Papurika to hijiki no marine / marinated sweet pepper and hijiki seaweed

Juicy, cheerful sweet pepper is quickly microwaved and marinated with boiled hijiki. The combination of apple cider vinegar and rice vinegar is fruity and mild, making it a good match for non-Japanese meals, too. A great addition as an appetizer or as part of a salad or bento.

1/4 of recipe:
42 calories; 0.9 g protein; 2.2 g fat; 5.5 g carbohydrate; 5.2 g net carbs; 70 mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce); 0 mg cholesterol; 0.3 g fiber 

Masuzushi / pressed salmon sushi wrapped with bamboo leaves

A specialty of Toyama, my hometown prefecture, this pressed sushi with masu salmon is wrapped in bamboo leaves and comes in a magewappa round wooden container. It has also been a favorite ekiben (lit. train station bento) of Toyama since 1912, and is a popular souvenir with tourists and business travelers. Masuzushi is traditionally made with sakura masu (Oncorhynchus masou) that come back to the main river running through the prefecture to the Sea of Japan, and more than a dozen long-established masuzushi specialty shops are found near the river off the city center even today. Each shop's masuzushi has slightly different characteristics, and many locals have their favorite shop. Salmon is first treated with salt and then sugar and vinegar, and finally assembled with sushi rice and bamboo leaves. Yet the sushi is not ready for consumption at this point, as it must be pressed for hours to achieve the delicate blend of taste, aroma and texture.

The recipe below is my most successful attempt so far to recreate the masuzushi from a shop I like in Toyama. I use a stainless flour sifter and pie mold bottom as a magewappa substitute, and dried bamboo leaves for chimaki zongzi as a substitute for fresh bamboo leaves.

Whole recipe: 
1,139 calories; 58.5 g protein; 10.4 g fat; 187.0 g carbohydrate; 185.5 g net carbs; 354 mg sodium (with shiokoji salted rice malt for sushi rice; 674 mg with kosher salt for sushi rice); 99 mg cholesterol; 1.5 g fiber

1/4 of recipe:
285 calories; 14.6 g protein; 2.6 g fat; 46.7 g carbohydrate; 46.3 g net carbs; 88 mg sodium (with shiokoji salted rice malt for sushi rice; 169 mg with kosher salt for sushi rice); 25 mg cholesterol; 0.4 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

Takenoko gohan / steamed rice with bamboo shoots

A reminder of spring. One of my favorite rice dishes when takenoko is in season.

1/3 of recipe:
210 calories; 4.9 g protein; 1.7 g fat; 40.9 g carbohydrate; 39.8 g net carbs; 95.3 mg sodium (with 50% reduced-sodium soy sauce; 146 mg with regular soy sauce); 0 mg cholesterol; 1.1 g fiber

1/2 of recipe:
315 calories; 7.4 g protein; 2.6 g fat; 61.4 g carbohydrate; 59.8 g net carbs; 143 mg sodium (with 50% reduced-sodium soy sauce; 219 mg with regular soy sauce); 0 mg cholesterol; 1.6 g fiber

Sake no kasuzuke / grilled salmon marinated in sake lees

Aromatic sake lees make a great marinade for all sorts of things including vegetables, seafood and meat. Here is one example with salmon, the classic choice for seafood kasuzuke. When used with shiozake salted salmon, this also works to desalinate the fish while imparting a nice aromatic flavor.

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.

Zukkiini no ribon sarada / zucchini ribbon salad with lemon & garlic dressing

Ribbons of fresh zucchini are a surefire summer salad hit.

Shiozake to piiman no amazubitashi / grilled salted salmon and green pepper marinated in sweetened rice vinegar

Grilled salmon is paired with juicy grilled green pepper and green onions. Dashi tones down the sweetened rice vinegar marinade and gives grilled ingredients a refreshing, light taste. 

Zukkiini no shami-ae / zucchini with Chinese dried shrimp

A light, salad-like zucchini dish with a Chinese twist.

Mentaiko no takikomi-gohan / steamed rice with spicy salted pollock roe

Pale pink colored rice with a mild spicy kick.

Ingen to eringi no kinpira / kinpira saute with green beans and king oyster mushroom

Both soft and crunchy – here's a way to enjoy the contrasting textures of green beans and eringi mushroom! Since they are cooked at the same time, eringi also takes on the strong taste of seasonings, while the green beans stay relatively light inside, making this kinpira quite interesting.

Shimeji to ingen no kuroae / shimeji mushrooms and green beans in black sesame tofu dressing

Black is another hue for the table. In this dish, the soft texture of shimeji mushrooms contrasts well with crispy green beans, while yellow viola flowers from the garden perk up the small blackish mound.

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

Age to kinsai no gohan / steamed rice with thin deep-fried tofu and Chinese celery

Thin deep-fried tofu makes everything deep, warm and soft. Kinsai gives a contrasting fresh note, resulting in a gentle savory rice with a clear punch.

Toriniku to piinattsu no togarashi-itame / gong bao ji ding / kung pao chicken

A popular Chinese dish originally from Sichuan. Here is a colorful, sauteed version for home kitchens. Make sure to marinate chicken long enough for maximum flavor, and toast peanuts well prior to use for a nice crunch.

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.

Tamago sando / egg salad sandwiches

One of the common sandwiches I grew up with.  The filling: hard-boiled eggs separated into yolks and egg whites; yolks are mashed and mixed with mayonnaise; egg whites are finely chopped and mixed in with yolks. For maximum flavor, the amount of mayonnaise used is quite high. Shiokoji tamago hard-boiled eggs marinated in salted rice malt eliminate the mayo and still give a rich taste.

Hikozuri / bamboo shoot saute with sweetened miso

A regional specialty of Kumamoto in southern Japan. A small amount of ground sesame seed is the secret ingredient in the miso sauce.

Biitsu no amazuzuke / beet marinated in sweetened rice vinegar

Slightly sweet, a bit sour … crunchy-crispy fresh beets!

Yamu to harapenyo no itamemono / yam and jalapeno pepper saute with oyster sauce

A bit sweet and slightly spicy. Yam and oyster sauce contribute to the sweetness, while sauteed jalapeño pepper adds a softly spicy tingle.