Kurumi daifuku / soft rice cake with sweetened azuki bean paste and walnuts

Toasted walnuts add a rich taste and crunch to a standard everyday daifuku rice cake. Turbinado in soft gyuhi mochi goes really well with walnuts and tsubuan crumbly azuki bean paste inside. Best on Day 1 for contrasting texture with walnuts, especially while still warm.

1 daifuku cake (1/4 of recipe):
130 calories; 2.8 g protein; 3.0 g fat; 23.4 g carbohydrate; 21.6 g net carbs; 1 mg sodium; 0 mg cholesterol; 1.8 g fiber; 145 mg potassium

Koyadofu no ageyaki to renkon no horenso-an / fried freeze-dried tofu and lotus root with spinach dashi sauce

Rehydrating and frying koyadofu freeze-dried tofu results in a chewy and juicy texture, making a good contrast with crunchy lotus root. A blanket of flavorful dashi sauce brings the two ingredients together while adding a green touch of spinach. Ginger provides a zesty counter-punch to the rich taste from oil used in preparation. A nice side dish for cool days and nights.

1/2 of recipe:
160 calories; 5.2 g protein; 11.9 g fat; 7.3 g carbohydrate; 6.3 g net carbs; 100 mg sodium; 0.1 mg cholesterol; 1.0 g fiber; 267 mg potassium

Renkon no ebi-hasami-yaki, gin-an-gake / sauteed lotus root with shrimp, with pale thickened dashi sauce

Plump shrimp sandwiched between somewhat crunchy lotus root slices, served with slightly salty thickened dashi sauce. Making the shrimp filling (chopping shrimp, mixing with potato starch and egg white) and putting it between lotus root slices may seem complicated at first, but it is easy when you actually try it. The assembled pieces can be kept in the fridge until ready to cook, and sauteing them does not take much time. Below, the pale thickened dashi sauce is made in the microwave for quick preparation as well.

This dish provides soothing comfort on cooler days. As summer approaches here in the Pacific Northwest it is getting a bit too warm for this dish, but we may still have a few nights cool enough to enjoy it ...

1/2 of recipe:
76 calories; 6.9 g protein; 1.3 g fat; 9.4 g carbohydrate; 8.4 g net carbs; 85 mg sodium (with 50% reduced-sodium soy sauce); 45 mg cholesterol; 1.0 g fiber; 289 mg potassium

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

Tanpopo no shiraae / dandelions with tofu dressing

The bitter greens of dandelions paired with the faint sweetness of tofu dressing. Tanpopo dandelions may be your enemy when it comes to lawns, but could become an endless supply of leafy greens ... well, maybe not. Still, let's enjoy the stimulating bitterness of spring and get our share of burgeoning energy.

As the leaves are quite bitter, they are soaked in water for 1-2 hours after boiling for 1-2 minutes, and then coated with oil before mixing with the tofu dressing below.

1/2 of recipe:
84 calories; 4.3 g protein; 5.1 g fat; 6.2 g carbohydrate; 3.7 g net carbs; 90 mg sodium; 53 mg cholesterol; 2.5 g fiber; 183 mg potassium

Okara-konnyaku no nikumiso-fu soboro to iritamago no gohan / steamed rice topped with sweet & salty fried soybean pulp yam cakes and scrambled egg

Here is an example of how to use my meaty meatless okara-konnyaku bits. Just like other strong flavored items, these bits cooked with dried shiitake and gobo burdock root make a great topping for steamed rice. Oil-free scrambled egg with dashi offers a mild balance, with green onion slices accentuating the dish with a softly spicy note.

