Tastes for Tokyo | Okonomiyaki - Rowie Webster

Okonomiyaki means “whatever you like, grilled” and is one of the most well-known Japanese dishes. It is commonly referred to as a Japanese pancake.

The base vegetable ingredients are white cabbage and carrot, but you can also any other vegetable, plus sources of protein such as prawns, lean bacon or chicken. In Japan there are Okonomiyaki restaurants where you can sit at a table with a grill plate, and cook your own okonomiyaki with your choice of ingredients!

Okonomiyaki is a nutritious dish consisting of vegetables and choice of protein – which can be embedded into the pancake itself or served on the side. It is a fun and different way of enjoying the not-so-commonly enjoyed cabbage, with some Japanese flavours.

Okonomiyaki is a flexible dish that can be customised to your liking, and for Rowie (who has made this dish multiple times before!), she actually likes hers with prawns.

On some days Rowie has lighter training sessions which means her energy expenditure and therefore energy requirements are lower. Okonomiyaki is perfect for her to have after lighter training days or rest days, because it is centred around vegetables and protein.

The fibre from the big serve of vegetables in the okonomiyaki plus protein increase satiety levels to help keep her full. On days where she has multiple or heavy training sessions and needs extra carbohydrates for recovery, she could serve the okonomiyaki with a bowl of rice on the side to make it a complete meal.

Some tips to make this dish a success and taste delicious would be to cook it on low so the cabbage softens, and cover it with a lid. You could also add a splash of cooking sake (Japanese cooking alcohol) for extra flavour. Don’t worry because the alcohol cooks off during the process!

Try not to make the pancake too big otherwise it may be a challenge to flip!

Check out the latest episode of our Tastes for Tokyo series which sees VIS water polo athlete Rowie Webster prepare Okonomiyaki:

 

 

About Tastes for Tokyo

TASTES for Tokyo is a pillar of the VIS’ Together for Tokyo campaign that focuses specifically on nutrition content.

The Tastes for Tokyo video series will consist of six cooking episodes and four feature episodes.

The cooking episodes will see VIS Dietitian match Japanese inspired recipes to the nutritional needs of VIS athletes striving to compete at the Tokyo Games.

Follow #Tastes4Tokyo for more Japanese inspired nutrition tips, cooking lessons and speciality recipes! 

Latest News

Australian Sporting Network: Joint Reconciliation Statement hero image

Australian Sporting Network: Joint Reconciliation Statement

Yesterday

The Victorian Institute of Sport (VIS) is proud to again join its partners in sport to reaffirm its commitment to reconciliation.

'Shuttle vision' for Paris hero image

'Shuttle vision' for Paris

May 23, 2024

Australian Para-badminton will be represented at the 2024 Paralympic Games by two athletes who have travelled starkly different pathways but feel similar gratitude, determination and excitement about what lies ahead in Paris. 

Careers Week | Collaborating for success with Deakin University hero image

Careers Week | Collaborating for success with Deakin University

May 17, 2024

VIS promotes a dual-career approach, where athletes are encouraged to pursue education and personal development alongside their athletic endeavours. Collaborating with educational institutions, like Deakin University, provides balance to the unique needs of high-performance athletes.

Careers Week | Beyond the stage with Sarah Thompson hero image

Careers Week | Beyond the stage with Sarah Thompson

May 13, 2024

Sarah Thompson's journey from ballet to high-performance sports offers a unique perspective on athlete welfare. As a former ballerina turned Performance Lifestyle Adviser at the Victorian Institute of Sport, Thompson's experience navigating the demands of professional dance informs her approach to supporting VIS athletes.

Shelley Matheson | A Glider in Name Only hero image

Shelley Matheson | A Glider in Name Only

May 12, 2024

Few have accomplished all that Shelley Matheson (nee Chaplin) has: At the age of 39, she has won three Paralympic medals, captained her country, travelled the world, and given birth to two daughters - unmedicated no less. And she’s done it all from a wheelchair.

Related news

See all our partners

VIS is proudly supported by