Koyadofu-iri seri to koebi no chijimi / jijigmae Korean savory pancake with freeze-dried tofu, water dropwort and bay shrimp

An easy fix when feeling like eating lots of vegetables, especially strong-tasting greens. For the batter below, koyadofu freeze-dried tofu along with ground okara soybean pulp are added to partially replace wheat flour and lower net carbs. Koyadofu's fat content contributes to a rich taste, while at the same time grating the freeze-dried tofu makes the batter light and airy. It also makes pancake surfaces toastier. But be patient when cooking -- wait to flip pancakes until their bottom surface has turned opaque and shows some golden color at edges, otherwise they tend to crumble in the air.

1/2 recipe (pancake only; dipping sauce not included)
496 calories per serving; 32.2 g protein; 22.4 g fat; 40.5 g carbohydrate; 33.6 g net carbs; 198 mg sodium; 307 mg cholesterol; 6.9 g fiber; 962 mg potassium

Biitsu to ninjin no akadashi / red miso soup with beets and carrots

Butter-sauteed carrots are paired with baked beets for red miso soup, creating a deep melody of flavors. When carrot slices are lightly cooked and allowed to retain their crispness, the taste of the two vegetables is more clearly noticed. When carrot slices are cooked until very tender and beets are cooked a bit longer, the two vegetables mingle together in the soup and produce a complex taste, although cooking beet chunks longer makes beets themselves lighter in color while the soup becomes darker. Below, beet chunks are added toward the end of the cooking process to retain their vivid color, but cooking them longer is well worth trying. This soup may not be a typical Japanese dish but does go well with any Japanese or other Asian food.

1/2 of recipe:
66 calories; 2.8 g protein; 1.3 g fat; 11.6 g carbohydrate; 8.5 g net carbs; 296 mg sodium; 2 mg cholesterol; 3.1 g fiber

Seri okowa / steamed sweet rice with water dropwort

The mellow aroma that wafts up from okowa steamed sweet rice is comforting in cold seasons. Seri water dropwort acts as a counterpoint even when a smaller amount is used, as seri's slightly bitter taste and vibrant color provide just enough punch.

1/2 of recipe:
277 calories; 5.4 g protein; 0.9 g fat; 59.3 g carbohydrate; 58.3 g net carbs; 96 mg sodium; ０ mg cholesterol; 1.0 g fiber

1/3 of recipe:
185 calories; 3.6 g protein; 0.6 g fat; 39.6 g carbohydrate; 38.9 g net carbs; 64 mg sodium; ０ mg cholesterol; 0.7 g fiber

Seriyaki / water dropwort with konnyaku noodles and thin deep-fried tofu

Although the name literally means "roasted/grilled" seri, seri in this dish is usually blanched and mixed with other ingredients, at least with the regional seriyaki in Akita Prefecture. A past simple version, possibly in a different region, used a roasting or grilling technique to prepare seri. So why not grill seri to intensify its flavor and then cook it as Akita people do?
Seri roots are probably the tastiest part, as the roots get rave reviews with seri grown in the Mitsuseki region in Akita. While store-bought seri here does not come with yummy roots (and my own seri is impossible to dig in the hard-frozen ground outside), you can still enjoy the toasty note and sweet juiciness of the vegetable from grilling.

1/2 of recipe:
70 calories; 4.0 g protein; 2.9 g fat; 6.0 g carbohydrate; 3.2 g net carbs; 145 mg sodium (with 50% reduced-sodium soy sauce); 0 mg cholesterol; 2.8 g fiber

1/3 of recipe:
93 calories; 2.7 g protein; 2.0 g fat; 4.0 g carbohydrate; 2.1 g net carbs; 93 mg sodium (with 50% reduced-sodium soy sauce); 0 mg cholesterol; 1.9 g fiber

Karifurawaa to satoimo, daikon, seri no surinagashi / cauliflower, baby taro root and daikon radish white miso potage soup with water dropwort

A soothing Japanese-style potage soup featuring in-season white vegetables. Seri's soft bitterness and refreshing aroma provide a contrasting accent.

50 calories (1/2 of recipe); 2.9 g protein; 0.3 g fat; 9.0 g carbohydrate; 6.7 g net carbs; 194 mg sodium; 0 mg cholesterol; 2.3 g fiber

Kumiage-yuba to kani no ankakedon / fresh tofu skin and crab sauce over steamed rice

Heavenly creamy fresh yuba meets sweet Dungeness crab! Mitsuba, with its refreshing bouquet and taste, works as a highlight as the other ingredients blend in harmony. Below, the dish is served with steamed rice cooked with lotus root for a nice crunch and seasonal reminder. Comforting and yummy!

When served with 150 g steamed rice (plus several lotus root slices) and 60% of yuba-an sauce:
350 calories; 13.2 g protein; 4.1 g fat; 59.4 g carbohydrate; 58.4 g net carbs; 380 mg sodium; 12 mg cholesterol; 1.0 g fiber

When served with 110 g steamed rice (plus several lotus root slices) and 40% of yuba-an sauce:
251 calories; 9.1 g protein; 2.8 g fat; 43.4 g carbohydrate; 42.7 g net carbs; 253 mg sodium; 8 mg cholesterol; 0.7 g fiber

Seri to toriniku no karashijoyu-ae / water dropwort and chicken in mustard soy sauce dressing

Seri water dropwort goes really well with chicken. Here is a quick, light side dish using boiled chicken from making chicken stock.

57 calories (1/2 of recipe); 8.2 g protein; 1.3 g fat; 1.3 g carbohydrate; 0.9 g net carbs; 83 mg sodium (with 50% reduced-sodium soy sauce; approximately 180 mg with regular soy sauce); 39 mg cholesterol; 0.4 g fiber

Seri soba / buckwheat noodles with water dropwort

The refreshing leaves and crispy stems of seri water dropwort, the subtle softness of enoki mushrooms, and the juicy soup released by usuage ... all perfectly match the deep earthiness of soba noodles in broth.
This is what we enjoyed as our toshikoshi soba [year-end buckwheat noodles] on December 31 last year.

With 125 g dried soba noodles per serving
522 calories (1/2 of recipe); 24.0 g protein; 6.7 g fat; 90.8 g carbohydrate; 84.2 g net carbs; 536 mg sodium (with 50% reduced-sodium soy sauce); 0 mg cholesterol; 6.6 g fiber

With 100 g dried soba noodles per serving
436 calories (1/2 of recipe); 20.5 g protein; 6.1 g fat; 74.1 g carbohydrate; 68.4 g net carbs; 515 mg sodium (with 50% reduced-sodium soy sauce); 0 mg cholesterol; 5.7 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