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


Koshian / silky azuki bean paste

An or anko sweetened azuki bean paste comes either as tsubuan with visible beans, or this silky version called koshian. Koshian highlights the natural sweetness of azuki beans and offers a smooth texture that matches the consistency of small, soft mochi-type sweets. Koshian is made in a similar way as shiroan white bean paste but involves fewer steps toward the end.

Whole recipe (approx. 530 g):
1,297 calories; 40.6 g protein; 4.4 g fat; 277.4 g carbohydrate; 241.8 g net carbs; 2 mg sodium; 0 mg cholesterol; 35.6 g fiber


Fuki no to no pesuto / Japanese butterbur bud pesto

A faintly bitter pesto sauce to welcome the arrival of spring.

Whole recipe (approx. 285 g):
1,304 calories; 13.1 g protein; 131.2 g fat; 23.1 g carbohydrate; 12.9 g net carbs; 552 mg sodium; 0 mg cholesterol; 10.2 g fiber

1 tbsp (16 g):
73 calories; 0.7 g protein; 7.4 g fat; 1.3 g carbohydrate; 0.7 g net carbs; 31 mg sodium; 0 mg cholesterol; 0.6 g fiber


Mekyabetsu to koebi no kisshu / quiche with brussels sprouts and bay shrimp

A simple quiche with brussels sprouts and bay shrimp. Brussels spouts are sauteed until lightly golden to caramelize them slightly, which highlights their natural sweetness. A gentle and rich combination in a personal-size savory tart.

1/2 of recipe with okara soybean pulp tart crust:
515 calories; 21.1 g protein; 39.4 g fat; 20.0 g carbohydrate; 9.6 g net carbs; 209 mg sodium; 253 mg cholesterol; 10.4 g fiber


Okara no taruto kurasuto / tart crust with soybean pulp

A super easy tart crust that you would never know is made of okara soybean pulp! This requires no flour sifting or dusting of your pastry board to roll out dough. Lining tart molds with dough is the trickiest part, as the dough easily crumbles -- molds with fluted edges, instead of the tart rings below, should make the process easier.

One 12cm/5" tart:
230 calories; 6.5 g protein; 18.2 g fat; 11.5 g carbohydrate; 3.0 g net carbs; 62 mg sodium; 28 mg cholesterol; 8.4 g fiber

Whole recipe:
501 calories; 16.7 g protein; 46.8 g fat; 29.5 g carbohydrate; 7.8 g net carbs; 164 mg sodium; 73 mg cholesterol; 21.6 g fiber


Bibinba no zakkoku gohan / mixed grain rice for bibimbap

Mixing regular rice and other grains is our current favorite way to make bibimbap. Quinoa makes it less starchy than a simple combination of regular rice and barley or rice with mixed grains; buckwheat groats offer a mellow yet toasty taste and texture; and adding roasted soybeans works as dashi for the steamed rice & grain mixture, and also become crunchy as they cook in a donabe pot (mimicking dolsot stone bowl bibimbap).

1/3 of recipe:
163 calories; 6.3 g protein; 2.5 g fat; 29.4 g carbohydrate; 26.5 g net carbs; 0 mg sodium; 0 mg cholesterol; 2.9 g fiber

1/2 of recipe:
245 calories; 9.5 g protein; 3.7 g fat; 44.1 g carbohydrate; 39.7 g net carbs; 0 mg sodium; 0 mg cholesterol; 4.4 g fiber


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); 21.9 g protein; 34.7 g fat; 1.2 g carbohydrate; 1.2 g net carbs; 302 mg sodium; 118 mg cholesterol; 0 g fiber


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); 34.4 g protein; 28.7 g fat; 38.9g carbohydrate; 31.4 g net carbs; 282 mg sodium (with 50% reduced-sodium soy sauce); 286 mg cholesterol; 7.5 g fiber