All recipes are for 2 servings unless noted. Oil is canola oil and salt is kosher salt.

2016-02-06

Kinki no shiokojiyaki / grilled channel rockfish marinated in salted rice malt

So simple, so tasty.
Shiokoji can solve the dilemma of wanting to enjoy salty shioyaki grilled fish but not wanting its high sodium content. Shiokoji also keeps the fish fresh longer, so marinating a very fresh fish for consumption the next day is very practical and has little effect on quality. Compared to shioyaki, shiokojiyaki imparts a much softer and mellow saltiness. Squeeze a lemon or lime at the table for a zesty punch.



425 calories (1/2 of recipe); 21.9g protein; 34.7g fat; 1.2g carbohydrate; 1.2g net carbs; 302mg sodium; 118mg cholesterol; 0g fiber

2016-02-03

Oden (genen) / fishcake, tofu and root vegetable stew (reduced-sodium version)

An unbeatable comfort food in cold seasons! The original version had the major drawback of being loaded with sodium, but the dish is finally ready to be re-introduced at our table. Major differences are making the dashi stronger by additionally using niboshi young dried sardines for a powerful base, reducing the amount of sake, desalinating fishcakes, using reduced-sodium soy sauce, and partially replacing soy sauce with rice vinegar as well as substituting shiokoji salted rice malt for some salt. Each change may be minor, but the outcome is surprisingly low in sodium and of course very tasty!



535 calories (1/4 of recipe); 34.4g protein; 28.7g fat; 38.9g carbohydrate; 31.4g net carbs; 282mg sodium (with 50% reduced-sodium soy sauce); 286mg cholesterol; 7.5g fiber

2016-01-28

Tonyu miso nikomi udon / hot-pot udon wheat noodles in red miso and soymilk broth

A personal-size, sizzling hot pot with udon for cold days. The combination of aka miso and soymilk makes this a mild yet deep and satisfying dish. As it is individually cooked in a small clay pot, goody choices can easily be personalized. Even better, each pot can be prepared at a different time -- when noodles, soup and goodies are prepped and ready for assembly, everyone gets to enjoy hot pot simmered just for them, which is perfect for busy days when family members are on different schedules. This dish warms you up from the inside, but you still need to be careful not to burn your mouth!



With 80g dried udon wheat noodles per serving:
529 calories (1/2 of recipe); 26.8g protein; 13.3g fat; 75.4g carbohydrate; 67.2g net carbs; 466mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce); 214mg cholesterol; 8.2g fiber

2016-01-25

Fuki no to no amazu-zuke / Japanese butterbur buds marinated in sweetened rice vinegar

Another simple way to enjoy this early spring treasure. Sweet, sour, and faintly bitter. A great little accent for any meal or bento!



Whole recipe (6 fuki no to butterbur buds):
26 calories; 1.2g protein; 0g fat; 5.7g carbohydrate; 2.7g net carbs; 31mg sodium; 0mg cholesterol; 3.0g fiber

1 fuki no to butterbur bud:
4 calories; 0.2g protein; 0g fat; 1.0g carbohydrate; 0.5 net carbs; 5mg sodium; 0mg cholesterol; 0.5g fiber

2016-01-23

Sakekasu okara pan / sake lees soy rolls

Small rolls featuring double soy -- okara soybean pulp and soy flour. These sake lees rolls taste great with savory dishes. Sakekasu's aroma works as a great accent to meals. Low in net carbs and sodium, these are a great option to balance your overall diet on routine basis. And thanks to the high fiber content, one roll can be quite filling.



Whole recipe (6 rolls):
983 calories; 81.5g protein; 47.9g fat; 62.9g carbohydrate; 28.6g net carbs; 395mg sodium; 47mg cholesterol; 28.1g fiber

1 roll:
164 calories; 13.6g protein; 8.0g fat; 10.5g carbohydrate; 4.8g net carbs; 66mg sodium; 8mg cholesterol; 4.7g fiber

2016-01-18

Okara maccha keeki / soy matcha cake

A matcha cake made in the microwave. Taking full advantage of fiber-rich okara soybean pulp as well as calorie- and carb-free erythritol and stevia, it is a friendly companion for those who are watching their net carbs count, glucose level, or simply want something filling for a quick energy boost between meals. The cake tends to be dry on Day 1, so wrap it while still warm and keep in the fridge overnight for best results.



Whole recipe (approx. 230g):
374 calories; 25.1g protein; 20.7g fat; 21.2g carbohydrate; 8.5g net carbs; 153mg sodium; 428mg cholesterol; 12.6g fiber

2.5cm/1" cube (approx. 25g):
41 calories; 2.8g protein; 2.3g fat; 2.3g carbohydrate; 0.9g net carbs; 17mg sodium; 47mg cholesterol; 1.4g fiber

2016-01-16

Kanso okara / dried soybean pulp

When having more okara soybean pulp than you can eat in a few days, dry it in the microwave, a frying pan or oven, and freeze for later use. When you sift the dried okara, you get a nice, low-fat, fiber-rich flour-like ingredient for baking and more. Although not as fine as packaged okara powder from store shelves, sifted okara works great in a number of recipes.