6 sunde grundpiller japanske køkken

Transkript

1 Helt enkelt Det behøver ikke være svært teknisk at tilberede en god madpakke. Her er det saftig frisk mango, søde ærter, knasende rød peberfrugt, bløde røræg med baconstykker og til den søde tand mandler, cashewnød og rosiner. Ved siden af en lille yoghurt og ufiltreret æblemost. En let madpakken til en kort dag, som det skulle være denne gang. Hvis man ikke har madopdraget familien, herunder sig selv, til at kun servere mad der skal spises, her tænker jeg at der desværre er alt for mange spisesteder som stadigvæk ligger alt muligt pynt på tallerkenen som ikke skal spise, eller som smagsmæssigt ikke høre til, kan det virke svært at lade være med at pynte.mange har en trang til at pynte maden. Jeg syntes ikke det er nødvendigt, råvarene er smukke i sig selv, og dens farve kommer tit til udtryk hvis man bare putter den fx som her i en

2 madkasse i en kontrastfarve. Hvad med tern af mangoen med den smukke dybgule farv, serveret på en sort tallerken? Eller grønne ærter i en grøn skål? Nødder og rosiner i en skål af brune nuancer? Røræg i et glas? og rød peber lagt i en skål af stål? Der er masser af mulighedder som gør at man ikke behøver at pynte sin mad med overflødigt pynt. 6 sunde grundpiller japanske køkken i det

3 1. Grøntsager forskellige typer grøntsager efter årstiden,

4 typisk rodfrugter, bønner, kål og andre bladgrøntsager. Grøntsager er gode kilder til vitaminer og mineraler samt kostfibre. Faktisk spiser japanerne dobbelt så mange grøntsager som danskerne. Det at indtage rigelig mængder af grøntsager kan have en forebyggede effekt på en række livsstilssygdomme. 2. Tang rigt på calcium kalium, jod, jern og en række andre mineraler. Tang er også godt for fordøjelsessystemet pga. højt indhold af kostfibre. Japanere spiser 4-5 slags tang og indtager ca. 5-6 g dagligt. Her kan bl.a. nævnes Wakame-tang (Miso-suppe), Kombo-tang (tykkere tang til supper), Nori (sushi-tang). Japanske undersøgelser viser, at hvis man spiser tang dagligt, får man et længere og sundere liv. 3. Sojabønne-produkter Miso er et gæret sojabønneprodukt, god kilde til protein og indeholder bl.a. E-vitamin og mineraler og påvirker hormonbalancen i en positiv retning. Desuden kan miso være kolesterol-nedsættende og sænke blodtrykket. Danskere anvender ofte salt til forberedelsen af mad, mens japanerne primært anvender miso eller soja/shoyu, som er sundere end salt. Et andet sundt sojabønneprodukt er Tofu, som japanerne også dagligt spiser. 4. Ris koges kun med vand uden fedtstof og salt, heller ikke bouillon. Ved at koge ris på den måde kan man undgå uønskede fedtstoffer, højt saltindtag og tilsætningsstoffer. Desuden spiser japanerne ris i en personlig skål, hvilket gør det nemmere ikke at spise for meget, da maden på den måde er portionsanrettet. 5. Fisk særligt rigt på D-vitamin, jod og selen samt sunde fiskeolier. Eksempelvis Omega-3 fedtsyrer. Japanerne damper eller griller fisk frem for at stege det i fedtstof. De spiser rene råvarer, damper eller blancherer maden. 6. Grøn te er rigt på antioxidanter og er afstressende. Nogle påstår, at grøn te forebygger kræft. Mange japanere har en kombineret vandkoger og termokande stående, der sikrer, at der hele tiden er kogende vand klar til at lave frisk te. Af japanske typer af grøn te kan nævnes: Te Matcha (fine blade, blomsterte), Te Genmaicha (grove blade, poppet riskorn, lidt

5 røget smag) Te Honjicha (billig grøn te, grenene). (Af Stine Kromann-Larsen 5. september 2013) Der findes ikke kræsne børn

