Okinawan centenarians generally eat greens, often grown in the nutrient-rich soil of their year-round gardens, every day for most of their lives. The greens are used for cooking, and the herbs for both medicinal and culinary purposes. Besides being a continuous source of fresh vegetables, gardening is also a source of daily physical activity and exercise with a wide range of motion. The outdoor exposure provides a regular dose of vitamin D from the sun and gardening has been shown in studies to reduce stress and improve overall mood.
Use this quick and easy recipe to whip up any type of green vegetable with the probiotic power of miso. You can create variations with green beans, sautéed kale, or bok choy for a delicious side dish.
Photo: Fork in the Road
8 cups chopped greens like spinach, mizuna, or mustard greens
1⁄3 cup citrus juice (orange or lime)
2 tablespoons white miso
2 tablespoons mirin (sweet rice wine), plus more if needed
Parboil the greens by heating water to a boil, adding the greens, and removing after 1 to 2 minutes, once the greens have turned a bright color.
Drain greens. Over the sink, lightly squeeze greens between your hands to remove excess water.
In a mixing bowl, whisk together citrus juice, white miso, and mirin.
Add greens to the bowl and mix with hands. Season to taste with more mirin.
The Blue Zones Kitchen fuses scientific reporting, National Geographic photography and 100 recipes that may help you live to 100. The Blue Zones’ food tradition is going the way of the dodo bird, thanks to the encroachment of the American Food Culture.
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