Nagaimo no acharazuke / Chinese yam pickled in spicy sweetened vinegar

By simply adding taka no tsume red chili pepper to sweetened vinegar, you have another standard marinade for pickles. Fresh nagaimo Chinese yam stays relatively crisp in the marinade, and by Day 2 it becomes a bit milder although still offering some crunch and piquant sensation. As the pickle name's origin -- achar -- suggests, it pairs very well with a number of cuisines beyond Japanese dishes.

Whole recipe (nagaimo only):
60 calories; 2.0 g protein; 0.3 g fat; 12.9 g carbohydrate; 12.0 g net carbs; 2.8 mg sodium; 0 mg cholesterol; 0.9 g fiber

1/4 of recipe (nagaimo only):
15 calories; 0.5 g protein; 0.07 g fat; 3.2 g carbohydrate; 3.0 g net carbs; 0.7 mg sodium; 0 mg cholesterol; 0.2 g fiber

Marinade whole recipe (with shiokoji, erythritol and stevia):
32 calories; 0.2 g protein; 0.02 g fat; 5.3 g carbohydrate; 3.0 g net carbs; 98 mg sodium; 0 mg cholesterol; 0.02 g fiber

Okara-konnyaku / soybean pulp yam cakes

Okara-konnyaku is a hybrid of okara soybean pulp (rich in soluble fiber) and konnyaku yam cake (rich in non-soluble fiber), and has been around for more than a decade in Japan. It is mainly used as a meat substitute for health, weight loss and diet preference reasons. As with konnyaku, okara-konnyaku becomes very chewy after being frozen and defrosted. While konnyaku simply become fibrous after the same process or tofu becomes spongy (like koyadofu freeze-dried tofu after rehydration), okara-konnyaku takes on a meaty texture. Among dishes I have tried, it seems to work best when used like ground meat, especially poultry and pork. Because it is basically fiber, it is very filling by itself. Moreover, it does not cause any heartburn or upset stomach in people who are not accustomed to eating meat, such as myself. This would be a great option for those who routinely eat meat and want to cut back to reduce fat or calories or for other health reasons. You would not notice that your hamburger patties or meat loaf contains okara-konnyaku if the proportion is moderate.

You can find a number of preparation methods and ingredient proportions. Below is my current standard way of making okara-konnyaku at home.

100 g okara-konnyaku, boiled:
52 calories; 2.6 g protein; 1.4 g fat; 8.5 g carbohydrate; 2.0 g net carbs; 3 mg sodium; 0 mg cholesterol; 6.5 g fiber

100 g okara-konnyaku, defrosted:
63 calories; 3.1 g protein; 1.7 g fat; 10.4 g carbohydrate; 2.5 g net carbs; 3 mg sodium; 0 mg cholesterol; 7.9 g fiber

100 g okara-konnyaku, excess water removed:
86 calories; 4.3 g protein; 2.3 g fat; 14.0 g carbohydrate; 3.3 g net carbs; 4 mg sodium; 0 mg cholesterol; 10.7 g fiber

Kaburamushi / steamed fish with grated Japanese turnip

Another super-light steamed fish dish topped with a fluffy white blanket of turnip and aromatic gin-an dashi sauce. This is generally regarded as a cold season dish in Japan, yet erratic weather and different growing seasons here offer good excuses to serve this on chilly days -- it warms you up from inside.

119 calories (1/2 of recipe); 15.4 g protein; 1.4 g fat; 9.9 g carbohydrate; 8.3 g net carbs; 177 mg sodium; 31 mg cholesterol; 1.7 g fiber

Karukan / steamed yam cake

A regional specialty with 300 years of history from Kagoshima in southern Japan. Traditionally made with yamaimo or jinenjo Japanese yam (Dioscorea japonica), regular rice flour, sugar and water, this simple snow-white cake has a nostalgic sweet taste. Karukan has a supple texture like mochi rice cakes but much lighter and spongy like steamed buns, which seems to make your hand automatically reach for one more piece, and another, and ...
The recipe below features more commonly found nagaimo Chinese yam and an egg white for additional fluffy texture. Plain, white cake without topping is the basic style, yet there are a number of flavor and color variations today.

Whole recipe (approx. 360 g), without kumquat confiture:
676 calories; 12.2 g protein; 1.2 g fat; 152.5 g carbohydrate; 150.9 g net carbs; 70 mg sodium; 0 mg cholesterol; 1.6 g fiber

1 piece (approx. 40 g; 1/9 of recipe), without kumquat confiture:
75 calories; 1.4 g protein; 0.1 g fat; 16.9 g carbohydrate; 16.8 g net carbs; 8 mg sodium; 0 mg cholesterol; 0.2 g fiber

Takoyaki / fried octopus dumplings (calamari version)

Served with an aromatic, sweet and salty sauce that blends with the savory and still creamy batter inside, these little dumplings are everyone's favorite. Takoyaki used to be something from neighborhood mom & pop shops, which often had small eat-in areas but largely sold takoyaki as a takeout item. At my local takoyaki shop, a couple of coins were enough to buy a small tray with several takoyaki, which was affordable with my pocket money -- basically change I collected from buying stationery or books -- as a child. Buying a large tray with 12 takoyaki required some help from parents or relatives, and I always dreamed about getting a large tray with 12 takoyaki and eating them all myself. When this dream came true I was so happy, but also uncomfortably full and feeling guilty about not sharing them with my sister.

