Karashina no karashi-bitashi / mustard greens in mustard-flavored light dashi

A simple variation of a standard ohitashi, cooked vegetables marinated in light dashi. Among basic seasonings (soy sauce, salt, sake, mirin) for dashi for ohitashi, only soy sauce is chosen for this recipe to heighten the pungent aroma of karashi mustard.

1/4 of recipe:
16 calories; 1.6 g protein; 0.3 g fat; 2.6 g carbohydrate; 1.0 g net carbs; 66 mg sodium; 0 mg cholesterol; 1.6 g fiber; 124 mg potassium

1/2 of recipe:
31 calories; 3.3 g protein; 0.5 g fat; 5.1 g carbohydrate; 2.0 g net carbs; 133 mg sodium; 0 mg cholesterol; 3.1 g fiber; 249 mg potassium

Ebi to kabu no misoshiru / miso soup with shrimp and Japanese turnip

This very gentle yet full-flavored miso soup features our local coon shrimp -- baby-size botan ebi spot shrimp -- and kabu turnip. Sweet Saikyo white miso is used for maximum tenderness, which is countered by the nostril-clearing sensation of karashi mustard.

1/2 of recipe:
73 calories; 8.2 g protein; 1.0 g fat; 4.8 g carbohydrate; 3.5 g net carbs; 338 mg sodium; 46 mg cholesterol; 1.3 g fiber; 287 mg potassium

Karashi renkon / deep-fried lotus root with mustard-flavored miso

A regional specialty with 400 years of history from Kumamoto in southern Japan. It makes a great appetizer, as the dish was originally designed to stimulate the appetite and improve the health of a great lord. Sweet miso blended with spicy karashi mustard releases a soft yet pungent aroma as you bite into the crunchy lotus root, making you want to take another sip of sake or bite of plain rice ...
Actual cooking time is not particularly long, but preparation does take some time to let the lotus root and filling work on their own to stabilize the karashi-miso mixture, so plan ahead.

Whole recipe:
419 calories; 7.1 g protein; 26.3 g fat; 38.3 g carbohydrate; 32.0 g net carbs; 444 mg sodium; 14 mg cholesterol; 6.3 g fiber

1/2 of recipe:
210 calories; 3.6 g protein; 13.2 g fat; 19.2 g carbohydrate; 16.0 g net carbs; 222 mg sodium; 7 mg cholesterol; 3.2 g fiber

1/3 of recipe:
140 calories; 2.4 g protein; 8.8 g fat; 12.8 g carbohydrate; 10.7 g net carbs; 148 mg sodium; 5 mg cholesterol; 2.1 g fiber

Seri to toriniku no karashijoyu-ae / water dropwort and chicken in mustard soy sauce dressing

Seri water dropwort goes really well with chicken. Here is a quick, light side dish using boiled chicken from making chicken stock.

57 calories (1/2 of recipe); 8.2 g protein; 1.3 g fat; 1.3 g carbohydrate; 0.9 g net carbs; 83 mg sodium (with 50% reduced-sodium soy sauce; approximately 180 mg with regular soy sauce); 39 mg cholesterol; 0.4 g fiber

Saishin no karashi oisutaasoosu-ae / yu choy sum in Japanese mustard and oyster sauce dressing

This is a reduced-sodium version of chingensai no karashi oisutaasoosu-ae, but with yu choy sum. The pungent aroma of karashi gives a spicy accent to the sweet, rich note of oyster sauce. The combination goes especially well with Chinese greens, especially those with succulent stems. Baby bok choy in the original recipe and yu choy sum in the recipe below are just a few of many good choices of greens. No Chinese greens nearby? Then try broccoli (especially stems), asparagus ... Brussels sprouts are probably a great choice, too.

1/2 of recipe:
32 calories; 2.4 g protein; 0.1 g fat; 4.9 g carbohydrate; 2.2 g net carbs; 212 mg sodium (when using shoyukoji made with 50% reduced-sodium soy sauce); 0 mg cholesterol; 2.7 g fiber

Sakana no sotee, karashi enoki soosu / sauteed fish with mustard enoki mushroom sauce

Enoki's fruity sourness goes well with mustard and white wine. The sauce is creamy, thanks to enoki, and has a clear soy sauce flavor, which also is a great match with mustard. For mustard lovers, this is a wonderful take on mushroom sauce.

1/2 of recipe:
154 calories; 18.6 g protein; 5.0 g fat; 6.7 g carbohydrate; 4.9 g net carbs; 275 mg sodium (with 50% reduced-sodium soy sauce; 389 mg with regular soy sauce); 59 mg cholesterol; 1.8 g fiber

Mushiyasai no karashi-gomazu-dare / steamed vegetables with mustard sesame vinegar sauce

This spicy and nutty sauce is great with any vegetable. Tom likes to use it in a number of ways, including as a condiment for sausages and as a replacement for Western mustard on sandwiches.

1/4 of recipe  (sauce only): 
18 calories; 0.7 g protein; 1.4 g fat; 0.9 g carbohydrate; 0.7 g net carbs; 41 mg sodium (with 50% reduced-sodium soy sauce; 80 mg with regular soy sauce); 0 mg cholesterol; 0.2 g fiber

Nasu to ebi no karashi-gomaae / eggplant and prawns in Japanese mustard sesame dressing

A great combination of eggplant and prawns for a neat little side dish. Karashi mustard adds just enough bite to spice up rich sesame dressing.

Chingensai no karashi oisutaasoosu-ae / baby bok choy in Japanese mustard oyster sauce dressing

The deep, sweet note of oyster sauce is countered by pungent karashi mustard to highlight juicy chingensai.

20 calories (1/2 of recipe); 1.5 g protein; 0.2 g fat; 3.5 g carbohydrate; 2.3 g net carbs; 461 mg sodium (with 50% reduced-sodium soy sauce; 613 mg with regular soy sauce); 0 mg cholesterol; 1.2 g fiber

Tsuruna to enoki no karashijoyu-ae / New Zealand spinach and enoki mushrooms in Japanese mustard soy sauce dressing

One of Tom's favorite tsuruna dishes. The nostril-clearing punch of karashi mustard goes really well with the clingy texture and taste of New Zealand spinach.

Sakana no karashiage to kinsai, mizuna, radisshu no aemono / karashi mustard-flavored deep-fried fish and Chinese celery, mizuna and radish

Deep-fried fish marinated in karashi mustard is tasty on its own, as is Chinese celery, mizuna and radish with bonito flakes and a tiny bit of soy sauce. When combined, you have a satisfying yet refreshing fish & vegetable dish!