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green tea

Blog, Summer Food

Summer Doyo 夏土用 & Natsubate 夏バテ Summer Fatigue


Summer Doyo 夏土用 & Natsubate 夏バテ Summer Fatigue 

If you have ever experienced the intense summer heat in Japan you will know as soon as you step outside from your air conditioning you will be stepping out into something that resembles a sauna. Natsubate is a combination of two Japanese words: natsu, meaning summer, and bate, meaning exhaustion.

This is associated with feelings of tiredness, lethargy, and even physical illness as a result of extreme summer heat.

Japanese people have many ways of helping to deal with this from specially designed clothes from places like Muji & Uniglo. To using a parasol to shade you from the sun. In every convenience store or drugstore you will find numerous cooling gels and sprays along with wearable fans or neck coolers.

A more traditional unique method is Uchimizu 打ち水 which is a technique of sprinkling water on the streets to beat the heat, which has been practiced since the Edo period.  This creates a mist to cool the area due to water  evaporation, you will often find shop keepers doing this or maybe being practiced at tea houses.

The body sweats during the heat which leads to loss of water, salt and minerals. So what foods do Japanese people eat in the summer to keep themselves hydrated?

Fruit plays a key role in serving up hydration and electrolytes as well as potassium and magnesium they are also easy to digest so the body doesn’t need to work as hard to process them. Think juicy Watermelon, peaches and pears to replenish the body with fluids and bananas  for magnesium and potassium.

Tofu is an excellent cooling food and a good source of protein along with soba noodles. Soba is known for helping the body lower cholesterol and blood pressure. For a boost of minerals think about adding some seaweed into your diet.

18 days before the beginning of Autumn the season known as Risshû we find ourselves in Summer Doyo  夏土用 In 2024 this period starts on July 19th to August 5th, which sits in the hottest micro season of the year known as Taisho 大暑 (Greater heat) which is a period from the 22nd of July – 6th August the last micro season of the summer.

It is customary during this time to eat foods starting or containing the letter “u” as it is said to be healthy and revitalising, a necessity to combat fatigue. This could be kyûri (cucumber) or udon along with umeboshi, also known as Japanese sour plums, which are high in salt and folic acid, and help replenish salt lost through sweating.

Another popular summer meal is unagi (eel) to prevent natsubate.

On Doyo no Ushi no Hi 土用の丑の日 (July 24th 2024), one of Japan’s many food related pseudo-holidays supermarkets and restaurants serve up unagi to help combat against this. You may of seen recent posts about this and my recipe also for vegan Unagi using Shizenno megumi tofu.

Today I decided to make another popular unagi  related meal using my tofu unagi recipe to celebrate this year’s “Doyo no Ushi no Hi”.

This year I made Vegan Unagi Chazuke ビーガン鰻茶漬け. Unagi chazuke or ochazuke (お茶漬け is a donburi (rice bowl) dish from Nagoya consisting of a bowl of freshly made fluffy Japanese rice topped with my vegan unagi which then has a hot tea broth poured over. You can also use dashi broth or a combination instead of  just green tea and add some condiments like chopped green onions, sesame seeds or nori.

This dish is a comforting quick and easy meal when you make the vegan unagi in advance and crisp it up under the grill to serve.

See my recipe for making “Vegan Unagi”on my recipe pages.

You will need to prepare your rice (why not check out my information about making rice in a donabe pot) Kamado-san Donabe Rice Cooker

Slice green onion and set aside any other condiments.

You will also need to prepare your broth

1/2 cup kombu dashi

1/2 cup water

1 tsp tea of choice

1/2 tsp Japanese soy sauce

1/2 tsp mirin

Add the tea to a tea pot

Warm the rest of the ingredients in a pan and then pour over the tea leaving it to steep for a few minute just before  you’re ready to serve.

When everything is prepared add freshly cooked rice to a bowl, top with vegan unagi, chopped green onions, sesame seeds and then pour over your broth.

Enjoy!

