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


Somen no tonyu tsuketsuyu / soy milk dipping sauce for thin wheat noodles

This mild and rich soy milk-based dipping sauce is quite filling. Pair it with somen or hiyamugi noodles or thin udon noodles accompanied by goodies for a more substantial meal. Among condiments, ginger goes especially well with this dipping sauce, so grate more than usual.

1/2 of recipe:
184 calories; 9.3 g protein; 12.8 g fat; 9.8 g carbohydrate; 7.6 g net carbs; 191 mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce);  0 mg cholesterol; 2.2 g fiber 

When served with 100 g (dry) somen noodles with 1/2-egg kinshitamago (julienned egg crepe), a small bunch of blanched mizuna, fresh kaiware daikon radish sprouts, 3 grilled spot shrimp and condiments (small knob ginger, 2 purple shiso leaves, 1/2 green onion) per serving:
641 calories; 30.8 g protein; 18.6 g fat; 83.8 g carbohydrate; 78.2 g net carbs; 442 mg sodium; 175 mg cholesterol; 5.6 g fiber 


Fuki to ebi no itamemono / stir-fried Japanese butterbur and shrimp

A light fuki dish with shrimp that tastes gently salty and sweet. A recent hit among dishes I made for bento.

1/2 of recipe:
64 calories; 7.8 g protein; 2.1 g fat; 1.9 g carbohydrate; 1.1 g net carbs; 140 mg sodium (with 50% reduced-sodium soy sauce; 179 mg with regular soy sauce); 62 mg cholesterol; 0.8 g fiber


Fuki no ha to jako no mazegohan / steamed rice with Japanese butterbur leaves and dried young sardines

A distinctive rice dish on the bitter end of the spectrum for adults (and kids who have acquired the taste). The bitterness in this rice dish offers another dimension to the meal while masking the lower sodium content that you might otherwise notice.

1/2 of recipe with 150 g steamed rice:
288 calories; 5.0 g protein; 2.6 g fat; 57.7 g carbohydrate; 57.1 g net carbs; 84 mg sodium (with 50% reduced-sodium soy sauce; 163 mg with regular soy sauce); 11 mg cholesterol; 0.6 g fiber


Tomato no amazu oroshi-ae / tomato with grated daikon radish and sweetened vinegar

Refreshing and pleasant for both eye and palette. Select a ripe tomato for the best results. Great when paired with a grilled or fried dish.

1/2 of recipe:
23 calories; 0.5 g protein; 0 g fat; 5.2 g carbohydrate; 4.2 g net carbs; 33 mg sodium; 0 mg cholesterol; 1.0 g fiber 


Nori to nanohana no osuimono / clear soup with nori seaweed and field mustard flowers

A very quick, light soup to accompany other dishes. Nanohana field mustard flowers make a pretty contrast to the black purple backdrop of nori seaweed, which also deepens the aroma of the soup.

1/2 of recipe:
12 calories; 1.7 g protein; 0.3 g fat; 1.5 g carbohydrate; 0.8 g net carbs; 212 mg sodium; 0 mg cholesterol; 0.7 g fiber


Petoraaru karei no kinome-miso-yaki / grilled petrale sole with kinome sansho miso

Sweet and salty miso paste with pungent kinome sansho leaves is one of the seasonal choices for topping grilled dishes in early summer. Below, it is paired with petrale sole, a local fish with a delicate texture and mellow taste that goes really well with the spicy citrus tang of sansho.

1/2 of recipe:
109 calories; 19.4 g protein; 2.0 g fat; 1.8 g carbohydrate; 1.4 g net carbs; 197 mg sodium; 47 mg cholesterol; 0.4 g fiber 


Nasu no hibari-ae / sauteed eggplant with mashed fava beans

Easy, pretty, tasty and filling. This simple Japanese dish knows no border and goes well with any cuisine!

1/2 of recipe:
95 calories; 5.3 g protein; 3.6 g fat; 10.9 g carbohydrate; 8.0 g net carbs; 92 mg sodium; 1 mg cholesterol; 2.9 g fiber


Kankoku mitsuba no shiraae / cham namul with tofu dressing

Inspired by a banchan side dish at our favorite Korean restaurant, this recipe transforms a bitter-tasting Korean leafy green into a different kind of shiraae. Among the numerous similarities in ingredients and dishes between Korea and Japan, it is always fascinating to find different approaches and techniques. Below, the tofu dressing is saltier than the one for typical Japanese shiraae. Use of sesame oil in this dish is very Korean. 

1/2 of recipe:
65 calories; 4.6 g protein; 4.2 g fat; 2.6 g carbohydrate; 1.6 g net carbs; 126 mg sodium; 0 mg cholesterol; 1.0 g fiber