Hijiki no itameni / braised hijiki seaweed

A nice side dish to keep in the fridge for everyday meals and bento. The strong flavor makes it a great companion for steamed rice. Our favorite!

Whole recipe (382 g):
186 calories; 8.9 g protein; 9.1 g fat; 9.6 g carbohydrate; 8.4 g net carbs; 859 mg sodium (with reduced-sodium soy sauce); 0 mg cholesterol; 11.2 g fiber

1 serving (45 g; photo above):
26 calories; 1.2 g protein; 1.3 g fat; 2.7 g carbohydrate; 1.2 g net carbs; 118 mg sodium; 0 mg cholesterol; 1.5 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

Konnyaku to daizu no pirikarani / mildly spicy braised konnyaku yam cake and soybeans

The humble pair of soybeans and konnyaku get together for a simple, refined dish. The two ingredients are simmered with minimal seasonings, cooled, cooked again, cooled again, and reheated. The repetition allows both soybeans and konnyaku to absorb full flavoring without being taken over, which is a basic and proven technique for many nimono simmered dishes. Adapted from Tataki Konnyaku to Daizu no Nimono by Takashi Tamura, the owner chef of Tsukiji Tamura in Tokyo.

1/2 of recipe:
138 calories; 10.5 g protein; 6.0 g fat; 9.6 g carbohydrate; 4.0 g net carbs; 86 mg sodium (with 50% reduced-sodium soy sauce; approx. 203-220 mg with regular soy sauce); 0 mg cholesterol; 5.6 g fiber

Konnyaku no miso oden / boiled konnyaku yam cake with sweetened miso sauce

A quick and tasty konnyaku dish, which is also a popular "street food" at community and school festivals. Sweetened miso sauce makes chewy konnyaku a favorite with kids as well as adults. Grated ginger and chopped green onion are added below for a zesty punch, preventing this rather plain dish from becoming bland without using lots of sauce. 

1/2 of recipe:
16 calories; 0.5 g protein; 0.2 g fat; 4.3 g carbohydrate; 1.6 g net carbs; 96 mg sodium; 0 mg cholesterol; 2.7 g fiber

Itokoni / root vegetables and azuki beans simmered in broth

While itokoni is not very different from my usual root vegetables miso soup, it does offer something new -- azuki beans. Itokoni made with root vegetables, konnyaku yam cake and usuage thin deep-fried tofu or atsuage deep-fried tofu is a regional dish from Ishikawa, Toyama and Niigata prefectures. My aunt who lives in Namerikawa in Toyama brought us a pot of itokoni one day in late fall, and that was when I first discovered the magic of azuki beans, which make an ordinary soup slightly starchy and subtly mellow. As a young child, I did not really like soy sauce- or miso-tinted brownish simmered dishes; they all looked so unappealing and almost discouraging to eat, but Auntie Namerikawa's itokoni really grabbed my heart, and I begged her to bring us itokoni again and again. The recipe below tastes just like her itokoni.

1/2 of recipe:
141 calories; 7.7 g protein; 2.7 g fat; 21.6 g carbohydrate; 12.9 g net carbs; 238 mg sodium (with reduced-sodium miso; 300+ mg with regular miso); 0 mg cholesterol; 8.7 g fiber

Konnyaku to takenoko no tosani / simmered konnyaku yam cake and bamboo shoot with bonito flakes

Tosani -- a simmered dish finished with bonito flakes -- is a common choice for fresh bamboo shoots, and it also is a great way to create a rich, strong-flavored dish without using lots of soy sauce. Soft and chewy konnyaku is added below for contrasting texture and a fiber boost.

1/2 of recipe:
54 calories; 3.6 g protein; 1.2 g fat; 6.5 g carbohydrate; 3.6 g net carbs; 183 mg sodium (with 50% reduced-sodium soy sauce; 339 mg with regular soy sauce); 3 mg cholesterol; 2.9 g fiber

Iridori / chikuzen-ni / braised chicken with root vegetables

A classic chicken and root vegetable dish. The softly sweet and salty taste makes it a great companion for plain rice and drinks. It is also a popular osechi dish for the New Year, and is great for bento and picnics.

