Koyadofu-iri seri to koebi no chijimi / jijigmae Korean savory pancake with freeze-dried tofu, water dropwort and bay shrimp

An easy fix when feeling like eating lots of vegetables, especially strong-tasting greens. For the batter below, koyadofu freeze-dried tofu along with ground okara soybean pulp are added to partially replace wheat flour and lower net carbs. Koyadofu's fat content contributes to a rich taste, while at the same time grating the freeze-dried tofu makes the batter light and airy. It also makes pancake surfaces toastier. But be patient when cooking -- wait to flip pancakes until their bottom surface has turned opaque and shows some golden color at edges, otherwise they tend to crumble in the air.

1/2 recipe (pancake only; dipping sauce not included)
496 calories per serving; 32.2 g protein; 22.4 g fat; 40.5 g carbohydrate; 33.6 g net carbs; 198 mg sodium; 307 mg cholesterol; 6.9 g fiber; 962 mg potassium

Eringi to shimeji no namuru / namul saute with king oyster and shimeji mushrooms

A quick saute of mushrooms with sesame oil. Fresno pepper adds colorful contrast and soft crunch. Great as a filler in a bento box, too.

1/2 of recipe:
24 calories; 1.7 g protein; 1.3 g fat; 3.6 g carbohydrate; 0 g net carbs; 31 mg sodium; 0 mg cholesterol; 3.6 g fiber

Asazuke hakusai kimuchi / quick napa cabbage kimchi

Sodium-savvy kimchi that we can eat without hesitation. This is a quick version inspired by non-fermented salad-like baechu geotjeori. Quick, but not exactly so ... the process takes some patience, as you need to let hakusai enjoy the sun (or the chill in the fridge) to intensify its natural sweetness and then spiced it up in red seasoning mix. The seasoning mix does contain sodium from fish sauce, shiokoji salted rice malt and shrimp flakes, but total sodium content is one-third to one-quarter of regular store-bought kimchi.

Kimchi (whole recipe; approx. 320 g [260-270 g solids])
237 calories; 7.2 g protein; 6.7 g fat; 33.7 g carbohydrate; 27.4 g net carbs; 612 mg sodium (approx. 340 mg with solids only); 1 mg cholesterol; 6.3 g fiber

Yangnyeom seasoning mix only (whole recipe; approx. 100 g)
175 calories; 4.3 g protein; 6.4 g fat; 19.1 g carbohydrate; 17.6 g net carbs; 596 mg sodium; 0 mg cholesterol; 1.5 g fiber

Kinoko-iri sundupu / soondupu jjigae Korean soft tofu stew with mushrooms

A tasty Korean soft tofu stew has made a comeback at our table! My now typical lineup of seasonings to reduce overall sodium -- shoyukoji soy sauce rice malt, shiokoji salted rice malt and (brown) rice vinegar -- works like a charm again here. The strong taste and aroma of dashi stock made of niboshi dried young sardines and konbu kelp is softened to a deeper note by adding the water used to rehydrate dried shiitake, which is one of assorted mushrooms that go into the stew. All in all, this is very satisfying, filling dish.

248 calories (1/2 of recipe); 18.9 g protein; 13.9 g fat; 16.1 g carbohydrate; 10.1 g net carbs; 574 mg sodium; 219 mg cholesterol; 6.0 g fiber

Sundupu-yo yannyomu / yangnyeom seasoning mix for soondupu jjigae Korean soft tofu stew

This seasoning mix lets you make tasty soondupu jjigae that is low in sodium!

Whole recipe:
295 calories; 5.0 g protein; 19.8 g fat; 19.9 g carbohydrate; 19.2 g net carbs; 464 mg sodium; 0 mg cholesterol; 0.7 g fiber

1 tsp (6 g):
21 calories; 0.4 g protein; 1.4 g fat; 1.4 g carbohydrate; 1.4 g net carbs; 33 mg sodium; 0 mg cholesterol; 0.1 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

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 

Kyabetsu to egoma no namuru / namul salad with cabbage and wild sesame leaves

The soft taste of cabbage is paired with the distinctive flavor of egoma wild sesame leaves. These two also complement each other in terms of aroma and color.

1/4 of recipe:
10 calories; 0.5 g protein; 0.1 g fat; 2.2 g carbohydrate; 1.4 g net carbs; 36 mg sodium; 0 mg cholesterol; 0.8 g fiber

Egoma no kimuchi / kkaennip kimchi / wild perilla leaf kimchi

This simple Korean pickle of egoma wild sesame leaves is a great companion for rice. While some people do not care for fresh egoma leaves, the pickling process nicely softens their distinctive aroma and taste, transforming this Korean shiso into an appetizing accent for everyday meals.