The recipe below features calamari as a more widely available substitute for octopus.

Whole recipe (about 24 takoyaki balls):
902 calories; 44.8 g protein; 19.0 g fat; 117.2 g carbohydrate; 112.6 g net carbs; 862 mg sodium (with 50% reduced-sodium soy sauce); 734 mg cholesterol; 4.6 g fiber

1/2 of recipe (about 12 takoyaki balls):
451 calories; 22.4 g protein; 9.5 g fat; 58.6g carbohydrate; 56.3 g net carbs; 431 mg sodium (with 50% reduced-sodium soy sauce); 367 mg cholesterol; 2.3 g fiber

Nagaimo no mentai poteto sarada / Chinese yam salad with spicy salted pollock roe

Rich mayonnaise turns mashed nagaimo wonderfully creamy while mentaiko adds a soft spiciness.

1/2 of recipe:
130 calories; 4.2 g protein; 5.3 g fat; 16.4 g carbohydrate; 15.0 g net carbs; 79 mg sodium; 36 mg cholesterol; 1.4 g fiber

Nagaimo-dango to horenso no osumashi / clear soup with Chinese yam dumplings and spinach

The slightly chewy texture of fluffy nagaimo dumplings is just plain fun to eat. Nagaimo and spinach make a great flavor match, which is highlighted by the clear taste of dashi and usukuchi soy sauce.

1/2 of recipe:
72 calories; 3.3 g protein; 0.4 g fat; 13.7 g carbohydrate; 12.4 g net carbs; 258 mg sodium; 0 mg cholesterol; 1.3 g fiber

Kyuri to nagaimo no shoga-amazu-ae / Japanese cucumber and Chinese yam in ginger-flavored sweetened vinegar

A small, refreshing, pickle-like dish. Ginger gives a spicy punch to the sweetened vinegar dressing.

1/2 of recipe:
25 calories; 0.8 g protein; 0.1 g fat; 4.8 g carbohydrate; 4.2 g net carbs; 21 mg sodium; 0 mg cholesterol; 0.6 g fiber

Gobo no surinagashi, tonyu-jitate / soy milk miso soup with pureed burdock root

A gobo potage soup! The aromatic, earthy flavor of gobo is softened by soy milk and nagaimo. A small amount of yogurt provides just enough hidden complexity, making this simple soup very satisfying.

1/2 of recipe:
110 calories; 6.1 g protein; 2.4 g fat; 16.4 g carbohydrate; 13.8 g net carbs; 305 mg sodium (with 50% reduced sodium soy sauce; 315 mg with regular soy sauce); 0 mg cholesterol; 2.6 g fiber

Nagaimo to okura no ume-ae / Chinese yam and okra with pickled plum

A little summer dish for your good health. Nagaimo and okra, both loaded with mucin to protect your immune system, are paired with umeboshi, yet another traditional health food.

Kani to satoimo, horenso no nagaimo soosu guratan / crab, baby taro root and spinach gratin with Chinese yam sauce

A Japanese-style gratin with Chinese yam sauce flavored with white miso and soy sauce. It is much lighter and gentler than a bechamel sauce and cheese gratin. For this gratin, crab is paired with baby taro root -- yet another classic combination in Japanese cuisine -- to make a substantial dish. A bed of sauteed spinach adds additional flavor that also goes well with crab.

Nagaimo no ebi-iri kinchuakuni / Chinese yam with prawns in thin deep-fried tofu packets, simmered in broth

The soft texture and taste of nagaimo, enhanced with prawns and a fall harvest of gingko nuts and mushrooms.

Tororo to kabu no hana no osumashi / clear soup with grated Chinese yam and Japanese turnip flowers

Gentle, fluffy grated nagaimo with the cheerful yellow flowers of spring.

Ebi to yurine-iri ganmodoki / deep-fried tofu patties with prawns and lily bulbs

Prawns and lily bulbs boost the flavor and texture of ganmodoki.

Ganmodoki / deep-fried tofu patties

Home-made ganmodoki tofu patties are heavenly soft and flavorful.

When 10 patties are made:
141 calories (1 ganmodoki); 8.1 g protein; 12.0 g fat; 4.7 g carbohydrate; 1.3 g net carbs; 29 mg sodium; 214 mg cholesterol; 3.4 g fiber

When 12 patties are made:
107 calories (1 ganmodoki); 6.8 g protein; 10.0 g fat; 3.9 g carbohydrate; 1.1 g net carbs; 24 mg sodium; 18 mg cholesterol; 2.8 g fiber

Ra nagaimo / spicy Chinese yam pickles

A small dish with a zesty punch.