Flavours of Nagano: 6 Must-Try Foods from Nagano and the Mountainous Shinshu Region

Nestled amidst nature and soaring peaks, Nagano Prefecture (長野県) is one of Japan’s most mountainous prefectures. Did you know? Nagano boasts one of the highest life expectancies for both men and women. What contributes to the longevity of Nagano’s residents? One possible answer lies in the unique foods and traditional diets of this region, which have been shaped by its challenging terrain and climate. 

From adapting to harsh conditions to innovating cultivation techniques to creating delicious dishes, Nagano’s culinary offerings showcase the ingenuity and resilience of its people. Here are six must-try foods from Nagano and the Shinshu Region:

① Shinshu apples: A sweet symbol of Nagano

Freshly picked Shinshu apple. | ©Carissa Loh

“Shinshu” (信州) is the old name for Nagano, and the region is famous for its apples (りんご ringo), second only to Aomori in production volume. However, many apple enthusiasts believe Shinshu apples to be the tastiest, prized for their sweetness. The region’s high altitude creates significant temperature variations between day and night, ideal for apple cultivation. Volcanic ash-rich soil further enhances their size and flavour.

Apples are a significant part of Nagano’s identity. Its prefectural mascot, Arukuma (アルクマ), sports an apple on its head, and apple-flavoured treats can be found all over the prefecture. For fresh apple lovers, apple-picking is a popular activity from mid-September to mid-November at various orchards in the region.

Apple flavoured desserts can be found all over Nagano Prefecture. | ©photoAC

In addition to fresh apples, Nagano offers a wide range of apple-based products. Apple cider, apple jam, and dried apple slices are just a few examples of the delicious treats you can find in the region. Many local bakeries and confectioneries also incorporate apples into their creations, such as apple pies, apple cakes, and apple-flavoured candies.

② Shinshu soba: A taste of tradition

Shinshu soba and Shinshu salmon set meal. | ©Carissa Loh

Shinshu soba (信州そば), made from buckwheat flour, wheat flour, and water, is celebrated for its excellent texture and flavour. Low in calories and highly nutritious, it stands out among Japanese noodles. The Togakushi (戸隠) area is particularly renowned for its high-quality soba. 

Field of soba flowers. | ©photoAC

In the past, growing rice in Nagano was challenging due to its mountainous terrain. However, the higher altitudes, cold climate with extreme temperature differences between day and night, and soil rich volcanic ash made it perfect for cultivating buckwheat. 

Historically an emergency crop to help people endure severe winters, soba has evolved into a staple food. Today, buckwheat fields bloom with beautiful white flowers every summer.

③ Oyaki: A delicious dumpling delight

Oyaki with nozawana filling is a must-try Nagano snack. | ©photoAC

Oyaki (おやき), a traditional dumpling from Nagano, is made with a dough of buckwheat and wheat flour, filled with various ingredients, and then grilled. Fillings range from savoury options such as nozawana (野沢菜 a pickled local vegetable), eggplant with miso, walnuts, and mashed pumpkin, to sweet options such red bean paste and apples—Nagano’s signature fruit.

Oyaki fillings can be savoury or sweet. | ©photoAC

Originating from the snowy regions of northern Nagano, oyaki is now ubiquitous across the prefecture. As winter blankets Nagano in pristine white, there’s no better way to warm up than with a steaming plate of oyaki. This popular snack is available all-year round in local grocery stores, convenience stores, and souvenir shops, typically priced between ¥100 and ¥250. It’s a healthy and tasty treat to enjoy while exploring the area no matter the season, perfect for a Nagano adventure.

④ Obuse chestnuts: Nagano’s autumn delight

Chestnuts in Obuse. | ©Carissa Loh

Chestnuts (栗 kuri) are an autumn staple in Japan, and the town of Obuse (小布施) in northern Nagano is renowned for its chestnuts and chestnut desserts. The acidic soil along the Chikuma River banks provides perfect conditions for growing chestnuts, a tradition that spans 600 years in Obuse.

Chestnut rice in Obuse. | ©Carissa Loh

Obuse’s chestnuts are known for their large size and rich flavour. Traditionally eaten mashed or mixed with rice, creative chefs have developed various chestnut desserts. During the chestnut season, people often line up for hours to buy these treats. 

Chestnut rice, yokan, dorayaki, and montblanc. | ©photoAC

Popular confections include chestnut dorayaki (どらやき) and yokan (羊羹), while Western-style desserts like mont blanc (モンブラン), a chestnut cream cake, have become autumn favourites.

⑤ Matsutake: The King of Mushrooms

Matsutake mushroom. | ©photoAC

Nagano is famous for its diverse and delicious mushrooms (きのこ kinoko), especially the prized matsutake (松茸). Known as the king of mushrooms, matsutake is Japan’s most expensive mushroom due to its inability to be cultivated. It must be foraged from the wild, typically growing under pine trees.

Matsutake course meal in Ueda. | ©Carissa Loh

Nagano’s terrain and rainfall make it the top producer of matsutake mushrooms in Japan. These mushrooms are sought after for their unique spicy flavour and deep aroma. During autumn, high-end restaurants in areas like Ueda (上田) offer specialty matsutake course meals. While matsutake can be prepared in various ways, grilling is said to be the best way to enjoy its natural flavour.

⑥ Shinshu Salmon: Nagano’s aquatic innovation

Shinshu Salmon at a local Nagano restaurant. | ©Carissa Loh

Despite being landlocked, Nagano has successfully developed Shinshu Salmon (信州サーモン), a hybrid trout created after over 10 years of research. This salmon, a crossbreed of female rainbow trout and male brown trout, was first cultivated in 2004.

Shinshu Salmon is praised for its smooth texture, bright orange flesh, and delicate flavour without a fishy aftertaste. It can be enjoyed as sashimi, grilled, in shabu-shabu, and more. Additionally, Shinshu Salmon is more disease-resistant than other trout, ensuring a higher yield.

Primarily served in Nagano’s restaurants and hotels, Shinshu Salmon has become a pioneer of locally-cultivated salmon brands in Japan. Today, it is the most produced local salmon brand in the country, showcasing Nagano’s innovative spirit.

Bonus: Shichimi pepper

Shichimi pepper comes in portable serving sizes. | ©Carissa Loh

When you’re in Nagano, a unique food souvenir to get is the shichimi pepper (七味唐辛子) by Yawataya Isogoro (八幡屋礒五郎). Consisting of a blend of seven different ingredients, this age-old Nagano specialty offers a balance of aromatic flavours with a spicy hint. Aside from the popular original blend, you can also get it in special flavours like yuzu shichimi, ramen shichimi, shichimi garam masala, and more!

Discover Shinshu’s scrumptious delights

When visiting Nagano Prefecture and the Shinshu Region, be sure to sample its unique cuisine, crafted from nature’s bounty and generations of wisdom. Try them and experience the flavours that make Nagano special!

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