Saturday, December 30, 2006

Phrases for Eating Out

I have been here for four months and (except for veg restaurants in tokyo) have only eaten at one restaurant--a sushi place where the owner speaks English. I think it is hard enough to make my dietary needs understood at home in English. (It never seems to dawn on people that butter is a dairy product or that that little peice of pork in the broth will matter.) I mostly rely on grocery store/conbini bentos (where I can read the ingredients) and cooking for myself at home.
However, I am posting this list to help any of you who are brave enough to try eating at regular (ie. not veg) restaurants in Japan:

~I don't eat meat: "niku o tabemasen"
~I don't eat fish: "sakana o tabemasen"
~I don't eat eggs: "tamago o tabemasen"
~I don't eat milk: "gyunyu o tabemasen"
~I don't eat honey: "hachimitsu o tabemasen"
~I don't eat meat, fish, eggs, milk, or honey: "niku to sakana to tamago to gyunyu to hachimistu o tabemasen"
~I don't eat any animal products: "doubutsu sei no mono wa subete tabemasen"

~Do you have any vegetarian dishes?: "bejitarian no ryori ga arimasu ka?"
~What kind of stock is in this soup?: "kono suupu no dashi wa nan desu ka?"
~Does this have __________ in it?: "kore wa __________ ga haitte imasu ka?"
~Does this dish contain meat?: "kono ryori ni niku ga haitte imasu ka?"

~What kind of oil do you use?: "abura wa nani o tsukatte imasu ka?"
~Do you use animal fat?: "doubutsu sei abura o tsukatte imasu ka?"
~Do you use vegetable oil?: "shokubutsu sei abura o tsukatte imasu ka?"

The phrase "watashi wa bejitarian desu" (I am a vegetarian) has not been nearly as useful as I was promised. Everytime I try to make myself understood using this phrase, it leads only to confusion and I am forced to resort to saying simply "I don't eat meat." It's possible that this one "watashi wa saishokushugi desu" (which means I am a vegetarian based on beliefs and refers historically to Buddhism) would be more familiar to people but I have never been able to remember it and find it easier to just list what things I don't eat. Besides, in Japan "vegetarians" almost always eat fish.

Reading Labels in Kanji!

Japanese has three writing systems--Hiragana, Katakana, and Kanji (Chinese characters)Katakana is used primarily for writing foreign loan words. It can take a matter of a few days to learn to read and write both of these. The following is a good website for a basic introduction to Hiragana and Katakana: Yoshida Institute.

Kanji, on the other hand, takes years to learn well enough to read and write adequately. There are over 50,000 kanji, 2,000 of which are considered everyday kanji which are necessary to complete such basic tasks as reading the newspaper.

Here are the essential kanji to remember to facilitate vegetarian eating in Japan.

kanji pronounciation: meaning

原材料名 gensairyoumei: ingredients
On food products, this kanji will show you where you should be looking for the following kanji:


肉  niku: meat
牛  ushi: cow
牛肉  gyu-niku: beef
豚  buta: pig
豚肉  buta-niku: pork
鶏  tori: chicken
鶏肉   tori-niku: chicken
鳥 tori: bird or poultry
鴨  kamo: duck
加工油脂 kakouyushi: processed oil. The worry here is that there's no way to tell what kind of oil (animal or vegetable) has been processed.

魚  sakana: fish If this kanji appears as part of another kanji, it usually represents a particular kind of fish--carp (鯉), tuna (鮪), etc.
魚介 gyokai: seafood, fish and/or shellfish products
蟹  kani: crab
海老  ebi: shrimp
貝  kai: shell fish
烏賊 いか or イカ ika: squid
蛸  tako: octopus
鰹 かつお or カツオ katsuo: bonito flakes from dried fish—used in stock in all soups that otherwise appear vegetarian.

卵  tamago: egg
玉子 tamago: egg

牛乳  gyunyu: milk
乳製品 nyu-seihin: dairy products

Be wary of the 乳 kanji. It means the ingredient is milk or a milk derivative, except in these two combinations: 豆乳 (soy milk) and 乳化剤 (lecithin--usually, if not always, from soy).

