Dan Butner (founder of Blue Zones) Okinawa's main longevity food. For a long time, Okinawa people have been telling their children and grandchildren to eat something from land and sea respectively every day. I found that these proverbs have been passed down from generation to generation for a reason, just like other dietary traditions that are beneficial to health and longevity. Bitter gourd Bitter gourd is a long, gnarled gourd, which looks like a cucumber with many warts. Eat it while it is still green, and it tastes bitter. Bitter gourd is called goya in Okinawa, and it is often fried with other vegetables, such as bitter gourd fried assorted vegetables, which is the most representative cuisine in Okinawa and the cornerstone of Okinawa diet. Recent studies have found that bitter gourd is an effective anti-diabetic food, and its effect in regulating blood sugar is as good as that of drugs. Bitter gourd, like sweet potato, turmeric and seaweed, is the most common ingredient in Okinawa cuisine, and the chemicals contained in it can slow down the production of destructive free radicals. Bitter gourd is becoming more and more common in the American food market. In our daily cooking, no ingredient can replace its efficacy. Tofu Tofu is to Okinawa what bread is to the French and potatoes are to the Eastern Europeans. It is a must-eat thing every day. Okinawa people eat about eight times as much tofu as Americans at present. The way to do this is to let the soybean milk solidify, so that the protein of the soybean will coagulate, then press it into a big block, and then cut it into small pieces like a cake. Tofu, like other soybean products, is highly regarded for its heart-protecting effect. Studies have shown that replacing meat with soy products can reduce the contents of cholesterol and triglyceride in the body, thus reducing the risk of heart disease. Sweet potato Okinawa sweet potato is a purple sweet potato with high nutritional value, which is a variety of general yellow-orange sweet potato. Although purple sweet potato tastes sweet, it won't make blood sugar suddenly soar like potatoes. This sweet potato has been a local staple food since the 7th century, and its leaves can also be added to miso soup as vegetables. Okinawa sweet potato, like other kinds of sweet potato, contains a lot of protein, which is an antioxidant with many powerful anti-aging properties, while purple sweet potato has higher antioxidant content than other sweet potatoes. Garlic Okinawa people sometimes eat pickled garlic. Garlic is one of the most powerful natural medicines in nature. Recently, a report that reviewed thousands of scientific studies indicated that "human consumption of garlic can prevent or reduce the incidence of major chronic diseases related to aging", including arteriosclerosis, stroke, cancer, immune system diseases, brain aging, arthritis and cataracts. Turmeric, the golden cousin of ginger, is called Yujin in Japan. It is an important part of Okinawa's diet and can be used as spice and tea. Turmeric is a powerful anti-cancer, anti-oxidation and anti-inflammatory agent. At present, scientists are studying the anti-aging characteristics of several compounds contained in turmeric, especially the ability to simulate the calorie restriction mode of human body. In clinical and ethnic studies, it has been proved that one of the compounds, curcumin, has the effect of slowing down dementia, which can explain why the proportion of Okinawa people suffering from Alzheimer's disease is much lower than that of Americans. Moreover, Okinawa people are used to adding black pepper to turmeric, which can improve the bioavailability of curcumin by 1111 times. Brown rice centenarians in Okinawa eat rice every day, and they love brown rice and white rice. From a nutritional point of view, brown rice is superior. The hulling process of producing white rice will cut off dietary fiber and nutrients, including most of the vitamin B group and all the essential fatty acids contained in rice. Okinawa brown rice is more delicious than what we generally know. It will be soaked in water until it is about to germinate, releasing enzymes that decompose sugar and protein, giving brown rice a sweet flavor and soft texture. Green Tea Okinawa people drink a special kind of green tea, which they call fragrant tablets, that is, tea with aroma. This is because jasmine is added to it, and usually a little turmeric is added. Studies have shown that the unique substances contained in green tea can prevent many problems related to aging, including various forms of heart disease, as well as cancer, stroke, osteoporosis, diabetes and mental decline. Mushrooms, a kind of smoky fungus, naturally grow on the dead bark in the forest, and Okinawa people often use them in their unique miso soup and stir-fry to add flavor. Lentinus edodes contains more than 111 kinds of compounds that can enhance immunity. Mushrooms are usually dry when bought, and can be restored to their original state by soaking or cooking in soup or sauce, and most nutrients can be preserved. Seaweed is usually used to increase the satiety of diet, which is low in calories and high in nutrients. Kelp (kelp) and kelp bud (Undaria pinnatifida) are the most commonly eaten seaweed in Okinawa, which can enhance the flavor of many soups and stews. Seaweed is rich in carotenoids, folate, magnesium, iron, calcium and iodine, and has at least six compounds unique to marine plants, which seems to be an effective antioxidant at the cellular level. Edible Undaria pinnatifida has been harvested in Japan and Korea for centuries, and now dried Undaria pinnatifida can also be bought in the United States. Kelp is a kind of kelp and a basic ingredient in Asia with a long history. Now, the United States can also buy dried kelp in small packages.

