Nobiru no nuta / wild garlic in sweetened miso vinegar sauce

Also called nuta-ae or sumiso-ae, this is one of the standard ways to enjoy spicy nobiru wild garlic in spring. A small side dish with punchy taste and aroma that goes well with meals and drinks.

1/2 of recipe:
30 calories; 1.3 g protein; 0.3 g fat; 6.4 g carbohydrate; 4.4 g net carbs; 104 mg sodium; 0 mg cholesterol; 2.0 g fiber

Uguisumochi / warbler cake with sweet azuki paste

As plum blossom season approaches, this chubby oblong cake coated with green soybean flour starts to appear at sweets shops. The cake form symbolizes the spring songbird, uguisu, or Japanese warbler -- I wouldn't blame you if you don't see the resemblance in appearance, but once you put it in your mouth, the combination of soft outer cake and silky azuki bean paste inside reminds you of the tenderness of spring.

One cake (1/4 of recipe): 
110 calories; 2.5 g protein; 0.6 g fat; 24.0 g carbohydrate; 22.4 g net carbs; 0 mg sodium; 0 mg cholesterol; 1.5 g fiber

Koshian / silky azuki bean paste

An or anko sweetened azuki bean paste comes either as tsubuan with visible beans, or this silky version called koshian. Koshian highlights the natural sweetness of azuki beans and offers a smooth texture that matches the consistency of small, soft mochi-type sweets. Koshian is made in a similar way as shiroan white bean paste but involves fewer steps toward the end.

Whole recipe (approx. 530 g):
1,297 calories; 40.6 g protein; 4.4 g fat; 277.4 g carbohydrate; 241.8 g net carbs; 2 mg sodium; 0 mg cholesterol; 35.6 g fiber

Fuki no to no pesuto / Japanese butterbur bud pesto

A faintly bitter pesto sauce to welcome the arrival of spring.

Whole recipe (approx. 285 g):
1,304 calories; 13.1 g protein; 131.2 g fat; 23.1 g carbohydrate; 12.9 g net carbs; 552 mg sodium; 0 mg cholesterol; 10.2 g fiber

1 tbsp (16 g):
73 calories; 0.7 g protein; 7.4 g fat; 1.3 g carbohydrate; 0.7 g net carbs; 31 mg sodium; 0 mg cholesterol; 0.6 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 no taruto kurasuto / tart crust with soybean pulp

A super easy tart crust that you would never know is made of okara soybean pulp! This requires no flour sifting or dusting of your pastry board to roll out dough. Lining tart molds with dough is the trickiest part, as the dough easily crumbles -- molds with fluted edges, instead of the tart rings below, should make the process easier.

One 12cm/5" tart:
230 calories; 6.5 g protein; 18.2 g fat; 11.5 g carbohydrate; 3.0 g net carbs; 62 mg sodium; 28 mg cholesterol; 8.4 g fiber

Whole recipe:
501 calories; 16.7 g protein; 46.8 g fat; 29.5 g carbohydrate; 7.8 g net carbs; 164 mg sodium; 73 mg cholesterol; 21.6 g fiber

Bibinba no zakkoku gohan / mixed grain rice for bibimbap

Mixing regular rice and other grains is our current favorite way to make bibimbap. Quinoa makes it less starchy than a simple combination of regular rice and barley or rice with mixed grains; buckwheat groats offer a mellow yet toasty taste and texture; and adding roasted soybeans works as dashi for the steamed rice & grain mixture, and also become crunchy as they cook in a donabe pot (mimicking dolsot stone bowl bibimbap).

1/3 of recipe:
163 calories; 6.3 g protein; 2.5 g fat; 29.4 g carbohydrate; 26.5 g net carbs; 0 mg sodium; 0 mg cholesterol; 2.9 g fiber

1/2 of recipe:
245 calories; 9.5 g protein; 3.7 g fat; 44.1 g carbohydrate; 39.7 g net carbs; 0 mg sodium; 0 mg cholesterol; 4.4 g fiber