Jeffrey Salazar
The Omni Diet is a holistic approach to health that encourages eating whole, unprocessed foods, regular exercise, and other healthy behaviours. It focuses on eating 70% plant foods and 30% protein, mostly from lean meats. The diet has many restrictions, including eliminating or greatly reducing dairy, gluten, grains, sugar, starchy vegetables, beans, lentils, and all premade foods and desserts. However, it also allows for some flexibility in making the diet your own. For example, you can include teriyaki chicken or salmon in your diet by making a healthy homemade teriyaki sauce using pantry staples like soy sauce, honey, ginger, and pineapple juice. This sauce can be used as a marinade or a glaze for your protein of choice and can be customised to your taste preferences and dietary needs.
| Characteristics | Values |
|---|---|
| Ingredients | Soy sauce, brown sugar, honey, ginger, garlic, pineapple juice, chicken broth, sesame oil, rice wine vinegar, cornstarch, water |
| Dietary restrictions | Gluten-free, low-sodium options available |
| Time | 5-7 minutes to cook, 30 minutes to marinate |
| Storage | Up to a week in the refrigerator, 3 months in the freezer |
| Serving suggestions | Chicken, salmon, shrimp, tofu, rice, noodles, quinoa, cauliflower rice, vegetables |
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What You'll Learn
Soy sauce alternatives: coconut aminos, tamari, or tamarind
Teriyaki sauce is a Japanese condiment that is commonly used to flavour chicken, fish, meat, and noodle dishes. It can also be used as a dip for dumplings or shrimp. While there are many recipes for teriyaki sauce, most include soy sauce as a key ingredient. If you are looking for a soy sauce alternative, you can use coconut aminos, tamari, or tamarind.
Coconut Aminos
Coconut aminos is a dark brown sauce made by fermenting coconut palm sap with sea salt. It tastes similar to soy sauce but is slightly sweeter and less salty. It adds umami or a savoury flavour to foods. Coconut aminos is a good option for those with food allergies or intolerances as it does not contain wheat, gluten, or soy. It is also said to have antioxidant, anti-inflammatory, and antimicrobial properties. However, it is typically more expensive and may be less accessible than soy sauce.
Tamari
Tamari is a Japanese sauce made from soy and rice. It is a byproduct of miso paste—the liquid that is squeezed out when miso is pressed. Tamari has a longer fermentation time than soy sauce, resulting in a darker colour and a thicker consistency. It has a slightly stronger flavour that is less salty and more umami-forward. Tamari is extremely versatile and can be used as a substitute for all-purpose soy sauce in most recipes.
Tamarind
Tamarind is a fruit that is commonly used in Asian cuisine. The pulp of the tamarind fruit has a unique sweet and sour taste and is often used as a flavouring agent in sauces, soups, and curries. While it is not a direct substitute for soy sauce, tamarind can be used as an ingredient in a teriyaki sauce recipe to add a distinct flavour profile.
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Sweeteners: pineapple juice, honey, or brown sugar
Pineapple juice, honey, and brown sugar are all sweeteners that can be used in teriyaki sauce. Pineapple teriyaki sauce is a variation that adds a natural sweetness and a fresh, fruity dimension to the sauce. The acidity from the pineapple juice also helps to tenderize the meat. You can use pineapple juice from canned pineapple or squeeze fresh pineapple juice for a more natural pineapple flavor.
Brown sugar is a key ingredient in pineapple teriyaki sauce, as it balances the salty soy sauce and tangy pineapple juice with a hint of caramel taste. It is also a common ingredient in traditional teriyaki sauce, where it is often combined with honey. Honey is a natural sweetener that gives the sauce a slightly lighter hue than brown sugar. It is a common ingredient in Westernized teriyaki sauces, which may also include garlic, ginger, sesame oil, and additional sugar.
To make a pineapple teriyaki sauce, you can follow a basic teriyaki sauce recipe and add pineapple juice. A simple recipe combines soy sauce, brown sugar, honey, ginger, and garlic powder in a saucepan over medium heat. Cook until heated through, about 1 minute. You can also add cornstarch mixed with cold water to thicken the sauce.
Honey teriyaki sauce is another variation that balances sweet and savoury flavours with a slight bite of ginger and sake. It can be made with honey as the only sweetener, or in combination with brown sugar. Pineapple juice is also sometimes added to honey teriyaki sauce, as it contains bromelain enzymes that help to soften meat.
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Whole, unprocessed foods
The Omni Diet promotes eating whole, unprocessed foods, regular exercise, and other healthy behaviours. It was created by registered nurse Tana Amen, who struggled with chronic health issues and thyroid cancer. The diet focuses on eating 70% plant foods and 30% protein, mostly from lean meats. It encourages the consumption of vegetables, fruits, protein-rich foods, and healthy fats.
To make teriyaki sauce that aligns with the Omni Diet, you can use whole, unprocessed ingredients. Here is a simple recipe:
Ingredients:
- 1 cup of water
- Soy sauce (preferably low-sodium or coconut aminos/tamari for a gluten-free option)
- Brown sugar or a calorie-free brown sweetener
- Honey or syrup (optional)
- Ginger (fresh or minced)
- Garlic (fresh cloves or garlic powder)
- Cornstarch
Instructions:
- Combine water, soy sauce, brown sugar, honey (if using), ginger, and garlic in a saucepan over medium heat. Cook until heated through, about 1 minute.