Dan Butner (founder of Blue Zones) Okinawa's main longevity food. For a long time, Okinawa people have been telling their children and grandchildren to eat something from land and sea respectively every day. I found that these proverbs have been passed down from generation to generation for a reason, just like other dietary traditions that are beneficial to health and longevity. Bitter gourd Bitter gourd is a long, gnarled gourd, which looks like a cucumber with many warts. Eat it while it is still green, and it tastes bitter. Bitter gourd is called goya in Okinawa, and it is often fried with other vegetables, such as bitter gourd fried assorted vegetables, which is the most representative cuisine in Okinawa and the cornerstone of Okinawa diet. Recent studies have found that bitter gourd is an effective anti-diabetic food, and its effect in regulating blood sugar is as good as that of drugs. Bitter gourd, like sweet potato, turmeric and seaweed, is the most common ingredient in Okinawa cuisine, and the chemicals contained in it can slow down the production of destructive free radicals. Bitter gourd is becoming more and more common in the American food market. In our daily cooking, no ingredient can replace its efficacy. Tofu Tofu is to Okinawa what bread is to the French and potatoes are to the Eastern Europeans. It is a must-eat thing every day. Okinawa people eat about eight times as much tofu as Americans at present. The way to do this is to let the soybean milk solidify, so that the protein of the soybean will coagulate, then press it into a big block, and then cut it into small pieces like a cake. Tofu, like other soybean products, is highly regarded for its heart-protecting effect. Studies have shown that replacing meat with soy products can reduce the contents of cholesterol and triglyceride in the body, thus reducing the risk of heart disease. Sweet potato Okinawa sweet potato is a purple sweet potato with high nutritional value, which is a variety of general yellow-orange sweet potato. Although purple sweet potato tastes sweet, it won't make blood sugar suddenly soar like potatoes. This sweet potato has been a local staple food since the 7th century, and its leaves can also be added to miso soup as vegetables. Okinawa sweet potato, like other kinds of sweet potato, contains a lot of protein, which is an antioxidant with many powerful anti-aging properties, while purple sweet potato has higher antioxidant content than other sweet potatoes. Garlic Okinawa people sometimes eat pickled garlic. Garlic is one of the most powerful natural medicines in nature. Recently, a report that reviewed thousands of scientific studies indicated that "human consumption of garlic can prevent or reduce the incidence of major chronic diseases related to aging", including arteriosclerosis, stroke, cancer, immune system diseases, brain aging, arthritis and cataracts. Turmeric, the golden cousin of ginger, is called Yujin in Japan. It is an important part of Okinawa's diet and can be used as spice and tea. Turmeric is a powerful anti-cancer, anti-oxidation and anti-inflammatory agent. At present, scientists are studying the anti-aging characteristics of several compounds contained in turmeric, especially the ability to simulate the calorie restriction mode of human body. In clinical and ethnic studies, it has been proved that one of the compounds, curcumin, has the effect of slowing down dementia, which can explain why the proportion of Okinawa people suffering from Alzheimer's disease is much lower than that of Americans. Moreover, Okinawa people are used to adding black pepper to turmeric, which can improve the bioavailability of curcumin by 1111 times. Brown rice centenarians in Okinawa eat rice every day, and they love brown rice and white rice. From a nutritional point of view, brown rice is superior. The hulling process of producing white rice will cut off dietary fiber and nutrients, including most of the vitamin B group and all the essential fatty acids contained in rice. Okinawa brown rice is more delicious than what we generally know. It will be soaked in water until it is about to germinate, releasing enzymes that decompose sugar and protein, giving brown rice a sweet flavor and soft texture. Green Tea Okinawa people drink a special kind of green tea, which they call fragrant tablets, that is, tea with aroma. This is because jasmine is added to it, and usually a little turmeric is added. Studies have shown that the unique substances contained in green tea can prevent many problems related to aging, including various forms of heart disease, as well as cancer, stroke, osteoporosis, diabetes and mental decline. Mushrooms, a kind of smoky fungus, naturally grow on the dead bark in the forest, and Okinawa people often use them in their unique miso soup and stir-fry to add flavor. Lentinus edodes contains more than 111 kinds of compounds that can enhance immunity. Mushrooms are usually dry when bought, and can be restored by soaking or cooking in soup or sauce, and most nutrients can be preserved. Seaweed is usually used to increase the satiety of diet, which is low in calories and high in nutrients. Kelp (kelp) and kelp bud (Undaria pinnatifida) are the most commonly eaten seaweed in Okinawa, which can enhance the flavor of many soups and stews. Seaweed is rich in carotenoids, folate, magnesium, iron, calcium and iodine, and has at least six compounds unique to marine plants, which seems to be an effective antioxidant at the cellular level. Edible Undaria pinnatifida has been harvested in Japan and Korea for centuries, and now dried Undaria pinnatifida can also be bought in the United States. Kelp is a kind of kelp and a basic ingredient in Asia with a long history. Now, the United States can also buy dried kelp in small packages.