1/2 of recipe:
213 calories; 12.8 g protein; 11.0 g fat; 14.7 g carbohydrate; 10.8 g net carbs; 243 mg sodium (with 50% reduced-sodium soy sauce & shoyukoji made with 50% reduced-sodium soy sauce, 429 mg with regular soy sauce and shoyukoji made with regular soy sauce); 62 mg cholesterol; 3.9 g fiber

Mentai-shirataki / konnyaku yam noodle saute with spicy salted pollock roe

An easy konnyaku noodle side dish that tastes good hot or cold. Mentaiko spicy pollock roe adds flavor and texture.

Ozoni / New Year's Day soup with rice cakes

Ozoni or zoni varies by region and family. Soup ingredients reflect regional specialties. Mochi rice cakes can be grilled squares (more common in Eastern Japan) or boiled rounds (more common in Western Japan). The ozoni I grew up with in Uozu in Toyama Prefecture consists of gobo burdock root, carrot, konnyaku yam cake, kamaboko fishcake, yakidofu broiled tofu and grilled fukuragi young yellowtail. My mom also added iwashi no surimi, or ground sardines. The rice cakes were round when we got them from my grandmother in nearby Unazuki (she also made miso and umeboshi pickled plums for all her kids and grandkids until her health deteriorated), then changed to squares after we started to buy mochi from shops, and they were boiled with a large sheet of kombu kelp.

Yellowtail is one of shusseuo [lit. "fish that moves up through the ranks"] which change (Japanese) names as they grow; shusseuo are thought to bring good luck. The Japanese names for yellowtail at different stages vary by region, except for the name of the fully grown fish, buri.

Konnyaku no nimono / konnyaku yam cake simmered in broth

A somewhat straightforward, soy sauce-flavored dish that reminds me of dishes that appeared at my grandmother’s house. 

29 calories (1/2 of recipe); 0.9 g protein; 0 g fat; 5.0 g carbohydrate; 3.3 g net carbs;  240 mg sodium (with 50% reduced-sodium soy sauce; 468 mg with regular soy sauce); 0 mg cholesterol; 1.7 g fiber
*See Notes for seasonings for a lower-sodium version.

Oden / fishcake, tofu and daikon radish stew

With its steam and heavenly aroma wafting up from a large, softly bubbling pot, this dish envelops you in a comforting warmth, and is a mainstay of cold winter months. It is available at specialty restaurants, street stalls and even convenience stores -- and, of course, at home. This is my standard oden as passed down by my mom, with the addition of some techniques adopted from her friend's oden restaurant.

Konnyaku to tamanegi no itameni / saute-simmered konnyaku yam cake and onion

Among a number of quick konnyaku dishes, this tastes slightly similar to sukiyaki. A nice companion with a rich punch for mild-flavored dishes.

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.

Warabi, konnyaku, satsumaage no itameni / saute-simmered bracken, konnyaku yam cake and deep-fried fishcake in broth

Somewhat crunchy warabi bracken makes a good contrast to tender fishcake and soft yet chewy konnyaku yam cake. A tasty, low-key companion for plain steamed rice and sake.

Gobo to konnyaku no pirikara irini / spicy saute-simmered burdock root and konnyaku yam cake

A chunky kinpira-type dish full of fiber.  The contrast between firm gobo and chewy konnyaku makes this dish quite satisfying.  A great companion for plain rice or drinks!

Sobagaki-iri konsaijiru / root vegetable soup with buckwheat dumplings

A satisfying and hearty soup with buckwheat dumplings.

Kasujiru / sake lees soup with salted salmon and root vegetables

A hearty soup with sake lees is another great winter dish that warms up both your body and soul.

Kayaku gohan / steamed rice with assorted ingredients

Kayaku -- gunpowder? Nope. Kaykau here means additional goodies. It was a way to increase the amount of the main food, rice, when rice was expensive for ordinary people a long time ago. It is rather a special rice dish today.

Unohana / soybean pulp with vegetables

A common dish made of leftovers from making tofu.

Kenchinjiru / root vegetable and tofu soup

Warm and hearty. This is originally a temple dish cooked with kombu kelp and dried shiitake mushroom stock. As with many temple vegan dishes, sesame oil adds depth and a rich taste.