(蜂)蜜 (hachi)mitsu: honey
毛 ke: wool
絹 kinu: silk
革 kawa: skin, pelt, leather

貝類エキス kairui ekisu: shellfish extract
肝エキス kimo ekisu: liver extract
牛肉エキス gyuniku ekisu: beef extract
魚のエキス sakana no ekisu: fish extract
食肉エキス shokuniku ekisu: meat extract

Here are some kanjì you might see on vegan foods (these are ok!):

野菜  yasai: vegetables
大豆  daizu: soy bean
豆乳  tonyu: soy milk
豆腐  tofu: tofu

If you are expecting to come to Japan and read labels, you must learn to read at least katakana. Even though there is a kanji for toriniku often it will be written as チキン (chikin) in katakana, similarly you may see タコ or たこ for tako.

Other katakana to look out for include:
Anything that could possibly be pronounced as gelatin (ゼラチン is most common, but I have seen others),
ショートニグ (shortening—often animal derived),
マーガリン (margarine-may contain animal ingredients),
バタ (butter),
ラード (lard)

If you don't recognize a word written in katakana, always make sure you read it in every possible pronunciation. Keep in mind that words are rendered in katakana according to pronunciation and not English spelling. Use your imagination!!

Friday, December 29, 2006

Tofu Steak

This recipe comes almost unaltered from Japanese Cooking by Miyoko Nishimoto Schinner.

Ingredients:
1 lb extra thick tofu, drained + cut into 4 1/2" thick slabs
1/3 cup soy sauce
2-3 cloves garlic, crushed or pressed
2 tsp sesame oil
2 Tbsp mirin (sweet cooking sake)
vegetable oil

Method:
1. Combine the soy sauce, garlic, sesame oil, mirin in a bowl. Marinate the tofu in this mixture for at least 1 hour (2 to 3 hours is preferable) basting occassionally.
2. Heat the vegetable oil in a non-stick pan over medium-high heat. Add the tofu slices and cook until browned.
3. Serve hot. Really good with simple boiled potatoes (drizzle the potatoes with some left over marinade).

Thursday, December 28, 2006

Hot Soba

Great on a cold night.

Ingredients:
100g soba noodles
1/4 cup soy sauce or so
2 inch piece of negi (or 1 scallion), sliced on the diagonal
1/2 packet of kombu powder or 1 4"x4" piece of dried kombu
2 dried shitake mushrooms, reconstituted and chopped
3 cups or so water
1 Abura age pocket (optional) cut into strips and rinsed in boiling water

Method:
1. Boil the soba noodles until tender. Drain and set aside.
2. Pour the 3 cups of water into a pot and add the dried kombu. (If using kombu powder, add later). Boil for 10 minutes or so. Remove the kombu.
3. Add the soy sauce, negi, and mushrooms (if using kombu powder, add it here too). Boil for a few minutes and add the abura age.
4. Place the noodles in a big bowl (for one person--not a serving bowl) and pour the stock over it.

Estimated nutritional info:
Energy: 180Cal, Carbs: 39g, Fat: 0g, Protein:10g


Quick Tip: Pre-cooked soba noodles are available at most grocery in Japan for less than 100 yen. I usually take a thermos of kombu/shitake dashi to work withme and pick up a packet of these on my lunch break for a quick, well-preserved meal. (I find that if I boil the noodles at home and take them with me they are either soggy, hard, or stuck together in one clump by the time I want to eat them).

Fried Eggplant with Shoyu and Shoga

This is one that I had at Ayami's house and it has become a favourite.

Ingredients:
3 long eggplants (about 1 inch in diameter and 6 inches long)
1 Tbsp vegetable oil
3 Tbsp soy sauce
1 tsp ginger paste (approx.)

1/2 cup white short grain rice (sushi style)
1 cup water
1 Tbsp rice vinegar


Method:
1. Combine rice and water in a rice cooker and cook.
2. Once it is cooked, add rice vinegar and stir well.
3. Quarter the eggplants and blot out all the moisture. Score the purple side with a diamond pattern. (I think this is to make it easier to eat with chopsticks).
4. Heat the oil in a non-stick pan over medium heat. Fry the eggplant until all the moisture is gone and it is browned.
5. Serve with the rice.