Serve with a simple cucumber (kyûri) and umeboshi tsukemono for those extra “U” ingredients. Just rub chopped cucumber with umeboshi paste and leave in the fridge for an hour before squeezing out any liquid before serving.

It is customary in Japan during this period to send summer greetings cards known as Shochu mimai 暑中見舞い. In the same way as sending New Year cards in Japan these cards are sent to relatives and friends during the period between July 7th – August 7th. People send cards with summer images depicting hanabi, summer flowers like morning glory, melon or gold fish. It is custom to enquire about the recipients health and add a personal update. Even if you’re not in Japan it might be a nice thing you could do to keep in touch with a friend.

I just recently bought these delightful mini uchiwa seasonal fan greetings cards. Each little fan comes with a summer design and an envelope and paper for writing a message though you could add a bigger message on another piece of paper if you wish. They are imported from Japan by Hatsukoi and are available to purchase on their website. www.hatsukoi.co.uk and if you would like to purchase one or any of the other Japanese related items on their site you can use my exclusive discount code tokyopony10 at the checkout. I think as well as them being a beautiful card they are useful to carry in a bag in case you need to fan yourself or they can add a bit of Japanese summer decoration to your home.

Stay cool this summer with traditions of Japan.

Did you know there is a special watermelon day on the 27th of July?

My next blog is all about another Japanese summer favourite “Suika” watermelon and the traditions behind it including two watermelon recipes for you to try. See you on ‘Suika-no-hi’ (スイカの日) Watermelon Day.

Autumn Food, Blog, Spring Food, Summer Food, Winter Food

Simple Meals Inspired By Shinya Shokudo

“When people finish their day and hurry home, my day starts. My diner is open from midnight to seven in the morning. They call it “Midnight Diner”.Tonjiru is all I have on my menu. But I make whatever customers request as long as I have the ingredients for it. That’s my policy. Do I even have customers? More than you would expect.”

If you follow my Instagram you will know I’m a real big fan of Midnight Diner & Midnight Diner Tokyo Stories. Last year I did some recipes inspired by the Netflix series. Although numbered series 1+2 in fact these are the last in the series as they started back in 2009 with MBS called just Midnight Diner. There are three seasons in this plus two films before Netflix took them over. If you don’t know Midnight Diner or “Shinya Shokudo” is a tv series about ordinary people who eat at a diner based around the Golden Gai district in Shinjuku.


The small restaurant opens from 12 midnight until 7am. The only thing on the menu is tonjiru but customers may ask the chef known as “master” for what they want and as long as he has the ingredients he will make it for them. It shows the relationship of the characters with the food they order. The dishes are normally simple Japanese home cooked style meals which may envoke a memory for the customer. This  is a lovely heart warming series and if you love Japan as much as I do it doesn’t matter that most of the food cooked isn’t vegan. This is why I decided to take the first three seasons and choose some of the simple meals you can make plant based.

Season 1 Episode 3 Ochazuke

Three women Miki, Rumi and Kana often frequent the diner and always order Ochazuke with different toppings.
Ochazuke is one of the most simple traditional Japanese meals often eaten to settle your stomach or a quick snack with left over rice.
A one-bowl meal  of steamed rice with green tea poured over (sometimes dashi broth) and an assortment of toppings. Ocha refers to green tea, and zuke means “submerged”. You can use various kinds of green tea such as Genmaicha, Sencha or  Hojicha. Spoon some fresh warm rice into a bowl and add your toppings. I added chopped red shiso leaves, umeboshi plum shredded nori (kizami), a sprinkle of daikon furikake and toasted brown rice. Finishing off with a garnish of a few mizuna leaves . Brew your tea and pour over the rice. Eat straight away so the rice doesn’t go soggy.