1/2 recipe without rice:
60 calories; 4.0 g protein; 3.5 g fat; 3.2 g carbohydrate; 1.6 g net carbs; 104 mg sodium; 105 mg cholesterol; 1.6 g fiber

1/2 recipe with 110 g steamed rice (approx. 1/3 of steamed rice made with 180 cc/150 g dry rice):
239 calories; 7.0 g protein; 3.9 g fat; 42.0 g carbohydrate; 40.1 g net carbs; 104 mg sodium; 105 mg cholesterol; 1.9 g fiber

1/2 recipe with 165 g steamed rice (approx. 1/2 of steamed rice made with 180 cc/150 g dry rice):
328 calories; 8.5 g protein; 4.1 g fat; 61.4 g carbohydrate; 59.4 g net carbs; 104 mg sodium; 105 mg cholesterol; 2.0 g fiber

Guriin oriibu no chuuka-aji / Chinese-flavored green olives

An experiment on simultaneous desalination and flavoring with a Chinese taste. Instead of adding salt to water to draw out the excess sodium of olives, I used shaoxing wine along with a couple of Chinese spices. As hoped, finished olives have very mild saltiness while imparting soft spiciness from Sichuan peppercorns and deep aroma of star anise. They work great as a Chinese pickle substitute.

Momo daifuku / soft rice cake with peach and sweetened bean paste

A fruity rice cake with a juicy filling. Pickled ginger added to the bean paste accentuates the sweetness of fresh peach. Best chilled on Day 1. Tom's current favorite (after learning that "momo" meant the fruit, not our cat, which happens to be named "Momo").

One daifuku cake (1/4 of recipe):
111 calories; 2.2 g protein; 0.1 g fat; 27.7 g carbohydrate; 25.9 g net carbs; 4 mg sodium; 0 mg cholesterol; 1.8 g fiber

Tosazu jure / jelly dressing of sweetened soy sauce vinegar infused with bonito flakes

A jelly dressing for summer. A tiny amount of gelatin turns a common sunomono dressing into a shiny crystal coating that clings to the surface of ingredients.

Whole recipe:
61 calories; 2.8 g protein; 0.0 g fat; 9.1 g carbohydrate; 9.1 g net carbs; 545 mg sodium; 1 mg cholesterol; 0.0 g fiber

1/4 of recipe (for one small side dish serving):
15 calories; 0.7 g protein; 0.0 g fat; 2.3 g carbohydrate; 2.3 g net carbs; 141 mg sodium; 0 mg cholesterol; 0.0 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

Burokkorii to mini tomato no gomaae / broccoli and grape tomatoes in sesame dressing

A little side dish to add green and red to your plate. It is very quick to make, as chopping and microwaving broccoli are basically all you need to do (other than preparing dressing, which is also very easy). Fresh tomatoes ensure a light taste for this gomaae, which sometimes can be a bit heavy.

1/2 of recipe:
93 calories; 3.9 g protein; 6.3 g fat; 6.3 g carbohydrate; 3.2 g net carbs; 27 mg sodium (with 50% reduced-sodium soy sauce); 8 mg cholesterol; 3.1 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

Yuzu daifuku / soft rice cake with sweetened bean paste and candied yuzu citrus peel

This sweet rice cake will send your senses into overdrive as you bite into the soft rice cake envelope that surrounds silky sweet bean paste and candied yuzu peel. The shiroan below straightforwardly delivers invigorating yuzu aroma. If you prefer a deeper taste, try pairing yuzu peel with azuki koshian, or strained tsubuan for a slightly more complex taste. All taste a bit different but are equally good. Great with unsweetened Japanese or Chinese tea.

One daifuku cake (1/4 of recipe; figures for granulated sugar for yuzu peel excluded):
104 calories; 2.1 g protein; 0.1 g fat; 26.1 g carbohydrate; 24.5 g net carbs; 0 mg sodium; 0 mg cholesterol; 1.6 g fiber

Maitake to warabi no gorugonzoora pasta / pasta with hen of the woods mushrooms and bracken in gorgonzola sauce

Crunchy maitake is a nice addition to rich gorgonzola sauce for pasta. A vegetable in season -- warabi this time -- takes away the heavy note of the cheese sauce, which is also lightened by replacing the typical heavy cream with a combination of soy milk and sakekasu sake lees.
Since the sauce cooks fast once you add the soy milk and gorgonzola mixture, start cooking pasta before starting to saute maitake and warabi for the sauce.

