Biitsu beeguru / beet bagels

Confectionery sweet, according to my family in Japan. Pureed baked beet is added to the dough for a colorful hue. When made into bagels, the pureed beet has no earthy overtone that some people are not very fond of. Orange peel bits give a fruity note, which pairs well with beets. As with kale and walnut bagels, these reddish bagels also are on the smallish side and have much less sodium than regular commercial versions.

1 bagel (1/8 recipe; 75 g baked):
203 calories; 6.3 g protein; 0.9 g fat; 41.5 g carbohydrate; 38.1 g net carbs; 99 mg sodium; 0 mg cholesterol; 3.4 g fiber

Keeru to kurumi no beeguru / kale and walnut bagels

One of our bagels takes advantage of kale for a deeper flavor, which is especially noticeable when toasted, while toasting also intensifies the crunch of walnuts.

This is a variation based on a plain version I adapted from ChefSteps (Amazing Chewy Bagels From Scratch). In my adaptation, shiokoji salted rice malt to lower sodium content also conditions the dough, making it softer and triggering a Maillard reaction due to its enzymes. For this reason, I do not use diastatic malt powder, which the original recipe lists as a key ingredient, but I do use non-diastatic malt powder for flavoring. Yet considering kale's effect of making the dough taste slightly "earthy and green," non-diastatic malt powder may not be needed at all in the recipe below. Until I experiment further, this is what appears at our table. These are smallish bagels packed with flavor.

1 bagel (1/8 recipe; 74 g baked):
219 calories; 6.8 g protein; 4.3 g fat; 37.7 g carbohydrate; 34.8 g net carbs; 93 mg sodium; 0 mg cholesterol; 2.9 g fiber

Bakuraba / baklava

This satisfies Tom's new habit of eating sweets without increasing sodium intake. But when I made these baklava earlier last year, he blamed me for him gaining weight, as I repeatedly experimented to figure out a good proportion of ingredients, especially erythritol (calorie- & net-carbs-free sugar substitute) so it does not re-crystallize when completely cool and does not trigger any noticeable cooling sensation in the mouth.

My original thought was, if I made 28 small pieces in one batch, they should last for 28 days or at least a few weeks. Making baklava from scratch is time consuming, but it would be not bad if each batch lasted that long ... So far I have been proven ridiculously wrong. Tom cannot stop reaching for more pieces. Although the recipe below is not heavily sweet, as with other sweets I make, it could be addictive. 

Whole recipe:
2,396 calories; 37.5 g protein; 175.1 g fat; 225.9 g carbohydrate; 165.9 g net carbs; 44 mg sodium; 158 mg cholesterol; 15.3 g fiber

1 piece (1/28 recipe):
86 calories; 1.3 g protein; 6.3 g fat; 8.1 g carbohydrate; 5.9 g net carbs; 1.6 mg sodium; 6 mg cholesterol; 0.5 g fiber

Satsumaimo no taruto / sweet potato tart

A very easy and delicious tart with satsumaimo sweet potato. One of our favorites for fall, it tastes like a rich sweet potato pudding.

Whole tart:
1,114 calories; 12.6 g protein; 66.4 g fat; 96.2 g carbohydrate; 80.7 g net carbs; 47 mg sodium; 131 mg cholesterol; 10.0 g fiber

1/8 slice:
139 calories; 1.6 g protein; 8.3 g fat; 12.0 g carbohydrate; 10.1 g net carbs; 6 mg sodium; 16 mg cholesterol; 1.3 g fiber

Pootabera no piza pan / portabella pizza pastry

A spin-off from a piroshki-style savory pastry creation. Replacement of all whole wheat flour with oat flour and butter with olive oil for the dough results in a lighter and crispier crust, which can be half-baked and frozen for later use. Below, umami-packed tomato paste is used as an instant sauce, providing a tasty base for sauteed portabellas complimented by aromatic Gorgonzola and crunchy walnuts. Great for a lunch or snack.

1 pastry (1/10 pizza pastry dough recipe and 1/4 of topping recipe):
254 calories; 10.3 g protein; 13.0 g fat; 25.4 g carbohydrate; 21.0 g net carbs; 69 mg sodium; 6 mg cholesterol; 4.4 g fiber

1 pizza crust (1/10 dough recipe):
186 calories; 7.3 g protein; 7.7 g fat; 21.6 g carbohydrate; 18.1 g net carbs; 23 mg sodium; 2 mg cholesterol; 3.5 g fiber

Zukkini to tamago, feta chiizu no pan / zucchini, egg and feta cheese pastry

This is another savory pastry we like. Sauteed zucchini is paired with fluffy fried or microwaved egg and feta cheese. Dill makes this combination truly savory.

1 pastry (1/9 piroshki-style dough recipe and 1/3 of filling recipe):
266 calories; 12.9 g protein; 12.8 g fat; 25.5 g carbohydrate; 20.9 g net carbs; 151 mg sodium; 89 mg cholesterol; 4.6 g fiber

Karifurawaa to masshuruumu no karee pan / curried cauliflower and mushroom pastry

Great for breakfast and lunch! This savory pastry is intended to be eaten with other dishes, and only a moderate amount of spices are used to flavor the filling. It freezes well too, making it a handy, virtually ready-to-eat snack.

1 pastry (1/9 piroshki-style dough recipe and 1/3 of filling recipe):
239 calories; 10.9 g protein; 9.8 g fat; 28.7 g carbohydrate; 22.2 g net carbs; 60 mg sodium; 7 mg cholesterol; 6.5 g fiber

Hakkuruberii no taruto / huckleberry tart

Here is another delicious tart packed with little huckleberries! Paired with the ubiquitous crème d'amonde or almond cream, it's a foolproof recipe featuring an easy okara soybean pulp & almond flour crust. The tart tastes somewhat fluffy on Day 1, and becomes subtly moist on Day 2 forward.

