Okinawa’s Goya Champuru is a dish that embodies the Blue Zone principles of health and longevity. With this version, we’ve swapped out some traditional ingredients for locally available ones (Australia) without sacrificing the dish’s authentic flavors and health benefits. Let’s dive in!
Recipe for Goya Champuru
Ingredients:
- 1 small zucchini or 1/2 green capsicum, thinly sliced (in place of traditionally used bitter melon)
- 1/2 teaspoon salt
- 200g firm tofu, drained and cubed
- 100g lean pork or chicken thigh, thinly sliced (you can also substitute with mushrooms for a vegetarian option)
- 2 large eggs, lightly beaten
- 1/2 teaspoon light soy sauce
- 1/2 teaspoon miso paste (optional, for added umami flavor)
- 1 tablespoon olive oil or sesame oil
- Spring onions or sesame seeds for garnish
Instructions:
- Prepare the Zucchini or Capsicum:
Slice the zucchini or capsicum thinly.
If using zucchini, sprinkle it with salt, let it sit for a few minutes, then rinse and drain. This helps reduce moisture and adds a slight bitter note similar to goya. - Prepare the Tofu:
Cut tofu into cubes and pat dry.
Heat olive oil in a skillet over medium-high heat, add tofu, and cook until golden on all sides, about 4-5 minutes. Set aside. - Cook the Pork or Chicken:
In the same skillet, cook the pork or chicken until golden and cooked through, about 5 minutes. Alternatively, if going vegetarian, use mushrooms for a similar umami flavor. - Add Zucchini or Capsicum and Seasoning:
Add zucchini or capsicum to the skillet, tossing with the protein. Add a touch of soy sauce and a small dollop of miso paste if using, then stir-fry for 3-4 minutes until slightly tender. - Combine All Ingredients:
Return the tofu to the skillet, stir everything together, then pour in the beaten eggs. Toss gently to coat all the ingredients, cooking until the eggs set, about 1-2 minutes. - Serve and Enjoy:
Serve the Goya Champuru warm, garnished with sliced spring onions or sesame seeds. Pair it with steamed rice or a simple side salad for a complete meal.
Why This Recipe Works for Longevity
Each ingredient in Goya Champuru has longevity-boosting properties that support wellness:
- Zucchini or Green Capsicum: These veggies offer fiber, antioxidants, and a bit of bitterness, which supports digestion.
- Tofu: A rich source of plant-based protein, tofu provides essential amino acids and calcium, beneficial for bone health.
- Eggs: Eggs offer choline, a nutrient important for brain function, and high-quality protein to help maintain muscle mass.
- Lean Pork or Chicken: These add protein and flavor. Pork is commonly used in Okinawa, but a vegetarian version with mushrooms provides a similar umami taste.
By incorporating dishes like Goya Champuru, you’re embracing a health-conscious approach to eating that can be beneficial for both body and mind.
Bringing Blue Zone Wisdom To Your Table
Adopting Okinawan-inspired eating is more than just trying a new recipe. It’s about embracing practices like hara hachi bu—the Okinawan tradition of eating until 80% full. This mindful approach to portion control helps prevent overeating and promotes a healthy weight, both important aspects of longevity. Alongside this, focusing on plant-based ingredients, simplicity in meal preparation, and the natural flavors of whole foods can create a balanced, nourishing diet.
With this Goya Champuru recipe, you can bring the essence of Okinawa’s Blue Zone to your home. Try incorporating hara hachi bu when you enjoy this dish as part of your weekly rotation, and savor the benefits of nutrient-dense, longevity-focused meals.
At THEAGEHACK, we believe that longevity is more than a number; it’s a lifestyle that nourishes your body and spirit. Embrace Okinawa’s secrets to health and vitality with each delicious bite of Goya Champuru.
