Mineoka-dofu / Mineoka-tofu / milk kudzu pudding

Often made today with cream and sugar as a dessert, this milk pudding originally was improvised as a quasi-tofu dish about 300 years ago when the Shogun, during a visit to the pastures of Mineoka, simply mentioned his desire to eat tofu. Upon hearing the Shogun's words, a cook accompanying the Shogun made the pudding using cow's milk and kudzu found at the pastures. Traditionally, milk is the only dairy ingredient that goes into the pudding; I mixed it with additive-free tonyu soy milk to cut back on sodium in the recipe below. This pudding contains no sweetener, but its milky taste and creamy texture are quite gratifying.      

1 serving (1/4 of Mineoka-dofu recipe, 1/2 of sauce recipe, shrimp & arugula):
113 calories; 5.7 g protein; 5.3 g fat; 10.8 g carbohydrate; 9.9 g net carbs; 105 mg sodium; 19 mg cholesterol; 0.9 g fiber

Whole recipe of Mineoka-dofu only:
388 calories; 14.4 g protein; 20.6 g fat; 37.8 g carbohydrate; 10.8 g net carbs; 85 mg sodium; 24 mg cholesterol; 2.4 g fiber

Shinjo no shiso-hasami-yaki / fried fishcake in perilla leaves

Shinjo or fluffy fishcakes sandwiched by perilla leaves are fried for a crispy outer crust and creamy inside texture.  Both shiso perilla and egoma perilla leaves work great.

1/2 of recipe:  137 calories; 10.0 g protein; 4.3 g fat; 12.1 g carbohydrate; 11.1 g net carbs; 232 mg sodium; 31 mg cholesterol; 0.7 g fiber

Hotate-shinjo to endomame no surinagashi / green pea soup with fish and scallop dumplings

Plump green peas in season make a cheerful chartreuse soup. While the soup is very pleasant by itself, fish and scallop dumplings broaden the spectrum of gentle taste.  Juicy and crispy fuki stalks work as a nice counter-punch in this small soup.

121 calories (1/2 of recipe); 12.0 g protein; 0.7 g fat; 14.6 g carbohydrate; 12.3 g net carbs; 298 mg sodium; 27 mg cholesterol; 2.3 g fiber

Ebi to zukkiini no ebimayo-fu / shrimp and zucchini in ebimayo-style sauce

A delightful dish inspired by a popular Chinese-influenced recipe, ebimayo or deep-fried shrimp in mayonnaise sauce. This takes full advantage of light soy milk curd made with apple cider vinegar, softly rich tamago no moto egg yolk emulsion, and fresh tomato. Zucchini and shrimp are sauteed for a quick fix, and mixed with the sauce. Yes, making the soy milk curd and egg yolk emulsion takes extra time, and so does cleaning shrimp with potato starch, but you will not regret it with the pleasant result.

212 calories (1/2 of recipe); 18.0 g protein; 11.9 g fat; 6.7 g carbohydrate; 5.6 g net carbs; 206 mg sodium; 148 mg cholesterol; 1.1 g fiber

Maitake to warabi no gorugonzoora pasta / pasta with hen of the woods mushrooms and bracken in gorgonzola sauce

Crunchy maitake is a nice addition to rich gorgonzola sauce for pasta. A vegetable in season -- warabi this time -- takes away the heavy note of the cheese sauce, which is also lightened by replacing the typical heavy cream with a combination of soy milk and sakekasu sake lees.
Since the sauce cooks fast once you add the soy milk and gorgonzola mixture, start cooking pasta before starting to saute maitake and warabi for the sauce.

548 calories (1/2 of recipe); 21.6 g protein; 24.2 g fat; 59.8 g carbohydrate; 54.2 g net carbs; 234 mg sodium; 30 mg cholesterol; 5.6 g fiber

Abokado to meshida, ebi no sarada, tonyu no yooguruto-fu doresshingu / avocado, Western lady fern and shrimp salad with soy milk yogurt-style dressing

Juicy, succulent lady fern fiddleheads lighten up the golden combination of avocado and shrimp, with everything held together by a softly spicy and creamy dressing made of soy milk.
Drawing out enough water from soy milk after mixing with apple cider vinegar takes a bit of time, so strain the mixture of soy milk and apple cider vinegar ahead of time -- the rest goes pretty quickly.

Salad with dressing (1/2 of recipe):
148 calories; 8.8 g protein; 10.4 g fat; 6.3 g carbohydrate; 2.3 g net carbs; 55 mg sodium; 38 mg cholesterol; 4.1 g fiber

Dressing only (1/2 of recipe):
46 calories; 2.0 g protein; 3.1 g fat; 1.9 g carbohydrate; 1.8 g net carbs; 14 mg sodium; 0 mg cholesterol; 0.2 g fiber

Kumiage-yuba / fresh tofu skin

Kumiage-yuba is a type of fresh yuba tofu skin (beancurd sheets). It has a very silky, creamｙ texture that melts in your mouth. Making it requires only fresh additive-free tonyu soy milk and some water ... and lots of time.

In my case, 500 cc (about a pint) of soy milk yields only sixteen 20 cm/8" round sheets over 2+ hours. Each sheet takes several minutes to harvest, so think of it this way -- you have lots of time to take care of simple tasks in the kitchen, or even get some exercise in front of the stove! You won't regret the time you spend once you discover how delicate and tasty these simple creations can be.

Tonyu miso nikomi udon / hot-pot udon wheat noodles in red miso and soy milk broth

A personal-size, sizzling hot pot with udon for cold days. The combination of aka miso and soy milk makes this a mild yet deep and satisfying dish. As it is individually cooked in a small clay pot, goody choices can easily be personalized. Even better, each pot can be prepared at a different time -- when noodles, soup and goodies are prepped and ready for assembly, everyone gets to enjoy hot pot simmered just for them, which is perfect for busy days when family members are on different schedules. This dish warms you up from the inside, but you still need to be careful not to burn your mouth!

