When spring arrives in Japan, there is a noticeable shift in the energy of the people. Gone are the cold, dreary months of winter and everyone gears up for one of the most celebrated events of the year: hanami (flower viewing). Dating back several centuries, this tradition of enjoying the seasonal blossoms is still practiced today and typically centers around admiring sakura, or cherry blossom trees.
A large part of modern hanami celebrations involves eating and drinking while out enjoying the sakura blooms. As with any other holiday or celebration, I often have patients at my nutrition practice ask me for tips on ways to balance enjoying their favorite foods during hanami while also working towards their nutrition goals.
Many of my patients expect me to provide them with a list of foods to avoid, but my approach to special occasion eating is the opposite. Through personal and professional experience, I’ve found that demonizing foods and focusing on what to restrict leaves people feeling deprived and unhappy. Over time, this can lead to binge or disordered eating and can take you even further away from a healthy relationship with food. What’s more, I believe that enjoying cultural foods is important, and can help us learn about a new culture or maintain a meaningful connection to our own.
Instead, I help my patients find foods that they can add to their plates alongside their favorite treats that are both fun and nutrient-dense. By focusing on what we can add versus what we need to subtract, we can create a healthy balance of foods without feeling restricted.
Below are some traditional hanami foods, along with several nutritious additions to try this cherry blossom season. By making room for both, you’ll be able to enjoy this fleeting time of year and enhance your picnic experience in a healthy way.
Traditional hanami foods
Traditional hanami foods are often inspired by seasonal ingredients, such as sakura leaves, or use colors that represent springtime in Japan, such as pink or green. In addition, many traditional hanami foods travel well and are easy to add to a bento, making them a great choice for a picnic.
1. Hanami dango
One of the most recognizable hanami treats is the hanami dango, or rice flour dumplings. This tricolored snack consists of green, pink and white balls of mochi stacked together on a skewer. Chewy and sweet, these are popular during hanami and other spring festivals.
2. Sakura mochi
Another popular sweet perfect for cherry blossom viewing is sakura mochi (sticky rice cake). This traditional Japanese confection is made of pink-colored mochi that is filled with sweet red bean paste and wrapped in a pickled sakura tree leaf.
3. Inarizushi
A dish popular for both Hinamatsuri (Girl’s Day) and hanami, inarizushi is made by taking vinegared sushi rice and stuffing it into seasoned, deep-fried pockets of tofu. You can purchase these individually or as part of a special hanami bento found at larger grocery stores or department store food halls.
4. Makizushi
Makizushi, or sushi rolls, can be made by covering a piece of nori (seaweed) with sushi rice and various ingredients, such as vegetables and fish. This is then rolled up and is commonly found in pre-prepared hanami bento for purchase this time of year.
5. Beer
Many public parks or gardens allow hanami goers to consume alcoholic beverages while enjoying the blossoms. Some beer manufacturers will release limited edition beer cans emblazoned with pink sakura flowers just for the occasion.
Healthy additions to your hanami picnic
When thinking of healthy foods to add to a picnic basket, fruits and vegetables are at the top of my list. Because these are not found in large amounts in traditional hanami food or bento, adding more provides balance as well as additional fiber, vitamins and antioxidants.
1. Fruit or fruit skewers
An easy way to add some nutrition to your hanami spread is to add in some extra fruit. What better time of year to do so than spring due to the influx of seasonal produce in stores such as strawberries, plums and loquat? For a healthy twist on the traditional hanami dango, you can even create your own fruit skewers made of strawberries, banana slices and green grapes for a pink, white and green colored treat everyone will love.
2. Homemade onigiri
While onigiri, or rice balls, are often made with healthy ingredients such as nori or fish, making them at home allows you to be able to customize the ingredients to meet your health needs and preferences. For more fiber, try using brown or mixed rice, or add in extra vegetables to your filling. If it is more protein you’re after, you can increase the amount of fish, chicken, egg or edamame (green soybeans) in your filling. You can also control the amount of sodium when making these at home, which may be helpful for those with certain medical conditions.
3. Raw veggie sticks and dip
If you crave something crunchy, slice up some vegetables and add your favorite dip for a satisfying snack that travels well and doesn’t require utensils. As mentioned in my previous article on healthy convenience store snacks, these can be purchased at your local convenience store should you not want to prepare them at home. Although many of my patients rave about the miso mayo dip that comes with these at the convenience store, other dip alternatives include hummus, sesame salad dressing or your favorite seasoning blend mixed into mayo or Greek yogurt.
4. Tsukemono
Not a fan of raw veggies? Try making or buying tsukemono, or Japanese pickles. While many varieties of tsukemono use vegetables like cucumber or radish, other varieties may use ginger or fruit like the plums used in umeboshi (pickled plums). Because these pickled dishes aren’t as temperature-sensitive as other salads, they are a great choice for picnics. What’s more, pickled fruit and veggies also are great for your health thanks to the probiotics and other biologically active compounds produced during the fermentation process.
5. Sparkling water or non-alcoholic beer
The occasional consumption of alcohol can be part of a healthful diet when done in moderation. If you’re looking for ways to achieve more balance with your alcohol consumption during hanami, consider packing some sparkling water or non-alcoholic beer in your picnic cooler. Many of my patients note that the crisp carbonation in both of these drinks helps satisfy the craving for a drink while also providing hydration. If choosing a non-alcoholic beer, I recommend Asahi Dry Zero due to the taste and the fact that it is calorie-free.
By prioritizing variety and nutritious additions to your picnic basket, it is possible to enjoy hanami and maintain a healthy diet. Here’s to enjoying the beauty of this season while making it your healthiest hanami yet!
Victoria Lindsay, MS, RD is a registered dietitian and nutrition consultant working at Tokyo Medical & Surgical Clinic and her Tokyo-based private practice. To get in touch, please visit: www.victorialindsayrd.com.
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