5 egoma leaves (1/8 of recipe): 
26 calories; 1.0 g protein; 0.3 g fat; 4.3 g carbohydrate; 3.7 g net carbs; 75 mg sodium; 0 mg cholesterol; 0.6 g fiber

Shiifuudo to daizu moyashi no kankoku mushi / haemul jjim / steamed seafood and soybean sprouts Korean style

This is a seafood dish, but with lots and lots and LOTS of soybean sprouts! Despite the red look, it is quite mild. Enjoy this medley of seafood and soybean sprouts together with distinctive greens in season! 

1/4 of recipe:
206 calories; 27.0 g protein; 3.6 g fat; 14.3 g carbohydrate; 6.4 g net carbs; 363 mg sodium (when using shoyukoji made with 50% reduced-sodium soy sauce); 172 mg cholesterol; 7.9 g fiber

Petoraaru karei no kankoku-fu pirikara-ni / braised petrale sole in mildly spicy sauce, Korean style

An easy and tasty fish dish with a Korean twist. Tastes good with plain rice or drinks.

1/2 of recipe:
226 calories; 26.4 g protein; 5.1 g fat; 12.0 g carbohydrate; 11.5 g net carbs; 340 mg sodium (when using shoyukoji made with 50% reduced-sodium soy sauce); 62 mg cholesterol; 0.5 g fiber

Seiyo meshida no jon / jeon Korean piccata with lady fern fiddleheads

Jeon Korean piccata is another easy way to enjoy the delicate harvest of the season!

Whole recipe (when made with kogomi and served with dipping sauce made with 50% reduced-sodium soy sauce and diluted with water):
82 calories; 3.8 g protein; 5.0 g fat; 5.6 g carbohydrate; 3.0 g net carbs; 75 mg sodium; 71 mg cholesterol; 2.6 g fiber

Fuki to gyuniku no Kankoku-fu nimono / braised Japanese butterbur and beef, Korean style

A small amount garlic and sesame seeds in the beef marinade add a Korean touch to this common pairing of fuki Japanese butterbur and beef. Serrano pepper becomes quite mild after simmering, so use more if you prefer something spicy. Adapted from "Bejikorian [Veggie-Korean]" by Jeon Kyonghwa.

1/2 of recipe:
141 calories; 12.2 g protein; 6.7 g fat; 5.9 g carbohydrate; 4.7 g net carbs; 196 mg sodium (with 50% reduced-sodium soy sauce & shoyukoji made with 50% reduced-sodium soy sauce, 354 mg with regular soy sauce and shoyukoji made with regular soy sauce); 35 mg cholesterol; 1.2 g fiber

Bibinba no tare, koebi-iri / bibimbap sauce with bay shrimp

Very tasty. Sauteed onion and bay shrimp add a nice sweet note and depth to a simple gochujang and miso mixture. My current favorite to combine with steamed rice and simple, almost plain namul.

1/2 of recipe:
62 calories; 6.3 g protein; 1.4 g fat; 6.4 g carbohydrate; 5.7 g net carbs; 239 mg sodium (with reduced-sodium miso; 274 mg with regular miso); 45 mg cholesterol; 0.7 g fiber

Nira to koebi no chijimi / jijigmae Korean savory pancake with garlic chives and bay shrimp

This simple combination of nira garlic chives and little shrimp is unbeatable. Shiitake mushrooms provide an earthy note.

Whole recipe (when served with kobudashi-diluted dipping sauce made with 50% reduced-sodium soy sauce):
409 calories per serving; 25.7 g protein; 6.8 g fat; 58.8 g carbohydrate; 54.3 g net carbs; 25 8mg sodium; 309 mg cholesterol; 4.5 g fiber

Nanohana no namuru / field mustard namul (gochujang flavor)

Fresh mustard greens in toasty sesame-based dressing enriched by gochujang and garlic -- simple, straightforward and refreshing.

Horenso no namuru / spinach namul salad (garlic flavor)

Garlicky magic? A large handful of spinach will quickly disappear into your stomach.

1/2 of recipe (with 200 g spinach):
43 calories; 2.8 g protein; 2.2 g fat; 4.3g carbohydrate; 1.1 g net carbs; 54 mg sodium (with 50% reduced-sodium soy sauce; 93 mg sodium with regular soy sauce); 0 mg cholesterol; 3.2 g fiber

Yasai to kinoko no nabeyaki bibimba / vegetable and mushroom bibmpap in clay pot

Crispy rice in a sizzling hot clay pot topped with a combination of light namul and egg crepe. Clam-infused sauce gives a flavorful final touch.

Bibinba no tare, asari-iri / bibimbap sauce with clams

Flavorful sauce for bibimbap Korean mixed rice.

Asupara no namuru / asparagus namul salad (plain)

A very simple variation of asparagus namul. This makes a good topping for bibimpap Korean mixed rice with gochujang-based sauce.