Whole tart:
1,072 calories; 20.6 g protein; 82.1 g fat; 68.7 g carbohydrate; 52.3 g net carbs; 78 mg sodium; 260 mg cholesterol; 10.9 g fiber

1/8 slice:
134 calories; 2.6 g protein; 10.3 g fat; 8.6 g carbohydrate; 6.5 g net carbs; 10 mg sodium; 32.5 mg cholesterol; 1.4 g fiber

Hakkuruberii no makaron taruto / huckleberry macaron tart

A light tart filled with in-season huckleberries and topped with macaron -- meringue with almond flour. The macaron is crunchy on the surface on Day 1, and turns to the texture of sponge cake from the next day.

Whole tart:
850 calories; 24.2 g protein; 52.2 g fat; 79.8 g carbohydrate; 61.6 g net carbs; 121 mg sodium; 19 mg cholesterol; 12.7 g fiber

1/8 slice:
106 calories; 3.0 g protein; 6.5 g fat; 10.0 g carbohydrate; 7.7 g net carbs; 15 mg sodium; 2 mg cholesterol; 1.6 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

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

Sakekasu okara pan / sake lees soy rolls

Small rolls featuring double soy -- okara soybean pulp and soy flour. These sake lees rolls taste great with savory dishes. Sakekasu's aroma works as a great accent to meals. Low in net carbs and sodium, these are a great option to balance your overall diet on routine basis. And thanks to the high fiber content, one roll can be quite filling.

Whole recipe (6 rolls):
983 calories; 81.5 g protein; 47.9 g fat; 62.9 g carbohydrate; 28.6 g net carbs; 395 mg sodium; 47 mg cholesterol; 28.1 g fiber

1 roll:
164 calories; 13.6 g protein; 8.0 g fat; 10.5 g carbohydrate; 4.8 g net carbs; 66 mg sodium; 8 mg cholesterol; 4.7 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

Ebi to kobashira no gorugonzoora soosu guratan / shrimp and bay scallop gratin with gorgonzola cheese

One of my favorite mac & cheese – a great pairing of gorgonzola cheese and shrimp and scallops. The taste can run from rich to light depending on whether you use heavy cream, milk or soy milk, or a combination. Below is an indulgent dairy version for me, featuring heavy cream and milk, yet the green vegetable (yu choy sum) lightens up the aftertaste for a pleasant flavor overall. Great with wine!

1/2 of recipe:
548 calories; 29.4 g protein; 28.5 g fat; 38.6 g carbohydrate; 34.8 g net carbs; 408 mg sodium; 191 mg cholesterol; 3.8 g fiber

Shiitake to warabi no buriichiizu-yaki / shiitake and bracken with brie cheese

Wow! A great little appetizer that really is something different. Goes well with both Western and Asian dishes.

3 shiitake: 
54 calories; 3.0 g protein; 4.1 g fat; 1.6 g carbohydrate; 0.3 g net carbs; 74 mg sodium; 11 mg cholesterol; 1.3 g fiber

Amazake chokoreeto keeki / chocolate cake with amazake

A little chocolate cake with a delightful aftertaste. One of our favorite desserts.

1/8 cake slice:
110 calories; 2.4 g protein; 6.9 g fat; 8.4 g carbohydrate; 7.7 g net carbs; 23 mg sodium; 73 mg cholesterol; 0.7 g fiber

Fudanso to feta chiizu no taruto / Swiss chard and feta cheese tart

I like to serve this savory tart as an appetizer or snack for a small gathering. It doesn't look glamorous, but it does appeal to your taste buds, and your stomach -- probably because of the potatoes. Adapted from the Torta Verde recipe originally found in a Saveur magazine website years ago. 

1/8 of recipe (when made with sheep milk feta cheese with 270 mg sodium/28 g):
109 calories; 4.1 g protein; 4.2 g fat; 12.7 g carbohydrate; 11.6 g net carbs; 108 mg sodium; 34 mg cholesterol; 1.1 g fiber

Fu to kobashira no guratan / wheat gluten cake gratin with bay scallops (bechamel sauce version)

A light gratin featuring fluffy fu gluten cakes.

1/2 of recipe (with bechamel sauce made with milk; no additional salt)
326 calories; 20.3 g protein; 15.5 g fat; 26.1 g carbohydrate; 22.9 g net carbs; 286 mg sodium (251 mg sodium when rehydrating fu with soy milk); 62.2 mg cholesterol (52.2 mg sodium when rehydrating fu with soy milk); 3.2 g fiber

1/2 of recipe (with bechamel sauce made with tonyu soy milk, no additional salt)
312 calories; 21.2g  protein; 14.0 g fat; 24.9 g carbohydrate; 20.7 g net carbs; 246 mg sodium (211 mg sodium when rehydrating fu with soy milk); 49.2 mg cholesterol (39.2 mg sodium when rehydrating fu with soy milk); 4.2 g fiber

Ainame no dyukuseru-yaki / grilled ling cod with duxelles

Tasty mushroom sauce adds amazing aroma and depth to a simple fish dish. This is a very easy fish dish that looks pretty impressive at the table.

1/2 of recipe:
226 calories; 28.7 g protein; 8.5 g fat; 5.9 g carbohydrate; 4.9 g net carbs; 114 mg sodium; 95 mg cholesterol; 1.0 g fiber