6 Påstand Der findes ikke kræsne børn, men voksne som glemmer at børn skal udvikle deres smagssans gennem oplevelser og

7 erfaringer. Når børn bliver kræsne er det ofte fordi voksne begrænser dem i deres madudvikling Artikel til Club"/facebook Sempai Nanette "Fight

8 It s all about simplicity. And to seize the time spent and to catch the moment. Just shake it off. This is a statement I as a fighter have heard frequently. Indeed, I am pretty nervous and exited any time I enter a match arena. Insted of getting rid of the nervousness I catch it and use it as additional energy. During my career as a fighter I have frequently fought and struggled to get rid of unpleasant feelings. It has been difficult for me despite I have won quite many cups. The turning point for me was when I back in 2011 returned from the World Championship in Ashihara karate with a placement as (only) No. Six. Instead of wondering what went wrong and what I did not succeed I decided seriously to concentrate on, what I have learned and what was my core competences and concentrate my thinking on the core of, karate and martial sport. Due to my status as black belt fighter I have passed more than 10 graduations, or exams, during 7 years in Ashihara karate. The evaluation scheme is very strict and if the applicant is not performing satisfactorily the failures are highlighted in order for the applicant to be able to find tools and to improve and remove the failures. Hence, I am now open and compliant to criticism and accept it constructively. My background for exercising martial arts is that I used to be a fitness exerciser. Seriously I have exercised fitness for more than 20 years and have achieved good experience in exercise, weight and food in that connection. When I turned 30 I had had enough of the fitness world and I was not any longer satisfied exercising fitness as my primary sport. I researched the alternative possibilities and found the Ashihara karate. Immediately I fell in love with the philosophy behind the martial art and the very spirit behind

9 it. Suddenly it was not only my sport but a life style with severe physiologic thoughts and deep historical cores. In connection with the development of my steadily increasing into the depth karate study I began to consider my job as food developer in new perspectives. I found simple functions in the Japanese kitchen and began to use it as my primary source of inspiration for my cooking. I researched and found valuable readings of samurais, warriors and monks surviving their expeditions due to the Japanese kitchen. Being a fitness exerciser my thoughts of food was low fat, protein supplement, boiled vegetables, whole grains, no sweets and only water and skimmed milk. For me it worked. I was always fit and my body appeared nice and in a good shape with only a low fat percentage. For me it became a life style and I always carried a lunchbox in my backpack containing the obligatorily boiled chicken, rice and vegetables. I ate on defined times and was extremely strict concerning my food. However, I really missed the joy of food. The food became something mechanical and left no real pleasure for one to look forward to meeting. When I prepared myself for the World Championship in 2011 it was in a weight class I never had attended. Previously I had fought in + 70 kg, + 65 and now I had to face to go down to less than 60 kg. I had been used to in the other weight classes to perform very well and even been awarded participation at the National Team in full contact karate in a rather matured age of 38 years. After having experienced women fighting in less than 60 kg class I was really inspired to do it myself. The fights were

10 all dynamic and explosive. The opponents that I was supposed to meet were all quick with excellent techniques. It gave me the opportunity to test my performance practically, That observation encouraged me to enrol for less than 60 kg class at the World Championship in 2011 in Romania. In order to achieve that weight class I used my diet experience from my many years as fitness exerciser and expanded my cardio. After my defeat in 2011 I analyzed as mentioned my own performance. I realized that the entire process of weight loss and a diet consisting of only protein supplement and monotonic food caused a boring and unpleasant behavior. I began to listen to other athletes in my network. I studied relevant sites on the internet e.g. the Sport Forum. Everywhere I realized a common feeling that the difficult part of being an elite athletic or in the end just a human being with a deep passion for sport was to relate to one s own food. That could really generate good or bad conscience. The majority has no problems in delivering the utmost to ensure an optimal physical shape and effectiveness. The problem is always the food. So it was for me. I was promoted to participate in the World Championship in 2012 and hence I decided to create changes and to improve myself by means of studies and understanding. I did what was needed to achieve a super fitness and shape. My cardio, strength and my match training was exercised as could be expected prior to such an event. I spent much effort to think of my food. Normally I am not a less than 60 kg woman. My measure is 176