With 80 g dried udon wheat noodles per serving:
529 calories (1/2 of recipe); 26.8 g protein; 13.3 g fat; 75.4 g carbohydrate; 67.2 g net carbs; 723 mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce); 214 mg cholesterol; 8.2 g fiber

Okara maccha keeki / soy matcha cake

A matcha cake made in the microwave. Taking full advantage of fiber-rich okara soybean pulp as well as calorie- and carb-free erythritol and stevia, it is a friendly companion for those who are watching their net carbs count, glucose level, or simply want something filling for a quick energy boost between meals. The cake tends to be dry on Day 1, so wrap it while still warm and keep in the fridge overnight for best results.

Whole recipe (approx. 230 g):
374 calories; 25.1 g protein; 20.7 g fat; 21.2 g carbohydrate; 8.5 g net carbs; 153 mg sodium; 428 mg cholesterol; 12.6 g fiber

2.5 cm/1" cube (approx. 25 g):
41 calories; 2.8 g protein; 2.3 g fat; 2.3 g carbohydrate; 0.9 g net carbs; 17 mg sodium; 47 mg cholesterol; 1.4 g fiber

Satoimo to shungiku, age no tonyu misoshiru / soy milk miso soup with baby taro root, garland chrysanthemum and thin deep-fried tofu

The distinctive aroma and taste of garland chrysanthemum are the perfect counterpoints in this mild, somewhat creamy soup featuring baby taro root. Very nice and warming on cool days.

1/2 of recipe:
96 calories; 5.4 g protein; 3.3 g fat; 9.8 g carbohydrate; 7.8 g net carbs; 199 mg sodium (with reduced-sodium miso); 0 mg cholesterol; 2.0 g fiber

Somen no tonyu tsuketsuyu / soy milk dipping sauce for thin wheat noodles

This mild and rich soy milk-based dipping sauce is quite filling. Pair it with somen or hiyamugi noodles or thin udon noodles accompanied by goodies for a more substantial meal. Among condiments, ginger goes especially well with this dipping sauce, so grate more than usual.

1/2 of recipe:
184 calories; 9.3 g protein; 12.8 g fat; 9.8 g carbohydrate; 7.6 g net carbs; 191 mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce);  0 mg cholesterol; 2.2 g fiber 

When served with 100 g (dry) somen noodles with 1/2-egg kinshitamago (julienned egg crepe), a small bunch of blanched mizuna, fresh kaiware daikon radish sprouts, 3 grilled spot shrimp and condiments (small knob ginger, 2 purple shiso leaves, 1/2 green onion) per serving:
641 calories; 30.8 g protein; 18.6 g fat; 83.8 g carbohydrate; 78.2 g net carbs; 442 mg sodium; 175 mg cholesterol; 5.6 g fiber 

Satsumaimo no tonyu kokonattsu purin / sweet potato and soy milk coconut pudding

This is for people who like a little dessert after meals. It is very mild and will not steal the spotlight from the main meal or overwhelm your mouth with clingy sweetness. Also great as an afternoon snack. A small amount of kuromitsu, a molasses-like syrup made with kurozato muscovado, provides the deep aroma and taste of this creamy dessert.

1/3 of recipe:
149 calories; 1.7 g protein; 5.6 g fat; 22.0 g carbohydrate; 21.0 g net carbs; 11 mg sodium; 0 mg cholesterol; 1.0 g fiber

Tonyu nabe / hot pot with soy milk broth

A somewhat rich hot pot with a very mild aftertaste.

1/2 of recipe:
413 calories; 46.5 g protein; 14.8 g fat; 21.8 g carbohydrate; 15.5 g net carbs; 707 mg sodium (with 50% reduced-sodium soy sauce for both broth and ponzujoyu; 980 mg with regular soy sauce); 74 mg cholesterol; 6.3 g fiber

Tonyu, okara / soy milk and soybean pulp

Making both soy milk and soybean pulp is as easy as soaking beans overnight, grinding and cooking them, and squeezing to separate the liquid (soy milk) and solids (soybean pulp). When only needing a small amount or when wanting rich taste or coarse bean pulp, a pot and blender work fine -- often better than pricey soy milk makers.

Papurika no surinagashi / miso soup with red bell pepper

Tom's favorite vegetable, red bell pepper, is transformed into a sweet, slightly sour miso soup. Hakusai napa cabbage and cauliflower along with tonyu soy milk soften the overall taste.

1/2 of recipe:
81 calories; 5.4 g protein; 1.8 g fat; 12.5 g carbohydrate; 9.4 g net carbs; 228 mg sodium (with reduced-sodium miso; 288 mg with regular miso); 0 mg cholesterol; 3.1 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

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

Howaito soosu / bechamel sauce

A basic bechamel sauce for many gratin and lasagna dishes.


Made with whole milk:
731 calories (whole recipe); 24.4 g protein; 45.1 g fat; 55.1 g carbohydrate; 52.8 g net carbs; 552 mg sodium (259 mg sodium when made without salt); 129 mg cholesterol; 2.3 g fiber

Made with soy milk:
647 calories (whole recipe); 29.9 g protein; 36.0 g fat; 47.7 g carbohydrate; 44.0 g net carbs; 312 mg sodium (19 mg sodium when made without salt); 55 mg cholesterol; 3.7 g fiber

Kani kuriimu korokke / crab cream croquettes

The creamy filling melts in your mouth. Simple, creamy croquettes to take full advantage of the crab's flavor. Adding mashed potato makes it a bit more substantial.

Zarudofu / tofu in zaru basket

Fresh tofu made at home.