Gomoku ankake udon / wheat noodles with thickened soup and assorted ingredients

Udon often is mentioned as a good choice when feeling unwell. When made with hot, thickened soup, it warms your body from inside. Noodles and warm soup alone is the basic foundation. Ginger -- either grated, finely julienned or only the squeezed juice -- intensifies the warming effect while adding a zesty note and aroma to your soup. Select and cook goodies according to your appetite and condition. While everything is simmered in broth starting with the toughest item below, goodies can be grilled or fried and added to the soup for those who want more texture. This is also a nice dish for chilly days.

The broth's sodium content is on the low end (0.7%), and partly because of the amount of vegetables and mushrooms, it might be too weak for those who have not been on a reduced sodium diet. Adjust the taste to your preferred level at the end.

1/2 of recipe (with virtually sodium-free homemade udon noodles):
480 calories; 22.0 g protein; 3.2 g fat; 87.0 g carbohydrate; 82.9 g net carbs; 651 mg sodium (with 50% reduced-sodium regular soy sauce and shiokoji salted rice malt); 72 mg cholesterol; 4.1 g fiber

Kyabetsu to hakusai no sakura ebi iri ohitashi / cabbage and napa cabbage in light broth with dried shrimp

The soft green color of cabbage and napa cabbage makes a nice contrast with the pretty pink of sakura ebi. Both vegetables are microwaved for quick preparation, which also minimizes loss of vitamins into water when boiling them. This side dish has a gentle sweet aftertaste with a hint of clear saltiness, and goes well with dishes that have strong flavor or are prepared with oil.

1/2 of recipe: 19 calories; 1.7 g protein; 0.4 g fat; 3.4 g carbohydrate; 2.3 g net carbs; 119 mg sodium; 9 mg cholesterol; 1.1 g fiber; 183 mg potassium

Takenoko no tsukeyaki / sauteed bamboo shoots in citrus soy sauce

This saute can be either strongly or softly flavored by adding or not adding marinade to the frying pan toward the end. Simply sauteing marinated bamboo shoots would naturally result in a soft flavor where their sweet yet tangy taste comes through. When a stronger flavor with punch is desired, continue sauteing bamboo shoots with some of the leftover marinade. In either case, eringi king oyster mushrooms compliment bamboo shoots really well.

1/2 of recipe (bamboo shoots & eringi mushrooms):
89 calories; 2.3 g protein; 1.2 g fat; 18.3 g carbohydrate; 15.8 g net carbs; 166 mg sodium (with 50% reduced-sodium soy sauce & ponzujoyu made with 50% reduced-sodium soy sauce); 0 mg cholesterol; 2.5 g fiber

1/2 of recipe (bamboo shoots, eringi mushrooms & vegetables):
95 calories; 3.0 g protein; 1.3 g fat; 19.1 g carbohydrate; 16.0 g net carbs; 172 mg sodium (with 50% reduced-sodium soy sauce & ponzujoyu made with 50% reduced-sodium soy sauce); 1 mg cholesterol; 3.1g fiber

Suigyoza no chige-fu nabe / jjigae-style hotpot with shui jiao dumplings

A spicy red hotpot for chilly days, very filling yet gentle on your stomach. Have lots of fresh lemon wedges ready -- they will work some amazing magic at the end.
As with any nabe hotpot, any ingredients in the fridge or on the kitchen counter can go in. Explore with what you have, and find your favorite combinations.

1/2 of recipe (when taking a few sips of broth): 
436 calories; 25.8 g protein; 10.2 g fat; 58.2 g carbohydrate; 47.2 g net carbs; 366 mg sodium (with 50% reduced-sodium soy sauce); 38 mg cholesterol; 11.0 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

Hakusai no biitsu-amazu-zuke / napa cabbage marinated in beet sweetened vinegar

Ruby red pickles! Since the sweetened vinegar in which beet slices are marinated is too pretty to throw away after beets are gone ... the thick white section of hakusai napa cabbage is quickly microwaved and marinated in the red vinegar. How simple could it be to add another little color to your table!

Kaisen chukadon / Chinese-style seafood saute over steamed rice

A tasty Japanese donburi of a classic Chinese dish. This is a reduced-sodium version of a previously posted chukadon recipe. It uses more vinegar than the original recipe and much less soy sauce and oyster sauce, but the sourness is milder... Why? Vinegar is boiled (in microwave) to get rid of excess sourness, leaving just enough sour taste and a sensation that mimics saltiness. This recipe also uses Shaoxing wine instead of sake to ensure a flavorful outcome. All in all, this is a very satisfying dish that sticks to your ribs.