11 cm and I am 40 years of age. Therefore it would be remarkable to keep the weight under 60 kg. My usual weight before bed time is 64 kg. Hence I have to lose 5 kg prior to a match. I was really bored of diets and the utmost boring behavior linked to diets. My attitude is that one need to change ways of thinking and find new sources of inspiration if one is not satisfied. It does not help just to sit and wait for changes. They do not appear automatically. Everyone needs to act to provoke changes. As mentioned I work as food-developer. I am a blogger and author of cookbook. Through my job I found sources of changes. I began to consider my food and to feel pleasure in preparing and eating the food in a good mood. Hence I decided to make an experiment to test whether I could lose weight enabling me to get down under 60 kg by means of eating own food, to remove protein supplements and only to eat food including carbohydrates, oil etc. I also excluded coffee and of course I neither smoke nor drink alcohol. My first approach was never to eat more than 70% of needed for fullness. My thoughts were on the fullness. If one is always a little hungry are our senses then intact. What about one s survival and hunting instincts? When I after a short period had found myselv I began to eat only using Japanese chop sticks. Would i be possible to raise my awareness on my food and the pleasure using the sticks? One is much more focusing on the success when one succeeds in the process instead of just filling the mouth from a spoon. Any time I got a bite I got used to lay down my sticks, chew my food and enjoy it. Only after completing the chewing I took the sticks again and made the next bite. That is quite different to the usual way to prepare the next bite on the fork long before the chewing has been completed. After that process I began to simplify my recipes. I had spent

12 many years learning to cook and to design complicated food to create good taste. However many ingredients and lots of time were required. Instead of adding ingredients I removed them and created complete tastes with few ingredients implying that the taste was made of the real raw materials. The last few months prior to the World Championship I reduced my food consumption to only 60% of my demand. However, I ate the same food as my family. During the long course I composed the recipes that now have been published in my cookbook The Karate Cook Just Simple. The cookbook is deeply inspired by the sensual experience I achieved by creation of positive attendence to cooking. Hence, instead of using the terms Healthy and Unhealthy I now consider the concepts of Sensual and Functional. What happened during my food-travel was that I lost weight totally without stress and bad conscience. I kept my senses and I want to claim that I became more attentive and living during the process. Most importantly I kept my overview and succeeded to share the meals with my family and still enjoy homemade, sweet snacks and noodles and other lovely carbohydrates. I am not a passionate meat eater. I eat a lot of eggs and fish. I do enjoy chicken but never red meat. I think that red meat makes me tired and heavy in my body. When I entered for weighting in Serbia in 2012 I was 39 years of age. I was mandatorily weighted at 9,00 pm and accepted at 59 kg. I fought 6 matches. Won the 5 and went home as the World Champion after three days. Needless to tell that I was happy and full in the good and functional way. Still, now a days I eat the same way.

13 My newly published cookbook contains several of the recipes I developed during my food-travel. One example and one of my favorites is Spinach and sprout in fresh ginger marinade. It is a pure vegetable protein containing a lot of antioxidants. I have commenced developing a more commercial cookbook. However, it should be with the same focus and much more recipes, more variants. When it is due for publishing I do not know. However, it will be published! Meanwhile I keep on blogging about food and martial arts. I have begun to exercise Thai Boxing. It is extremely difficult and challenging. Do I think of future competitions? Only the future knows. I am confident that my coaches will tell me if I am ready for new challenges. Anyway I will exercise the martial arts daily. For me it is like a mental cure anytime I have passed training. The exercises and good sensual food are my daily endorphin. I wish to all of you a happy travel whatever gender, age or style. One shall only learn little from victories but a lot from defeats -Nanette Madsen december 2013

