Healthful Goya and Umeboshi Salad

This summer was stiflingly hot, wasn’t it? It has taken a toll on my appetite, and I seek out foods and drinks that help me beat the heat and make use of seasonal vegetables. I keep coming back to the Okinawan diet. This summer and on into the lingering heat after the autumn equinox, I found a great recipe for a salad that incorporates two ingredients, one popular in Okinawan cuisine, and the other said to be a great antidote to summer fatigue.

My summer go-to goya and umeboshi salad

It looks like the City Cost community is divided on goya, the bitter melon that is a staple of Okinawan cookery. The gourd which looks like the inspiration for movie monsters is a bumpy, green, cucumber-shaped vegetable with a bitter flavor and crunchy texture. The vegetable is available year-round, but at its best from July to September.

Goya has an appealing color when blanched for 30-60 seconds

This vegetable is touted as a superfood that contributes to the longevity of Okinawans. The low-calorie, high-fiber gourd is loaded with antioxidants that are said to contribute to skin and digestive health. In addition, it is supposedly good for insulin control.

Umeboshi is another food that’s said to beat the sluggish feeling some people suffer in hot weather. People in the old days consumed umeboshi to fight fatigue as it’s loaded with citric acid and pickled in salt. These days, it’s a tart and salty addition to your meals that stimulates your appetite.

A recipe that combines both of these healthful foods is goya salad with ume dressing. The recipe is very simple and takes little time to prepare.

The ingredients are minimal, too - two goya, 2 umeboshi, two splashes of soy sauce, a splash of sesame oil, and a sprinkle of katsuobushi.

To prepare the goya, slice it in half and scoop out the pith, then cut in half moons. Blanch the goya in boiling water with a pinch of salt for 30-60 seconds. Drain them in a sieve.

For the dressing, pit the umeboshi and mince them. In a bowl, combine the ume pulp, soy sauce, katsuobushi, and sesame oil. Toss the goya slices in the dressing. I put mine in the fridge overnight for the flavors to combine.

The first time I prepared this, I forgot the sesame oil and I didn’t miss it. However, it does give a nice, nutty richness to the salad.

My secret to reducing the bitterness is to slice, blanch, and freeze the goya and thaw it out in the fridge for salad or other goya dishes.

Are you an umeboshi fan? Do you love or hate goya? How do you like to prepare these two foods?