- In a separate cup, mix cornstarch with a small amount of cold water and stir until dissolved.
- Add the cornstarch mixture to the saucepan.
- Cook and stir the sauce until it thickens, about 5 to 7 minutes.
This homemade teriyaki sauce is healthier than store-bought options, which often contain preservatives, artificial flavours, and high-fructose corn syrup. You can adjust the recipe to your taste preferences and dietary needs. For example, you can reduce the amount of sodium by using low-sodium soy sauce or substituting it with coconut aminos or tamari. If you want to avoid honey or syrup, you can use a calorie-free brown sweetener instead. Fresh garlic and ginger are ideal, but you can also use garlic powder and ground ginger if needed.
This sauce can be used as a marinade, glaze, or dip for various dishes, including chicken, fish, meat, stir-fries, rice dishes, dumplings, and shrimp. It is a versatile and tasty addition to your Omni Diet meals.
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Lean meats
The Omni Diet encourages a holistic approach to health, promoting the consumption of whole, unprocessed foods, regular exercise, and other healthy behaviours. It focuses on eating 70% plant foods and 30% protein, mostly from lean meats.
When making teriyaki, the choice of meat cut is important to ensure a pleasant eating experience. Tender cuts of meat with good marbling (intramuscular fat) are ideal as they absorb the teriyaki marinade effectively, resulting in a rich and tender final product. Leaner cuts of meat can be used, but they may become dry during cooking. Thus, choosing a cut with at least some marbling is recommended.
For teriyaki beef, flank steak is a popular option due to its affordability and ability to absorb flavours well. It is relatively lean but becomes tender when marinated and sliced against the grain. Sirloin steak is another good choice, offering a balance between tenderness and flavour, making it a versatile choice for various teriyaki recipes. For a more luxurious option, ribeye steak or New York strip have higher marbling, resulting in a richer and more tender product, but they are more expensive.
When preparing teriyaki beef, it is important to slice the meat thinly, preferably no thicker than 1/4 inch. This helps keep the meat tender and prevents it from becoming too chewy. The meat should be sliced at a 45-degree angle before being coated in cornstarch or baking soda and marinated. The ideal marinating time for teriyaki beef depends on the cut and desired flavour intensity. Thinner cuts like flank steak or skirt steak require 30 minutes to 2 hours of marination, while thicker cuts like sirloin or ribeye can benefit from longer times, up to 4-6 hours, or even overnight. However, caution must be exercised to not over-marinate, especially with acidic marinades, as it can break down the muscle fibres and make the meat mushy.
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Healthy cooking tips
The Omni Diet promotes a holistic approach to health, focusing on whole, unprocessed foods, regular exercise, and other healthy behaviours. It encourages a balanced approach, with 70% plant foods and 30% protein, mostly from lean meats. Dairy, gluten, sugar, soy, corn, potatoes, and artificial sweeteners are not permitted. Here are some healthy cooking tips for making teriyaki sauce that aligns with the Omni Diet:
Firstly, instead of buying store-bought teriyaki sauce, which often contains preservatives, artificial flavours, and high-fructose corn syrup, make your own at home. This way, you can control the ingredients and reduce the amount of sugar and sodium in the sauce.
For a gluten-free option, replace soy sauce with coconut aminos, gluten-free tamari, or tamarind. Coconut aminos are a great low-sodium alternative to soy sauce. You can also use lower-sodium soy sauce if you prefer the taste.
Use natural sweeteners like honey or brown sugar instead of processed white sugar. Honey has antioxidant properties and adds a floral flavour to the sauce. You can also experiment with calorie-free brown sweeteners. Pineapple juice is another natural sweetener that adds a nice flavour and a boost of Vitamin C. If you don't have pineapple juice, you can substitute it with orange juice.
To thicken the sauce, whisk in cornstarch mixed with cold water. This creates a slurry that integrates smoothly into the sauce. Cook the sauce over medium heat for about 5 to 7 minutes, stirring frequently, until it thickens and coats a spoon. Be careful not to let it burn.
You can also add spices like ginger and garlic to enhance the flavour. Fresh garlic and ginger are best, but if you only have ground versions, you can use smaller quantities as substitutes. Sesame seeds can also be added for extra flavour and texture.
Your homemade teriyaki sauce can be used as a marinade, basting agent, dipping sauce, or glaze for proteins and vegetables. It's a versatile and healthy way to add a bold, tangy Japanese flavour to your meals.
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Frequently asked questions
The Omni Diet is a holistic approach to health that involves eating whole, unprocessed foods, exercising regularly, and managing stress. It focuses on eating 70% plant foods and 30% protein, mostly from lean meats.
To make a teriyaki sauce that aligns with the Omni Diet, you will need to use whole, unprocessed ingredients. Some common ingredients in teriyaki sauce include soy sauce, coconut aminos, pineapple juice, honey, ginger, and garlic.
Combine your chosen ingredients from the question above in a saucepan over medium heat. Cook until the sauce is thickened, stirring occasionally. The cooking time can range from 5 to 7 minutes.
The Omni Diet encourages a variety of plant and animal foods, so you can pair your teriyaki sauce with various options. Some ideas include chicken, salmon, tofu, rice, quinoa, rice noodles, or cauliflower rice.
Homemade teriyaki sauce can be stored in the refrigerator for up to two weeks or in the freezer for up to three months.
