Healthy Japanese Food

Learn a little bit more about Japan and its culinary culture by introducing some traditional recipes to your daily life.
Healthy Japanese Food

Last update: 15 September, 2018

Japanese food is so much more than just sushi. This Asian country has one of the most diverse culinary cultures in the world. Depending on the region, cooking styles can vary dramatically, making Japanese food from both, the north and south of the country, very different from each other. Today we’ll show you a selection of healthy Japanese food recipes.

Seitan and vegetables stir fry

Seitan and vegetables stir fry.

The main ingredient in this recipe is seitan. This product is also known as vegan meat. It’s made of wheat gluten that’s cooked in a vegetable broth. Next, we’ll explain how you can cook it, along with some vegetables.

Ingredients for four people:

  • 7 ounces of seitan
  • 3.5 ounces of onions
  • 3.5 ounces of red peppers
  • 4 mushrooms
  • Half of an apple
  • Garlic
  • Teriyaki sauce
  • Oil


To make this easy recipe, begin by cutting all of the ingredients into pieces. Try to make them all the same size so that they cook evenly and are easier to eat. Put the apple pieces in a bowl, along with 2 tbsp of the teriyaki sauce. Let this sit, while you work on the next steps.

Now, heat up a small amount of oil in a pan and fry the seitan. Once it’s golden, take it off of the heat and put it aside, on a plate. Use that same oil to stir fry the vegetables. Once the vegetables are cooked, add the seitan to them. Add the sauce and the apple pieces at the last moment. Cook for one more minute, on a high flame and it’s ready!

You can make this recipe in many different ways. Another option is to make breaded seitan, but, remember that if you do this, then it’s not going to be a healthy recipe anymore. You can also choose different vegetables according to your taste.

Chicken and shrimp yakisoba

Chicken and shrimp yakisoba.

Yakisoba is Japan’s most popular noodle dish. They’re very thin, long noodles that you can make in many different ways. This recipe is so easy to make that it’s become the favored dish of Japanese street food. The most common way to prepare it, is using chicken and shrimps or vegetables.

Ingredients for four people:

  • 14 ounces of soba noodles
  • Yakisoba sauce
  • 7 ounces of chicken breast
  • 7 ounces of shrimps
  • Half of an onion
  • 1 Carrot
  • Salt
  • Oil


Start by steaming the noodles. While they’re cooking, heat up some oil in a pan. Once the oil is hot add in the diced onion. Cut the chicken breast in cubes and season them with a pinch of salt. Cook the chicken and the onions together. After that, add the carrots. Cook all of the ingredients together on a low heat for 10 minutes.

Next, put in the noodles and mix everything together. Now’s the time to add the shrimps. Put a lid on the pan and cook everything on a low heat for five more minutes.

Finally, add the main ingredient: the yakisoba sauce. Mix everything together and turn off the heat after a few minutes. You’ve now made a healthy Japanese food, that’s perfect for a get together with friends or to put in a container and take it to work.

Tuna tataki

Tuna tataki.

Fish is a very important ingredient in Japanese cuisine. Just like any coastal country, Japanese food uses fish as a main ingredient in many of its recipes. One of the most popular ones is tuna tataki. We’ll explain how to make it in a simple way.

Ingredients for four people:

  • 14 ounces of tuna
  • Sesame seeds
  • Chives
  • Ponzu sauce
  • Lemon juice


Firstly, let’s make it clear that a traditional tuna tataki recipe is very complex. This recipe is an easier version, with simple ingredients that takes less time to make. It’s ideal to enjoy this delicious meal at home.

To start this recipe, pour some ponzu sauce and lemon juice in a bowl. You can buy the sauce or make it yourself, the way it’s shown here. Put the tuna in the sauce bowl. Use the image on this page as a reference to cut it in the appropriate thickness. Put the bowl in the fridge and leave it there for two hours.

In the meantime, get the grill ready and place the sesame seeds on a plate. Strain the tuna and put it on the grill. Sear it quickly, so that it stays raw in the middle. As soon as you take it off of the grill, roll it around in the sesame seeds.

For the presentation, pour a little bit of ponzu sauce on a plate and put the tuna on the top. Sprinkle some chives on it.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.