japanese food

Japanese woman live to be almost 90 years old, which is a record high the world over. And while a lot of factors contribute to a long life, diet is certainly one of them. A bowl of udon or a plate of sushi might not appeal to you every night, but there are a few simple ways to tweak your salad using elements of this heart-healthy cuisine.

Soba noodles
In Japan, soba noodles are served either hot or cold, on their own or in light broth. Not just for soups, they're also a tasty addition to any salad — and a healthy one too. Made from buckwheat flour, soba noodles are full of fiber, protein, iron, and amino acids. And those living with celiac disease should know that 100 percent buckwheat soba noodles are gluten-free. I'm a fan of adding soba noodles to a salad of mixed greens, mango, edamame, red pepper, and cucumber. Toss lightly with a miso or sesame dressing for a satisfying lunch!

Seafood
When it comes to a protein staple, fish rules the day in Japan. What you won't find on a day-to-day basis is an overabundance of beef or dairy. The diet is rich in variety, from common varieties like salmon and tuna to the more exotic uni. Seafood is an easy way to give salad the protein boost that is often missing; it also adds omega-3s, iron, and calcium. Try some seared tuna on your next salad creation.

See more ways to make your salad Japanese after the break!

After learning what Skinny Bitch author Kim Barnouin's kitchen staples are, I took a peek in my own cabinets. Besides having a lot of the basics (and everything on Kim's list), I realized that one of my staples is a bit more unusual: soba noodles. Growing up with an Asian mom, I was fed soba noodles as much as other kids were given PB&J. My mom knew that it was an easy way to get essential nutrients into my diet — I mean, what kid doesn't love noodles?

Extremely versatile, soba noodles can be served hot or cold, and work well in soups, salads, and stir-frys. And because they're made from buckwheat flour, they're also good for you. Trainer Harley Pasternak loves soba noodles because they're full of fiber, and I love that they're full of protein, iron, and amino acids.

Soba noodles are in most major supermarkets in the Asian grocery aisle, or you can find them at any Japanese market. Pick some up tonight and use them in this healthy tofu and peanut sauce stir-fry — you'll be a soba convert.

Source: Flick user kadluba

Sushi has to be my favorite late-night post-workout meal — I love the taste of fresh tuna with a nice kick of heat from wasabi. But since I don't like how nori tastes, I've been limited to nigiri sushi, which is a thin slice of raw fish placed on a bit of sushi rice. My cravings for a hand roll led me to making my own sushi at home. Not only is it cheaper, it's much healthier too. Following this Epicurious recipe on how to make sushi rice, I swap out standard sushi rice for short-grain brown rice instead. I also use soy wraps, a nori replacement that is made from soy protein. Soy wraps are vegan, nonfat, and gluten free. Though I wish I could get all the amazing health benefits that nori has, I'm excited that I can finally have hand rolls!At home, I get creative and fill my sushi with whatever fresh veggies or fish I have on hand. Last night that meant cucumbers, avocado, yams, and tuna. An added plus to using brown rice is that it keeps me fuller longer, which means I don't need to devour too many pieces at once.

This post comes from OnSugar blog Sophie's Sweeties.

This post is an ode to my San Francisco eats.

My bro, Ollie, picked me up from the airport in his cute little mini and we headed straight to Caffe Macs at the Apple headquarters. I made a salad full of shrimp, fresh heirloom tomatoes, meaty beets, lots of edamame, and a lil sprinkle of blue cheese.
This is the famous sampler plate from Bar Crudo.
My favorite of the 4 crudos was the artic char with horseradish, wasabi tobiko and dill.

See more of Sophie's healthy eats when you read more