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


Abokado to meshida, ebi no sarada, tonyu no yooguruto-fu doresshingu / avocado, Western lady fern and shrimp salad with soy milk yogurt-style dressing

Juicy, succulent lady fern fiddleheads lighten up the golden combination of avocado and shrimp, with everything held together by a softly spicy and creamy dressing made of soy milk.
Drawing out enough water from soy milk after mixing with apple cider vinegar takes a bit of time, so strain the mixture of soy milk and apple cider vinegar ahead of time -- the rest goes pretty quickly.

Salad with dressing (1/2 of recipe):
148 calories; 8.8g protein; 10.4g fat; 6.3g carbohydrate; 2.3g net carbs; 55mg sodium; 38mg cholesterol; 4.1g fiber

Dressing only (1/2 of recipe):
46 calories; 2.0g protein; 3.1g fat; 1.9g carbohydrate; 1.8g net carbs; 14mg sodium; 0mg cholesterol; 0.2g fiber


Nitamago / flavored soft-boiled eggs

A popular topping for ramen noodles! These eggs are also tasty on their own, in addition to working well as a topping for other types of noodles or steamed rice and as part of a salad (one of key components or as dressing). The recipe below involves slow flavoring in the fridge, where eggs are ready starting on Day 2 and lasting at least to Day 6.

83 calories (1 egg); 6.6g protein; 5.3g fat; 1.4g carbohydrate; 1.2g net carbs; 115mg sodium (with 50% reduced-sodium soy sauce and shoyukoji made of 50% reduced-sodium soy sauce); 214mg cholesterol; 0.2g fiber 


Mitsuba to kumiage-yuba no wasabijoyu-ae / mitsuba and fresh tofu skin dressed with wasabi soy sauce

Wasabijoyu-ae -- dressing the main ingredient in wasabi soy sauce -- is a common way to enjoy either mitsuba or kumiage-yuba on its own. When combining the two, fresh yuba softly envelops refreshing mitsuba in a creamy blanket.

76 calories (1/2 of recipe); 7.0g protein; 4.1g fat; 2.4g carbohydrate; 1.7g net carbs; 81mg sodium (with 50% reduced-sodium soy sauce; approximately 170mg with regular soy sauce); 0mg cholesterol; 0.7g fiber


Meshida to tomato no sarada / lady fern fiddleheads and tomato salad

Enjoy the delicate flavor of succulent lady fern fiddleheads in a simple pairing with tomatoes. Goes well with any cuisine!

50 calories (1/2 of recipe); 2.6g protein; 2.1g fat; 6.9g carbohydrate; 2.7g net carbs; 15mg sodium; 0mg cholesterol; 4.2g fiber


Warabi no tataki (miso aji) / savory bracken paste (miso version)

An earthy and softly bitter taste with the minty sensation of spring. This simple little dish is treasured by grownups as a companion for their drinks or as a topping for steamed rice. Try this with just-harvested warabi bracken to experience the best taste and aroma of the wild plant.

11 calories (1/2 of recipe); 0.8g protein; 0.2g fat; 1.6g carbohydrate; 0.7g net carbs; 103mg sodium; 0mg cholesterol; 0.9g fiber


Sakura daifuku / soft rice cake with cherry blossom bean paste

A seasonal variation of daifuku, a soft rice cake with sweet azuki bean paste inside. While sakura-an -- cherry blossom bean paste -- is usually made with shiroan, salted cherry leaves and red colorant, I mixed in sakura no hana no shiozuke salted cherry blossoms and beet water to shiroan white bean paste to create a softly salty, aromatic filling in sakura-iro pale pink.

87 calories (one cake, 1/4 of recipe); 2.4g protein; 0.3g fat; 18.5g carbohydrate; 16.8g net carbs; 5mg sodium; 0mg cholesterol; 2.0g fiber


Sukuidofu to kumiage-yuba no miso guratan / extra soft tofu and fresh tofu skin gratin with red miso

This creation is inspired by a little savory gratin we shared at an upscale izakaya pub in Osaka last winter. Red miso's rich complexity binds and highlights all the mild key players -- extra soft tofu, fresh yuba, bechamel sauce and fontina cheese. A combination of lemon zest and yuzu citron juice offers a fresh note and lightens the overall taste. Below, bechamel or white sauce is made in the microwave for simplified preparation.

254 calories (1 ramekin); 15.7g protein; 16.0g fat; 10.3g carbohydrate; 9.5g net carbs; 181mg sodium; 24mg cholesterol; 0.8g fiber