GRATIN – Healthy Japanese Home Cooking

vol.3 see all recipes I’ve put together a series of tasty recipes for healthy Japanese dishes that are simple to make, wherever in the world you might be. I hope you’ll enjoy mastering Japanese home cooking while learning how to use ingredients that are good for health and beauty.


DoriaDoria is a Japanese-style gratin, made from rice topped with a creamy sauce and baked until piping hot. The rich sauce made from fresh cream and butter makes this dish incredibly tasty, but also high in calories and fat, so it’s not suitable for those on a diet. However, you can make a healthy and delicious doria if you replace the fresh cream with soy milk, which is produced from crushed soybeans. Soy milkSoy milk has about one-tenth of the calories of fresh cream. It also has hardly any fat (2g per 100g). In addition, soy isoflavones have similar properties to female hormones, so they are effective in maintaining the elasticity of blood vessels and skin, as well as in alleviating the symptoms of menopause. At Expo Milano, which ended recently, Soy-Italian – a new style of Italian cuisine using soy milk – attracted considerable attention. This doria uses shrimp and avocado, which are packed with anti-aging ingredients. We’ll also be using fresh olive oil instead of butter.

Ingredients (Serves 2)

IngredientsPeeled shrimps 100g Avocado 1 Onion Half Soy milk 400ml Cheese 60g Flour 2 tablespoons White rice (cooked) 2 bowls Soy sauce 2 teaspoons Olive oil 2 tablespoons Salt & pepper To taste


(1)Heat the olive oil in a frying pan and saute the finely chopped onion and shrimps. Method1(2)Once the onion has become translucent, sprinkle the flour over everything in the pan and continue to saute, taking care not to let it burn. Season with salt and pepper, then add the soy milk and avocado (cut into pieces) and turn down the heat. Stir quickly while simmering on a low heat until the sauce thickens. Method2(3)Add some soy sauce to hot rice and stir to mix. Brush the inside of a heat-resistant dish with some additional olive oil, then cover the base of the dish with the rice. Method3(4)Pour the white sauce over it and top with the cheese. Method4(5)Bake in a toaster oven or standard oven at 200°C until golden brown on top. Doria TEXT,PHOTO/SUGI AKATSUKI see all recipes Profile:SUGI AKATSUKI Graduate of the University of Tokyo. Researches culinary culture and foods that promote longevity and beauty. Studied basic medical science and life science at university. After studying organic food and Kushi macrobiotics, she began to conduct culinary research independently. Her motto is “simple ways to stay beautiful.” Her specialty is healthy dishes ideal for the busy woman of today. She also teaches yoga and has a popular blog(http://saqai.com/).
食文化研究家、長寿美容食研究家。東京大学農学部卒業後、同大学院医学系研究科に進学。基礎医学、栄養学、発酵学、微生物学などを学ぶ。現在、世界中の食文化を研究しながら、各メディアで活躍している。女子SPA!連載から生まれた海外向け電子書籍『Healthy Japanese Home Cooking』(英語版)好評発売中。著書『やせるパスタ31皿』(日本実業出版社)が発売中。Instagram:@sugiakatsuki/Twitter:@sugiakatsuki12
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