

Shikuwasa, or shekwasha, is an Okinawan citrus fruit that is rich in citric acid and polyphenols. It is believed to have antioxidant properties, and in addition to food, it is sometimes used in skincare products.

Sugarcane

Sugarcane, or uji, is the largest crop of Okinawa Prefecture. Brown sugar is made by boiling the juice squeezed from the sugarcane plant. It is high in calcium and minerals, and the leftover material (or bagasse) is rich in dietary fiber.

Turmeric

Turmeric, or uchin, is used as a spice in dishes, or in tea. The autumn variety contains curcumin, which is a polyphenol thought to promote liver health, and spring turmeric contains minerals such as calcium, potassium, iron, and magnesium.

Ryukyu moromi vinegar

Moromi vinegar is extracted and filtered from awamori liquor lees, a by-product of the awamori making process. It contains abundant amounts of citric and amino acids. Ryukyu moromi vinegar is known as a health drink.

Moringa

Moringa is a horseradish plant native to Northern India that is cultivated in Okinawa. It is also called a “miracle tree,” as its seeds, stems, branches, leaves, and roots are said to contain 90 nutrients that affect 300 functions and parts of the human body. It contains plenty of vitamins, zinc, calcium, potassium, phosphorus, dietary fiber and essential amino acids such as lysine and valine.

Acerola

Acerola is a fruit native to the Caribbean. It has about 34 times more Vitamin C than lemon juice, and its skin contains polyphenols. Motobu, located in the northern part of the main island of Okinawa, is known as the production center for acerola and is recognized as the first Super Food Town by the Japan Super Food Association.