Season 1 Episode 4 Potato Salad

I do already have a potato salad recipe on my recipe pages in fact it was probably one of my very first. The Japanese version is a little different to the normal potato salad you might be used to. It’s a kind of mashed potato salad rather than potato chunks. Creamy Japanese mayonnaise is used plus vegetables like carrot and cucumber. In the midnight diner episode “Master” recommends you boil the potato with skin on and peel when they are done this apparently keeps in the flavour. He then mashes the potato with a fork adds slices of cucumber julienned carrot and diced ham (you can use vegan ham if you like). Mix the carrot and cucumber in while the potato is still warm this will help to soften them. Add kewpie mayonnaise ( there is a vegan version it just depends if you can get it where you are) or you could either make my recipe for kewpie which is on the other potato salad recipe or just use vegan mayonnaise.

Season 1 Episode 5 Butter Rice ( An arrogant food critic comes to the midnight diner to find something as simple as butter rice to win his heart and resurrect memories )

I must admit I had never tried this and if you haven’t either I seriously urge you to do so. Use good quality Japanese rice when it’s freshly cooked spoon it into a bowl and top with vegan butter. I use the one by Naturli. When the butter has melted a little adds dash of soy sauce or tamari and that’s it. Simple but so so delicious!

Season 2 Episode 5 Tuna Mayo Rice Bowl or Tuna Salad

This is another donburi (rice bowl) meal. In some of my previous recipes like crab cakes and sushi salad I have used jackfruit. It doesn’t taste of fish but gives you that shredded crabmeat tinned tuna type texture. For this tuna salad I did the same. Just simmer a tin of drained jackfruit in water for about 20 minutes then drain and pull the pieces apart and place in a bowl. Add to this mayonnaise a teaspoon of Dijon mustard, 1/2 a finely diced white onion and a teaspoon of sweet white miso. Mix all together and top on to freshly made rice. I also added a little sliced pickled myoga ginger on top for colour and extra flavour. You could add some diced green onion if you like. This works just as well as a sandwich filling or on a warm jack potato.

Season 2 Episode 7 Hakusaizuke (pickled napa cabbage) or Asazuke

I always make sure I have some kind of tsukemono (Japanese pickles) with my meals . This one is so easy using just salt and no vinegar. I thought it would taste salty but it didn’t it was super sweet. Slice a napa cabbage (Chinese cabbage ) in half length ways and then do the same again so you get four slices. Wash and leave to dry. Add your slices to a bowl and add salt. Rub the salt into the cabbage. You can also add some shredded kombu kelp slices of red chilli pepper and some lemon zest if you fancy. Place a plate over the bowl so it sits just inside, then pile on more plates for a weight or what ever you want to use. Leave in a cool dark place. Then next day give them a massage and cover again. After three days they should be ready. Slice and serve. The rest will keep a few days in a container in the fridge.

Season 3 Episode 5 Harusame Salad

Harusame are dried Hokkaido potato starch noodles which were originally made from mung beans.


Harusame はるさめ kanji characters are 春spring and 雨 rain. I thought being the rainy season at the moment in japan it was a nice one to make . This simple recipe has a few ingredients julienned cucumbers and carrots (which are first salted left for ten minutes after rubbing in the salt then rinsed ) wakame seaweed that’s been soaked in warm water then sliced and vegan ham with a awase-zu dressing. In midnight diner master adds shredded omelette, you could make a vegan version or add other vegetables. It’s a perfect salad for summer. The noodles take only a few minutes to cook (see packets or cooking instructions) drain and rinse in cold water to remove the starch. Add to a bowl with your other ingredients then pour over your Awase-zu Kyoto style dressing 3 tablespoons of brown rice vinegar, 2 1/2 tablespoons of soy sauce or tamari, 1 tablespoon of sugar, 2 tablespoons of mirin, pinch of salt, 1 tablespoon of sesame oil and 1 tablespoon of Yuzu juice if you like. I like to add the Yuzu it gives the dressing a lovely citrus flavour that’s great for a summer salad.  You can also use this as a vinaigrette if you just add some olive oil instead of sesame oil with salt and pepper.




I hope this will inspire you to make some of these simple home cooked style meals for yourself, you may also like my post on Natsukashii & Ofukuro no aji ( a taste of home ). If you haven’t already watched Midnight Diner & Midnight Diner Tokyo Stories I can definitely recommend it.