Okinawa recipes miso soup with vegetables Although Japanese restaurants in the United States often use miso soup as an appetizer for lunch or dinner, Kamada Nakazato, a centenarian in Okinawa, likes to put vegetables she picked from the garden in the soup for breakfast. In the United States, miso and fresh mushrooms can be bought in Asian markets and many large supermarkets. Dark miso has a stronger flavor and is more salty than light or yellow miso (a common miso in the market). Dosage: 4 people Ingredients: 3 tablespoons of miso sauce, white miso, miso (that is, red miso) or yellow Xinzhou miso, 1.5 tablespoons of pure rice vinegar, 1 large cloves of garlic, peeled 4 cm long tender ginger slices, peeled 231 grams of hard tofu, and cut into 1.5 cm cubes of fresh 1,111 grams. Chop 6 medium-sized shallots, remove unwanted parts, and cut into chopped green onions, 2 teaspoons of sesame oil and 1 teaspoon of soy sauce

Practice: put miso, rice vinegar, garlic, ginger and a glass of water into a food processor or a large blender, cover it, mix until smooth and even, and scrape off the stirred sauce. Pour the stirred miso sauce into a medium saucepan, then add 4 cups of water and stir. Add tofu, shiitake mushrooms, pea sprouts and shallots, and heat to a boil over medium heat, stirring frequently. Turn to low heat, cover and simmer slowly, turn off the heat after 5 minutes, and mix sesame oil and soy sauce before serving.

Tip:

If you want to make the soup more tasty, you can chop garlic and ginger, but don't put them in a food processor or blender. Leave them for step 2 and add them directly to the soup with tofu. If you can't buy fresh mushrooms, soak four dried mushrooms in warm water in a small bowl for 21 minutes. Drain the mushrooms and leave the mushroom soaking water, and filter out the particles in the water with a strainer. After the pure water in the sauce pan is reduced by the same amount, add the mushroom soaking water instead. You can use spinach leaves or cauliflower instead of pea seedlings.

Japanese sweet potato Imo refers to purple sweet potato in Okinawa. Purple sweet potato has been the staple food of Okinawa people since the early 21th century and after World War II. The orange sweet potato that we are used to eating is also a good substitute. Serving size: 6 people. As a side dish: 5 medium-sized sweet potatoes (about 1,351g). After peeling, cut them into cubes with a side length of 2.5cm. At most, 3/4 cups of full-fat or low-fat canned coconut juice and 1 teaspoon of cinnamon powder can be added. If necessary, more than half a teaspoon of salt can be added (not necessary).

Practice: put the sweet potatoes in a big pot and add water to make the water level of the sweet potatoes 2-1. Boil over high heat, then turn to medium heat and cook for about 25 minutes until the sweet potatoes are soft. Pour the sweet potato into the filter basin in the sink and drain it, then move it to a big bowl. Add half a cup of coconut juice, mash it into a creamy shape with a mud spoon or an electric stirring rod at medium and low speed, and add more coconut juice to make the sweet potato puree smoother. Stir in cinnamon, or add some salt.

tip: to make different flavors with lower fat, half of coconut juice can be replaced with fresh orange juice when pressing mud. But remember to add cinnamon powder! Shi roasted sweet potatoes roasted Okinawa purple sweet potato or orange sweet potato will both give off rich flavor and smooth taste in your mouth. Many Okinawans still like to buy stone roasted sweet potatoes sold in pickup trucks, but you can also bake similar delicacies in the oven at home. If you use pizza slate or cast iron frying pan, you can also add the effect of stone baking.

quantity: 4 persons. Material: 4 medium-sized sweet potatoes (about 281 grams each) with aluminum foil paper salt, cinnamon powder for dish setting, and

method: put the grill in the middle of the oven and preheat the oven to 177 C. Use a cast iron frying pan or baking tray covered with aluminum foil, or spread an aluminum foil paper on the pizza slate, and fold each side of the aluminum foil paper into a 2-3 cm high edge to prevent the juice from oozing out. After baking for 25 minutes, turn the sweet potato over with your hands through a heat insulation pad or a dry kitchen towel, and continue baking for more than 21 minutes until the sweet potato feels soft. The longer it is baked, the more juice there will be next to the sweet potato skin. caramelization, Okinawa people especially like to eat this kind of roasted sweet potatoes. Let it cool for a few minutes, then peel it and eat it. You can also sprinkle some salt or cinnamon powder for decoration.

Vegetarian noodle vegetarian noodle is a kind of Japanese fine noodle that is cooked quickly (not to be confused with soba noodle). Vegetarian noodle is usually eaten cold. Ingredients: 4 people: 1/4 cup of soy sauce, preferably 1/4 cup of miso, 2 teaspoons of sesame oil, 1 teaspoon of Asian red pepper paste such as Shenba sauce, 1 teaspoon of minced garlic, half teaspoon of peeled tender ginger, 411 grams of dry noodle, 1 cup of shredded green pepper, 1 cup of shredded carrot, 1 cup of shredded green cabbage, and finely chopped green onion. Put on the plate and mix the soy sauce, miso, sesame oil, pepper paste, garlic and ginger in a large bowl. Cook vegetarian noodles in a large saucepan according to the instructions on the package, and then pour them in.