Mix some soy sauce and ginger paste to taste on your plate for dipping. Japanese style is to eat a bite of eggplant followed by a bite of rice so they are combined in your mouth.

Estimated nutritionaly info (including rice):
Energy: 481Cal, Fat: 15g, Carbs: 78g, Protein: 10g

Indian Chickpea Stew

Makes enough for two servings.

Ingredients:
1 cup dried chickpeas, soaked overnight + boiled for 1-1/2 hrs
3 potatoes, diced
1 400g can of crushed or diced tomatoes
3-4 generous Tbsp canned curry paste (to taste)
2 Tbsp brown sugar
1 clove garlic, minced
1 tsp ginger, minced
8 inch piece of green negi (or 1 small onion), minced
1/2 cup water
Vegetable oil

1/2 cup brown basmati rice
1 cup water

Method:
1. Cook the rice in the water.
2. Boil the potatoes until tender.
3. Heat the vegetable oil in a non-stick pan over medium heat. Add the garlic, ginger, and negi. Add the can of tomatoes (including the liquid) and the 1/2 cup of water. Add the curry paste and sugar and mix well. Add the chickpeas and potatoes.
4. Simmer on low heat until the rice is ready. Serve hot.

Yakisoba, my way

Yakisoba translates from Japanese as fried noodle. This version is more Thai inspired than the usual. Usually worchestershire sauce (which is not veg) is used as a base for a "BBQ sauce "-flavoured sauce. This one is quicker, easier, sweeter, and vegan.

Ingredients:
100g noodles (I use soba because it is healthier and I live in Japan)
1/8 Chinese cabbage, shredded (optional)
50g bamboo shoots
3 inch piece of negi (or 1 scallion), sliced diagonally
1 carrot, grated
1 small eggplant, grated
1 Tbsp sweet chilli sauce (add more or less to taste)
Vegetable oil

Method:
1. Cook the noodles in boiling water over medium-high heat until tender.
2. Heat the vegetable oil in a non-stick frypan over medium heat. Add the negi, ginger, eggplant, carrot, bamboo, and cabbage. Cook until the cabbage and carrots are tender.
3. Add the noddles to the pan and fry until they are dry and well mixed with the veggies.
4. Add the sweet chilli sauce. And heat for another minute or so. Serve hot or room temperature.

Estimated nutritional info:
Energy: 636Cal, Fat: 15g, Carbs: 115g, Protein: 20g


Variation:
Another good, vegan sauce you can use for this is a sweet and sour sauce. Below is a recipe for one taken from ARCH's A Recipe Book for the Caring Cook:

Ingredients:
1 cup pineapple juice
1/4 cup vinegar
1 Tbsp soy sauce
1 cup brown sugar
1 tsp mustard
3 tsp corn starch
1/2 cup water
1/2 can crushed pineapple (optional)

Method:
1. Heat the pineapple juice, vinegar, soy sauce, sugar, and mustard in a small saucepan over medium heat.
2. Mix the cornstarch with the water and stir into the sauce. Heat until thick.
3. Add the pineapple.

Add this sauce to the frying noodles and veggies to taste (about 3/4 of what this recipe makes is usually enough).

Sesamed Tofu and Carrot with Brown Rice

Another simple and delicious recipe (I have really been on a sesame kick lately)

Ingredients:
200 g firm tofu, drained
1 large carrot, grated
1/4 cup soy sauce
1 Tbsp sesame oil
1-2 Tbsp sesame seeds (optional)

1/2 cup uncooked brown rice
1 cup water

Method:
1. Put the rice and water in a rice cooker and set for about 35 minutes (or use stovetop directions for cooking brown rice listed on the package.)
2. Break up the tofu and mix in a bowl with the carrots. Heat the tofu in a non-stick pan until really dry.
3. Add the sesame oil and carrots and saute until the carrots are tender and the tofu is at least a little brown.
4. Add the sesame seeds and soy sauce.
5. Mix the tofu carrot mixture with the brown rice and serve hot.