14 Der skal være huller i En god sigte i et køkken er ikke til at komme udenom. Når jeg skriver god, mener jeg ikke at det skal være dyrt og fint, men at det skal være funktionelt og virke fremfor alt. Den store sigte med vandrette riller i er fantastisk til at hente kødboller op af gryden, til at hente dybstegte vidunderlighedder på af wokken, og de dampede grøntsager fra vandet. Den mindste si bruger jeg til når jeg hjælper misopasten ned i suppen, til at hente hele krydderier som stjerneanis osv op af saucer og retter. Mellem sigten er super til bagepulver, vaniljesukker, mel, flormelis og alt hvad der skal fin sies inden det blandes i retten. Men alt i alt er der ingen grænser for hvad du kan bruge dine sigte til. Prøv at se mulighedder i dine værktøjer og lege med dem i køkkenet.

15 Natur materialer Jeg elsker et godt massivt skærebræt af træ. Sådan et tungt tykt et som bare ligger der hvor der er lagt. Der er noget lækkert ved at forberede en råvare på et bræt af træ. Det hænger sammen på en naturlig facon. Natur møder natur. Jeg har lidt forskellige: et til kød, et til fisk, og et til grønt, og et til brød. Så har jeg de små meget gammeldages som lige passer til en mad. Dem bruger vi tit i familien, til en hurtig snak. Et bræt af træ former sig med tiden efter dens virke. ligesom mennesker fortæller slidtagne en historie. Man kan virkelig se meget i træbrættet om den som har brugt det: ligger de snit og hak i de samme riller? ligger de til venstre eller højre? Træ fortæller en historie, og i et køkken er der mange historie at formidler videre.

16 Udonnudler med æg 4 personer eller 2 og så resten til en skøn madpakke dagen efter 400 gram udonnudler 1 rød peberfrugt 1 rød løg 1 knold ingefær 1 grøn chili 3 stængler selleri + toppen 2 spsk ketjap manis soja 4 æg Sesamfrø

17 Rapsolie Forbered nudlerne efter anvisning på pakken, husk at skylle dem under iskoldt vand. Lad dem dryppe fri for vand. Vask dine grøntsager og pil dem der ar skræl. Fjern kernerne fra chilien. Snit alle dine grøntsager i fine strimler og stil til side. Gem selleribladene og snit dem groft. Kog dine æg i 5 minutter, læg dem i koldt vand og pil dem ( kog dem fra stuetemperatur) Tril dem i sesamfrø varm en wok op, tilsæt olie, og lyn svits chili, ingefær og rødløg. Tilsæt peberfrugt, selleri og nudler. Svits til de tager lidt farve. Tilsæt ketjap manis og vend på den varme pande anret i 4 skåle, drys med sellleriblade og læg et flået æg ved hver portion Sojabønner med mandel

18 1 pose frossen sojabønner (edamame) 1 håndfuld mandler med skal 1 skvat rapsolie Flagesalt Hak mandlerne fint. Bring en gryde med vand i kog. Damp dine bønner i et par minutter. Hæld vandet fra og hæld bønnerne over i en skål. Hæld olie over og vend bønnerne i olien. Vend mandler og salt deri. Server varme. Kniven er din forlænget arm De tre knive er Det er også den knækket men det opgaver, og de vigtigt at have mine ynglings, men den i midten er den bedste. kniv som jeg beskriver i min bog. Spidsen er er ok for jeg elsker den kniv. Den klare alle bliver slebet på sten og med vand. Det er en god kniv. Det nytter ikke at købe en billig

19 med dårligt stål for den skal bare skiftes ud.hvis du investere i en god kniv trods den koster dig dyrt, vil du glædes over den i mange år. Det gør en forskel hvis du skal snitte din mad tyndt, eller du ønsker at gøre gode udskæringer. Jeg lover dig du vil ikke fortyder. Mine bedste knive koster fra kr. 600 og opefter. Det er bestemt ikke dyrt hvis man regner tiden ud de er brugt i. Funktion i mad Det geniale i mad og funktionen i denne kommer ikke fra den som tilbereder, men gennem personen som en formidler karatekokken

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