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

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

Mekyabetsu to koebi no kisshu / quiche with brussels sprouts and bay shrimp

A simple quiche with brussels sprouts and bay shrimp. Brussels spouts are sauteed until lightly golden to caramelize them slightly, which highlights their natural sweetness. A gentle and rich combination in a personal-size savory tart.

1/2 of recipe with okara soybean pulp tart crust:
515 calories; 21.1 g protein; 39.4 g fat; 20.0 g carbohydrate; 9.6 g net carbs; 209 mg sodium; 253 mg cholesterol; 10.4 g fiber

Okara to kinoko-iri kabocha no korokke / pumpkin croquettes with soybean pulp and mushrooms

Savory and sweet pumpkin croquettes. Sauteed enoki and eringi mushrooms are added for a slightly earthy, deep taste and aroma, which nicely disguises the low sodium content of the dish. The deep-fried version with crispy panko bread crumbs is quite satisfying even when eating only one or two pieces. The baked version tastes light and significantly cuts down the amount of oil and calories. The baked version involves a bit of a process to prepare panko, but it can be done ahead of time.

Deep-fried version (1/2 of recipe):
391 calories; 6.5 g protein; 26.4 g fat; 32.9 g carbohydrate;  25.0 g net carbs; 90 mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce); 27 mg cholesterol; 7.9 g fiber

Baked version (1/2 of recipe):
202 calories; 6.5 g protein; 6.0 g fat; 32.9 g carbohydrate; 25.0 g net carbs; 90 mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce); 27 mg cholesterol; 7.9 g fiber

Fubaagu no shisomaki / small gluten cake burgers wrapped with perilla leaves

Tasty small burgers made with fu gluten cakes, an important source of protein in temple vegan dishes for more than a century! Gobo burdock root and eringi king oyster mushroom add a nice depth to the taste and some crunchiness to the texture, helping to create a mild and light yet quite substantial dish. Make extra or save some for bento lunch the next day. 

1/2 of recipe:
181 calories; 11.6 g protein; 5.9 g fat; 19.6g carbohydrate; 16.5 g net carbs; 204 mg sodium (with 50% reduced-sodium soy sauce; 321 mg with regular soy sauce); 107 mg cholesterol; 3.1 g fiber

1/3 of recipe:
121 calories; 7.3 g protein; 3.9 g fat; 15.7 g carbohydrate; 13.6 g net carbs; 136 mg sodium (with 50% reduced-sodium soy sauce; 214 mg with regular soy sauce); 71 mg cholesterol; 2.1 g fiber

Shiifuudo to daizu moyashi no kankoku mushi / haemul jjim / steamed seafood and soybean sprouts Korean style

This is a seafood dish, but with lots and lots and LOTS of soybean sprouts! Despite the red look, it is quite mild. Enjoy this medley of seafood and soybean sprouts together with distinctive greens in season! 

1/4 of recipe:
206 calories; 27.0 g protein; 3.6 g fat; 14.3 g carbohydrate; 6.4 g net carbs; 363 mg sodium (when using shoyukoji made with 50% reduced-sodium soy sauce); 172 mg cholesterol; 7.9 g fiber

Caldo de camarones / Mexican shrimp soup

A shrimp soup I enjoyed repeatedly whenever available during a road trip in Mexico years ago. Soupy but very aromatic and satisfying, thanks to the rich broth and numerous dried chili peppers that go into it.

1/2 of recipe:
257 calories; 23.8 g protein; 1.8 g fat; 30.8 g carbohydrate; 23.8 g net carbs; 552 mg sodium; 141 mg cholesterol; 7.0 g fiber

Shiifuudo no remon karee / seafood lemon curry

An easy seafood curry that goes well with either rice or couscous. Lemon adds a refreshing touch with its mild sourness. Great when temperatures start to climb in summer.

1/4 of recipe:
247 calories; 27.1 g protein; 5.6 g fat; 21.0 g carbohydrate; 17.1 g net carbs; 356 mg sodium; 67.0 mg cholesterol; 3.9 g fiber

When serviced with 150 g steamed rice:
499 calories per serving; 30.9 g protein; 6.1 g fat; 76.7 g carbohydrate; 72.3 g net carbs; 358 mg sodium; 67.0 mg cholesterol; 4.4 g fiber

Bibinba no tare, koebi-iri / bibimbap sauce with bay shrimp

Very tasty. Sauteed onion and bay shrimp add a nice sweet note and depth to a simple gochujang and miso mixture. My current favorite to combine with steamed rice and simple, almost plain namul.