548 calories (1/2 of recipe); 21.6 g protein; 24.2 g fat; 59.8 g carbohydrate; 54.2 g net carbs; 234 mg sodium; 30 mg cholesterol; 5.6 g fiber

Abokado to meshida, ebi no sarada, tonyu no yooguruto-fu doresshingu / avocado, Western lady fern and shrimp salad with soy milk yogurt-style dressing

Juicy, succulent lady fern fiddleheads lighten up the golden combination of avocado and shrimp, with everything held together by a softly spicy and creamy dressing made of soy milk.
Drawing out enough water from soy milk after mixing with apple cider vinegar takes a bit of time, so strain the mixture of soy milk and apple cider vinegar ahead of time -- the rest goes pretty quickly.

Salad with dressing (1/2 of recipe):
148 calories; 8.8 g protein; 10.4 g fat; 6.3 g carbohydrate; 2.3 g net carbs; 55 mg sodium; 38 mg cholesterol; 4.1 g fiber

Dressing only (1/2 of recipe):
46 calories; 2.0 g protein; 3.1 g fat; 1.9 g carbohydrate; 1.8 g net carbs; 14 mg sodium; 0 mg cholesterol; 0.2 g fiber

Sakura daifuku / soft rice cake with cherry blossom bean paste

A seasonal variation of daifuku, a soft rice cake with sweet azuki bean paste inside. While sakura-an -- cherry blossom bean paste -- is usually made with shiroan, salted cherry leaves and red colorant, I mixed in sakura no hana no shiozuke salted cherry blossoms and beet water to shiroan white bean paste to create a softly salty, aromatic filling in sakura-iro pale pink.

104 calories (one cake, 1/4 of recipe); 2.1 g protein; 0.1 g fat; 26.0 g carbohydrate; 24.5 g net carbs; 5 mg sodium; 0 mg cholesterol; 1.5 g fiber

Asupara to burokkoriirabu, mini tomato no okaka-ae / asparagus, broccoli raab and cherry tomatoes with bonito flakes

A quick side vegetable dish dressed with bonito flakes. Great next to your main dish or as a filler in a bento box.

22 calories (1/2 of recipe); 2.7 g protein; 0.1 g fat; 3.4 g carbohydrate; 2.0 g net carbs; 52 mg sodium (with 50% reduced-sodium soy sauce; approximately 100 mg with regular soy sauce); 2 mg cholesterol; 1.4 g fiber 

Tonyu miso nikomi udon / hot-pot udon wheat noodles in red miso and soy milk broth

A personal-size, sizzling hot pot with udon for cold days. The combination of aka miso and soy milk makes this a mild yet deep and satisfying dish. As it is individually cooked in a small clay pot, goody choices can easily be personalized. Even better, each pot can be prepared at a different time -- when noodles, soup and goodies are prepped and ready for assembly, everyone gets to enjoy hot pot simmered just for them, which is perfect for busy days when family members are on different schedules. This dish warms you up from the inside, but you still need to be careful not to burn your mouth!

With 80 g dried udon wheat noodles per serving:
529 calories (1/2 of recipe); 26.8 g protein; 13.3 g fat; 75.4 g carbohydrate; 67.2 g net carbs; 723 mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce); 214 mg cholesterol; 8.2 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 maccha keeki / soy matcha cake

A matcha cake made in the microwave. Taking full advantage of fiber-rich okara soybean pulp as well as calorie- and carb-free erythritol and stevia, it is a friendly companion for those who are watching their net carbs count, glucose level, or simply want something filling for a quick energy boost between meals. The cake tends to be dry on Day 1, so wrap it while still warm and keep in the fridge overnight for best results.

Whole recipe (approx. 230 g):
374 calories; 25.1 g protein; 20.7 g fat; 21.2 g carbohydrate; 8.5 g net carbs; 153 mg sodium; 428 mg cholesterol; 12.6 g fiber

2.5 cm/1" cube (approx. 25 g):
41 calories; 2.8 g protein; 2.3 g fat; 2.3 g carbohydrate; 0.9 g net carbs; 17 mg sodium; 47 mg cholesterol; 1.4 g fiber