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


Shungiku to ringo no mizore-ae / garland chrysanthemum and apple with grated daikon radish and sweetened vinegar

The slightly bitter taste of shungiku garland chrysanthemum compliments sweet and juicy apple. Grated daikon with sweetened vinegar provides a refreshing blanket. The pleasant aftertaste really stands out when paired with dishes prepared with oil.

1/2 of recipe:
39 calories; 0.6 g protein; 0.1 g fat; 9.5 g carbohydrate; 8.0 g net carbs; 41 mg sodium; 0 mg cholesterol; 1.5 g fiber


Konnyaku no miso oden / boiled konnyaku yam cake with sweetened miso sauce

A quick and tasty konnyaku dish, which is also a popular "street food" at community and school festivals. Sweetened miso sauce makes chewy konnyaku a favorite with kids as well as adults. Grated ginger and chopped green onion are added below for a zesty punch, preventing this rather plain dish from becoming bland without using lots of sauce. 

1/2 of recipe:
16 calories; 0.5 g protein; 0.2 g fat; 4.3 g carbohydrate; 1.6 g net carbs; 96 mg sodium; 0 mg cholesterol; 2.7 g fiber


Tom cooks 17. Katsuo-kobu dashi & Tai-chan kukkii (bonito kelp stock & cookies for Tai)

Savory and chewy, and obviously mouthwatering for Tai, our dog.

The first time Tom made katsuo-kobu dashi earlier this year, that was all he did. He kindly prepared an essential stock for me, and I ended up making something with it.

The second time Tom made the dashi, it was to get a key ingredient for Tai's cookies. Dashi simply was a by-product of his operation.


Petoraaru karei to edamame no myoga-mushi-zushi / steamed sushi with petrale sole and edamame, wrapped in myoga ginger leaves

If you have access to fresh myoga leaves, try them as wrappers. A somewhat intense, refreshing aroma stimulates your senses as you unwrap packets at the table. Below is an example with steamed sushi.

1 packet:
114 calories; 6.0 g protein; 0.8 g fat; 19.3 g carbohydrate; 18.9 g net carbs; 59 mg sodium (with sushizu made with shiokoji & ponzujoyu made with 50% reduced-sodium soy sauce; 210 mg with store-bought sushizu & ponzujoyu); 10 mg cholesterol; 0.4 g fiber


Okara to kinoko-iri kabocha no korokke / pumpkin croquettes with soybean pulp and mushrooms

Savory and sweet pumpkin croquettes. Sauteed enoki and eringi mushrooms are added for a slightly earthy, deep taste and aroma, which nicely disguises the low sodium content of the dish. The deep-fried version with crispy panko bread crumbs is quite satisfying even when eating only one or two pieces. The baked version tastes light and significantly cuts down the amount of oil and calories. The baked version involves a bit of a process to prepare panko, but it can be done ahead of time.

Deep-fried version (1/2 of recipe):
391 calories; 6.5 g protein; 26.4 g fat; 32.9 g carbohydrate;  25.0 g net carbs; 90 mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce); 27 mg cholesterol; 7.9 g fiber

Baked version (1/2 of recipe):
202 calories; 6.5 g protein; 6.0 g fat; 32.9 g carbohydrate; 25.0 g net carbs; 90 mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce); 27 mg cholesterol; 7.9 g fiber


Kyuri to kinshitamago no osuimono / clear soup with Japanese cucumber and julienned egg crepe

A pleasant soup with julienned cucumber and egg crepe that goes well with somewhat heavy, substantial dishes. Kinshitamago below is made by microwaving for easy preparation. Once the cucumber and egg crepe are cut, this soup can be made very fast. Sound good? For the best outcome, make sure to have other dishes nearly ready when you start making this soup so that it can be served hot with vivid green cucumber.

1/2 of recipe:
54 calories; 4.3 g protein; 2.7 g fat; 2.6 g carbohydrate; 2.2 g net carbs; 253 mg sodium; 107 mg cholesterol; 0.4 g fiber


Karashi mayoneezu doresshingu / mustard mayonnaise dressing

An easy dressing for a small salad. Loosening mayonnaise with dashi while adding aromatic soy sauce is my favorite basic dressing for fresh greens, especially finely julienned cabbage that accompanies pan-fried or deep-fried dishes.

1/2 of recipe:
8 calories; 0.2 g protein; 0.7 g fat; 0.2g carbohydrate; 0.2 g net carbs; 34 mg sodium (with 50% reduced-sodium soy sauce; 49 mg with regular soy sauce); 2 mg cholesterol; 0 g fiber