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


Kuro ingenmame-iri kinua gohan / steamed rice with quinoa and black beans

Mixing quinoa with rice results in a lighter texture than regular steamed rice while giving a great nutritional boost. Black beans are added below for a nice crunch.

1/3 of recipe:
163 calories; 4.9 g protein; 1.2 g fat; 32.5 g carbohydrate; 29.9 g net carbs; 0 mg sodium; 0 mg cholesterol; 2.7 g fiber

1/2 of recipe:
245 calories; 7.3 g protein; 1.8 g fat; 48.8 g carbohydrate; 44.8 g net carbs; 0 mg sodium; 0 mg cholesterol; 4.0 g fiber


Satoimo to shungiku, age no tonyu misoshiru / soy milk miso soup with baby taro root, garland chrysanthemum and thin deep-fried tofu

The distinctive aroma and taste of garland chrysanthemum are the perfect counterpoints in this mild, somewhat creamy soup featuring baby taro root. Very nice and warming on cool days.

1/2 of recipe:
96 calories; 5.4 g protein; 3.3 g fat; 9.8 g carbohydrate; 7.8 g net carbs; 199 mg sodium (with reduced-sodium miso); 0 mg cholesterol; 2.0 g fiber


Papurika to hijiki no marine / marinated sweet pepper and hijiki seaweed

Juicy, cheerful sweet pepper is quickly microwaved and marinated with boiled hijiki. The combination of apple cider vinegar and rice vinegar is fruity and mild, making it a good match for non-Japanese meals, too. A great addition as an appetizer or as part of a salad or bento.

1/4 of recipe:
42 calories; 0.9 g protein; 2.2 g fat; 5.5 g carbohydrate; 5.2 g net carbs; 70 mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce); 0 mg cholesterol; 0.3 g fiber 


Sake to shimeji no takikomi gohan / steamed rice with salmon and shimeji mushrooms

As the weather cools and we enter the season of mushrooms and return of the salmon, takikomi gohan featuring seasonal ingredients really hits the spot.

1/3 of recipe:
235 calories; 9.1 g protein; 3.3 g fat; 39.8 g carbohydrate; 38.9 g net carbs; 88 mg sodium (with 50% reduced-sodium soy sauce; 140 mg with regular soy sauce); 15 mg cholesterol; 0.9 g fiber 

1/2 of recipe:
353 calories; 13.6 g protein; 4.9 g fat; 59.7 g carbohydrate; 58.4 g net carbs; 132 mg sodium (with 50% reduced-sodium soy sauce; 210 mg with regular soy sauce); 23 mg cholesterol; 1.3 g fiber