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Full of Goodness

Full of Goodness


  • 2 tomatoes, cut into 1/4-inch slices
  • 1 zucchini, cut into 1/4-inch slices
  • 1 red pepper, cut into 1/4-inch slices
  • 1 yellow pepper, cut into 1/4-inch slices
  • 1 1/2 ounces lotus root, cut into 1/4-inch slices
  • 1 1/2 ounces pumpkin, cut into 1/4-inch slices
  • 3 cups bonito flakes
  • 2 tablespoons soy sauce
  • 2 tablespoons rice vinegar
  • 2 tablespoons canola or grapeseed oil
  • Pinch of sea salt
  • Pinch of superfine sugar


  1. Preheat the grill on its highest setting, or heat a griddle pan. Place all the vegetables on a tray and grill both sides for three to four minutes, or for longer if you like a little smoky flavor. Or use the griddle pan if you want griddle marks.
  2. Meanwhile, make the sauce. Pour 1 scant cup hot water into a cup and add the bonito flakes. Leave for five minutes. Add the soy sauce, rice vinegar, oil, sea salt, and sugar, and mix well.
  3. Transfer the vegetables to a serving plate and pour over the sauce. Serve immediately.


  • Recipe provided by Makiko Sano, author of Healthy Japanese Cooking: Simple Recipes for a Long Life, the Shoku-Iku Way.


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