Karashina no karashi-bitashi / mustard greens in mustard-flavored light dashi

A simple variation of a standard ohitashi, cooked vegetables marinated in light dashi. Among basic seasonings (soy sauce, salt, sake, mirin) for dashi for ohitashi, only soy sauce is chosen for this recipe to heighten the pungent aroma of karashi mustard.

1/4 of recipe:
16 calories; 1.6 g protein; 0.3 g fat; 2.6 g carbohydrate; 1.0 g net carbs; 66 mg sodium; 0 mg cholesterol; 1.6 g fiber; 124 mg potassium

1/2 of recipe:
31 calories; 3.3 g protein; 0.5 g fat; 5.1 g carbohydrate; 2.0 g net carbs; 133 mg sodium; 0 mg cholesterol; 3.1 g fiber; 249 mg potassium

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.

Endomame no hisui-bitashi / English peas marinated in light broth

Fresh English peas go into this ohitashi. The peas are very softly flavored here, so they work great as a garnish or as an additional ingredient in a number of dishes. When serving as is, add ginger (julienned, grated or juice) for a refreshing note or use a tiny amount of soy sauce.

Whole recipe (solids): 
117 calories; 8.5 g protein; 0.5 g fat; 19.1 g carbohydrate; 9.7 g net carbs; 31 mg sodium (with usukuchi soy sauce); 0 mg cholesterol; 9.4 g fiber

Koyadofu to saishin no nibitashi / freeze-dried tofu and yu choy sum simmered in broth

Koyadofu makes everyday vegetable side dishes a bit more filling by offering chewiness while releasing a flavorful broth in your mouth. Sakura ebi adds a toasty note and vibrant color.

1/2 of recipe:
120 calories; 11.1 g protein; 5.5 g fat; 5.0 g carbohydrate; 4.2 g net carbs; 234 mg sodium (with 50% reduced-sodium soy sauce; 334 mg with regular soy sauce); 11 mg cholesterol; 1.8 g fiber

Horenso, moyashi, sumookusaamon no ohitashi / spinach, mung bean sprouts and smoked salmon marinated in light broth

Alderwood smoked salmon, a local specialty, works as a great addition to enhance the flavor, aroma and texture of ohitashi, a simple vegetable dish. Soaking the smoked salmon takes away some of the sodium, so this is a good way to enjoy smoked salmon if you miss it because of following a low-sodium diet. Make sure to use only a small amount of smoked salmon -- the main characters of this dish are vegetables, and overuse of smoked salmon could make it taste fishy. This recipe also works as a quick, reduced-sodium version of a past recipe featuring shiozake salted salmon, shungiku garland chrysanthemum and moyashi mung bean sprouts. 

1/2 of recipe:
27 calories; 4.3 g protein; 0.9 g fat; 1.7 g carbohydrate; 0.5 g net carbs; 102 mg sodium; 4 mg cholesterol; 1.2 g fiber

Koyadofu no fukumeni / freeze-dried tofu simmered in light broth

Koyadofu freeze-dried tofu releases the broth in your mouth as you bite in. The softly flavored little squares may seem bland, but this dish is a nice, refreshing addition for change of pace when paired with strongly flavored dishes or ingredients.

Shungiku to atsuage, benibana no yuzu-remon-ae / garland chrysanthemum, deep-fried tofu and safflower petals in yuzu-lemon dressing

Slightly bitter shungiku goes well with citrus. In this dish, the oil from atsuage softens the sharp edge of citrus somewhat while the soft tofu inside atsuage adds a tender note.

Katsuo dashi, katsuo-kobu dashi / bonito stock, bonito-kelp stock

These are quick versions that are especially good when only a small amount of dashi is needed.


Katsuo dashi / bonito stock

<Ingredients>
Katsuobushi bonito flakes
Boiling water


<Directions>
1.

In a measuring cup or heatproof container, put katsuobushi (without compressing it) to half or 2/3 of the cup height.

2.

Pour briskly boiling water to the top of the cup.

3. When katsuobushi sinks somewhat, strain.

<Notes>

• Use large flakes of katsuobushi  (called "hana katsuo"). Small flakes do not give good dashi flavor or aroma.
• If dashi tastes strong, dilute with water when using. 

Katuo-kobu dashi / bonito-kelp stock

<Ingredients>

Katsuobushi bonito flakes
Kombu kelp
Boiling water


<Directions>

Follow the directions for katsuo dashi above. 
The only difference is that kombu is added, broken into smaller pieces.







<Notes>

• Thicker (usually wider) kombu gives better aroma and flavor, and is much more desirable when kombu is the major or only ingredient in dashi. 

Niban dashi / second dashi stock

  
The katsuobushi and kombu used to make dashi in the above processes still have flavor and aroma. 


By simmering, they make a second dashi stock, which is not as aromatic as the first dashi and has a murky appearance as in the photo, but is good enough for use in miso soup, stew or prep cooking.  


<Directions>

In a pot, put katsuobushi (and kombu) used to make the first dashi, and add water (2/3 of the amount used for the first dashi), and bring to boil. Simmer for 10 minutes, and strain.