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

Shiitake mushroom

Lentinula edodes

The mushroom most commonly eaten in Japan, and perhaps in China and Korea as well. Shiitake is available both dried and fresh. Dried shiitake -- hoshishiitake -- is full of umami and makes an aromatic broth, while rehydrated hoshishiitake itself has an intense earthy aroma and flavor. Fresh shiitake is much gentler in terms of both flavor and aroma. Unlike common Western mushrooms such as button or crimini mushrooms, fresh shiitake is always cooked for consumption. It is very versatile and can be steamed, simmered, sautéed, deep-fried or grilled. The round, dark-brown umbrella by itself may not be very charming, but cuts are often made to make it look like a flower or star. In ceremonial dishes, six sides of the umbrella are cut off to create a turtle-shell form (the turtle symbolizes longevity). So shiitake appears on all sorts of occasions, from simple everyday meals to special ceremonies.

Konsai no sakekasu misoshiru / miso soup with root vegetables and sake lees

Hearty, satisfying and warming – and all you have to do is add sakekasu to your everyday miso soup. Aromatic and flavorful, sakekasu also lets you use even less miso than my recent low-sodium recipe for miso soup with yogurt.

1/2 of recipe:
50 calories; 2.3 g protein; 0.4 g fat; 9.0 g carbohydrate; 6.4 g net carbs; 189 mg sodium (with reduced-sodium miso; 234 mg with regular miso); 0 mg cholesterol; 2.6 g fiber

Ebi to harusame no itamemono / stir-fried prawns and mung bean vermicelli

A tasty and filling stir fry for a hungry stomach. The flavor is light yet satisfying, making this a great companion for plain rice or drinks. The amount below is a bit too much for two, so there is plenty left over for a perfect bento item the next day.

1/3 of recipe:
193 calories; 11.1 g protein; 17.3 g fat; 18.7 g carbohydrate; 17.8 g net carbs; 280 mg sodium (with 50% reduced-sodium soy sauce; 331 mg with regular soy sauce); 131 mg cholesterol; 0.9 g fiber

Wakatakejiru, tara iri / clear soup with wakame seaweed and bamboo shoot, with grilled cod

Bamboo shoot and wakame seaweed are a traditional pair. Fresh cod in season is grilled for its toasty aroma and added to make an outstanding trio.

1/2 of recipe:
51 calories; 9.9 g protein; 0.3 g fat; 2.4 g carbohydrate; 1.1 g net carbs; 270 mg sodium; 26 mg cholesterol; 1.3 g fiber

Moyashi to ninjin no mentaiko-itame / stir-fried bean sprouts and carrot with spicy salted pollock roe

A quick stir fry with mentaiko makes a great small addition to a meal or bento. 

1/2 of recipe:
37 calories; 3.4 g protein; 1.5 g fat; 3.1 g carbohydrate; 2.0 g net carbs; 153 mg sodium (with desalinated mentaiko; 294 mg without desalination); 31 mg cholesterol; 1.1 g fiber

Mentaiko no shionuki / desalinating spicy salted pollock roe

As with other salted food, mentaiko contains a high amount of sodium. Simply soaking it in water or even in salted water makes it bland. The secret is to add some red chili pepper in order to retain some spiciness while eliminating excessive sodium.