1/2 of recipe:
62 calories; 6.3 g protein; 1.4 g fat; 6.4 g carbohydrate; 5.7 g net carbs; 239 mg sodium (with reduced-sodium miso; 274 mg with regular miso); 45 mg cholesterol; 0.7 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

Fu to kobashira no guratan / wheat gluten cake gratin with bay scallops (bechamel sauce version)

A light gratin featuring fluffy fu gluten cakes.

1/2 of recipe (with bechamel sauce made with milk; no additional salt)
326 calories; 20.3 g protein; 15.5 g fat; 26.1 g carbohydrate; 22.9 g net carbs; 286 mg sodium (251 mg sodium when rehydrating fu with soy milk); 62.2 mg cholesterol (52.2 mg sodium when rehydrating fu with soy milk); 3.2 g fiber

1/2 of recipe (with bechamel sauce made with tonyu soy milk, no additional salt)
312 calories; 21.2g  protein; 14.0 g fat; 24.9 g carbohydrate; 20.7 g net carbs; 246 mg sodium (211 mg sodium when rehydrating fu with soy milk); 49.2 mg cholesterol (39.2 mg sodium when rehydrating fu with soy milk); 4.2 g fiber

Kani to horenso no tomato kuriimu pasuta / pasta with crab and spinach tomato cream sauce

Vodka and lemon zest and juice really perk up this quick tomato cream sauce! Adapted from Pike Place Market Cookbook, it tastes especially good with flat pasta.

1/2 of recipe:
481 calories; 24.0 g protein; 14.0 g fat; 61.2 g carbohydrate; 56.8 g net carbs; 361 mg sodium (approx. 100 mg less if pasta is boiled without salt); 61 mg cholesterol; 4.6 g fiber

Kobashira-iri omuraisu / tomato rice with bay scallops in egg crepe

Omuraisu, or "omelet rice," has been my favorite food since childhood. It was symbolic of Westernized food and found at a modern restaurant on the top floor of a department store in a large city where my family went on weekend outings. In college, I frequently went to eat omuraisu for lunch at a cafe near campus. The combination of ketchup-flavored chicken pilaf and fluffy crepe-like omelet tasted heavenly. I also enjoyed omuraisu at more upscale restaurants later, but my preference has always been for the simple kind, meaning no demiglace or cream sauce. At restaurants, it is often more of an omelet using multiple eggs per portion. Since one egg per day is my preference, our omuraisu is wrapped with egg crepe. Fresh ripe tomatoes for the rice and the addition of dashi and rice vinegar to the ketchup topping sauce—added to reduce the amount of sodium-loaded ketchup--bring a nice, refined touch.

1/2 of recipe:
445 calories; 19.5 g protein; 11.4 g fat; 63.0 g carbohydrate; 59.4 g net carbs; 340 mg sodium; 234 mg cholesterol; 3.6 g fiber

Ebi to ika no diabura-fu / camarones y calamar a la diabla / prawns and calamari in spicy chili pepper sauce

Prawns and calamari in spicy, smoky chili pepper sauce with a hint of chocolate flavor. While chipotle in adobo sauce can pretty much take care of the flavor, let's try different dried chili peppers to find your favorite spiciness and taste. This diabla sauce tastes young and edgy immediately after it is prepared, but it becomes amazingly deep and aromatic if you let it sit for hours, ideally overnight. Great with rice and tortillas.

Mekishikan raisu / arroz a la mexicana / Mexican rice (with medium-grain Asian rice)

A spice-free, mild version. I like to serve this when white rice is called for with Mexican food, or with rich, spicy dishes.

Ebi no paeriya / paella with prawns

A party paella with botan-ebi spot shrimp at the height of their season! The broth is also made with spot shrimp, infusing the rice with the yummy flavor of shrimp at their best.

Sake no karaage marine / marinated deep-fried salmon (white wine vinegar version)

Marinade based on white wine vinegar has a soft edge, making this a pleasant chilled dish in summer. Lemon and onion slices also neutralize the oily taste of deep-fried salmon while adding a refreshing note. Great as an appetizer with both Asian and Western food.

Shiitake to tamanegi no misoshiru / miso soup with shiitake mushrooms and onion

The sweetness of onion is a good match for the earthy note of shiitake mushrooms. Another quick miso soup.

Kani no karee-itame / poo pad pong karee / crab curry saute

A very flavorful Thai dish that reflects Chinese and Indian influences. It used to be one of my favorite dishes in Bangkok.

Shiifuudo no kisshu / seafood quiche

My favorite quiche for cold seasons. Great for parties and potlucks, too.