Estimated nutritional info:
Energy: 679Cal, Carbs: 63g, Fat: 33g, Protein: 40g

Sesame Potatoes

This is such a quick, easy, and delicious recipe!

Ingredients:
4 small potatoes, diced
1 Tbsp sesame oil
1 Tbsp soy sauce
1 Tbsp mirin

Method:
1. Boil potatoes until tender.
2. Heat a non-stick pan and add the potatoes to dry them out.
3. Add sesame oil and fry on high heat. Add sesame seeds
4. Add the mirin and soy sauce and mix well.
5. There is no rush to remove them from the heat. I like them a bit browned.
6. Serve as is.

Estimated nutritional info:
Energy: 694Cal, Fat: 14g, Carbs: 131g, Protein: 15g

Vegetable Gyozas

Makes a ton! 12-14 folded gyozas by themselves is a pretty filling meal for one!

Ingredients:
1 cup TVP
1 cup boiling water
1/8 Chinese cabbage (the thinner, greener part is best), shredded
1 clove garlic, minced
1 tsp grated fresh ginger
2 Tbsp soy sauce
1 Tbsp sesame oil
5 dried shitake mushrooms, rehydrated and chopped
6 inch length of negi (or 2 scallions), chopped
50 vegan gyoza wrappers

Method:
1. Cook the cabbage on low heat in a little water until tender.
2. Reconstitute the TVP with the boiling water for 10 minutes or until tender. Add the garlic, ginger, and soy sauce and mix well. Add the sesame oil, shitake, negi, and cabbage. Combine well.
3. Make sure your hands are clean and dry before getting out the gyoza wrappers. Spread the wrappers out on a clean flat surface. Place around 1 Tbsp of filling in the centre of the wrapper. Fold the wrapper over. Dip a finger in warm water and run it over the where the edges meet. Cromp the edges with a fork that has also been dipped in a little water. Place on a plate or cookie sheet. [I find it easiest if you pick up the wrapper once you have added the filling and lift the sides so that the filling is firmly in the fold before sealing and crimping.]
4. Once you have filled all the wrappers (or all that you are going to make at one time--the filling can be refrigerated and used again for 2 to 3 days), heat a small amount of oil in a non-stick pan. Place the gyozas in the pan and cook until the underside is browned. Flip and cook until both sides are browned. Then add 3-4 Tbsp of water and cover with a lid. Cook until most of the water has evaporated.
5. Serve hot with soy sauce for dipping.

Variation:It is a lot of work sealing each little wrapper with so little in it so I started using two wrappers per gyoza and cut out the folding. I just heaped some on the bottom wrapper, sandwiched it with the top wrapper, ran my finger around the whole thing to seal, crimped it like that. They tasted the same and were easier and more satisfying to eat!

Raw Spring Rolls

This is a Thai dish and was very easy once I found the ingredients. Makes 20 and is good for appetizers at a party (say a Christmas Eve party for example). Definitely meant as part of a meal for many, many people.

Ingredients:
1 package of 20 rice paper wrappers (round or square)
150g dried rice vermicelli
1 mango, julienne
1 Lebanese cucumber, julienne
1/2 avacado, julienne
2 inch section of negi (or 1 scallion), sliced on the diagonal
2 Tbsp chopped fresh mint
2 Tbsp chopped fresh green herb (I used mistuba because coriander is not available in Japan)
1Tbsp sweet chilli sauce + more for dipping

Method:
1. Place the vermicelli in a large bowl, cover with boiling water, and leave for 5 minutes (or until softened). [I didn't wait long enough and they were a bit hard so the longer the better.] Then strain and cut in half.
2. Add the mango, cucumber, avacado, onion, mint, mitsuba, and chilli sauce and mix well.
3. Prepare the rice paper wrappers according to the directions (I soaked mine one at a time in warm water for around 30 seconds each just before using it). Lay out flat on the counter, place some of the filling in the middle (probably around 3-4 Tbsp sized). Fold the sides of the wrapper in and then roll from the bottom to the top. Repeat until all the filling is gone.
4. Serve cold with sweet chilli sauce for dipping.