1/2 of recipe (when served with 150 g steamed rice):
401 calories; 15.8 g protein; 2.8 g fat; 74.9 g carbohydrate; 71.4 g net carbs; 521 mg sodium (with 50% reduced-sodium soy sauce; 673 mg with regular soy sauce); 37 mg cholesterol; 3.5 g fiber

Hakusai to tamago no okakaitame / stir-fried napa cabbage and egg with bonito flakes

The gentle taste of hakusai napa cabbage is further softened by egg, while a small amount of katsuobushi bonito flakes provides a counterpunch of clear saltiness.

1/2 of recipe:
75 calories; 5.5 g protein; 3.8 g fat; 3.7 g carbohydrate; 2.5 g net carbs; 121 mg sodium; 111 mg cholesterol; 1.2 g fiber

Papurika no surinagashi / miso soup with red bell pepper

Tom's favorite vegetable, red bell pepper, is transformed into a sweet, slightly sour miso soup. Hakusai napa cabbage and cauliflower along with tonyu soy milk soften the overall taste.

1/2 of recipe:
81 calories; 5.4 g protein; 1.8 g fat; 12.5 g carbohydrate; 9.4 g net carbs; 228 mg sodium (with reduced-sodium miso; 288 mg with regular miso); 0 mg cholesterol; 3.1 g fiber

Hakusai to satsumaage no nibitashi / napa cabbage and deep-fried fishcakes in light broth

An easy desalination prep step not only reduces sodium content, it also improves the flavor of satsumaage, making it taste milder and more refined. Soy sauce flavored satsumaage is a great match with hakusai and its naturally mellow taste.

1/2 of recipe:
88 calories; 5.5 g protein; 1.2 g fat; 12.4 g carbohydrate; 11.6 g net carbs; 192 mg sodium (with 50% reduced-sodium soy sauce; 344-381 mg with regular soy sauce); 8 mg cholesterol; 0.8 g fiber

Hakusai to radisshu no gomaabura-ae / napa cabbage and radish with sesame oil

Crisp like lettuce! Great when wanting a fresh, easy side dish with a refreshing yet mellow taste.

Yosenabe / hot pot with assorted ingredients

A very light yet satisfying nabe hot pot served with ponzujoyu citrus-flavored soy sauce. One of the first dishes that comes to our minds when finding fresh fish in winter. Add lots of vegetables to make the broth soft yet deep.

Chirimushi / steamed fish, tofu, vegetables and mushrooms, with citrus-flavored soy sauce

A very light main dish with white fish, tofu and vegetables served with ponzujoyu citrus-flavored soy sauce. Great when you want something gentle that has a refreshing taste.

Chukadon / Chinese-style saute with sauce over steamed rice

Another standard Japanese Chinese dish. Assorted ingredients are sauteed and flavored in Chinese style -- often meaning a combination of ginger, garlic, chicken stock, and oyster sauce. Here is one example with prawns and scallops.

When served with 150 g steamed rice:
428 calories per serving (1/2 of recipe); 17.1 g protein; 3.0 g fat; 79.0 g carbohydrate; 75.9 g net carbs; 1077 mg sodium (with 50% reduced-sodium soy sauce; 1419 mg with regular soy sauce); 53 mg cholesterol; 3.1 g fiber

Sake no chanchanyaki / salmon and vegetable saute with miso sauce

A regional dish from Hokkaido that includes salmon, cabbage, onions and other vegetables. Sweetened miso sauce sends off an appetizing aroma as you cook – take the frying pan to the table or cook on a tabletop griddle and enjoy the dish as it cooks.

Hakusai to kani no chanpuruu (champuruu) / Okinawan-style saute with crab, tofu and napa cabbage

The sweet inner leaves of hakusai are a great match with crabmeat. Together with tofu and egg, this is a satisfying, flavorful and nutritious dish for an everyday meal. Bonito flakes added at the end give a rich flavor. 

Kaki no dote-nabe / hot pot with oysters, broiled tofu and vegetables with miso

Miso is pasted along the inside edge of the pot so you can adjust the taste as you eat. The combination of oysters, miso and a squeeze of lemon is warm yet refreshing. Vegetables, broiled tofu and other ingredients contribute to the mild broth, making this hot pot very satisfying.

Shiromizakana to hakusai no misoitame / white-fleshed fish and Chinese cabbage saute with miso

Sauteing instead of deep-frying fish and using minimal oil in the following process results in a mild, comforting Chinese dish.

Hakusai to asari no nibitashi / napa cabbage and clams in light broth

A quick soupy dish with canned clams. Hakusai's subtle sweetness joins with the deep flavor of clams. Ginger, a great companion for clams, enlivens the overall taste.

Hakusai to age no nibitashi / napa cabbage and thin deep-fried tofu in light broth

Hakusai's tender sweetness is slightly intensified by the oil from usuage. A soothing dish.