Hayatouri no somutamu / som tam salad with chayote

While green papaya is probably the best known ingredient for som tam, many vegetables are equally tasty in the dish. The aroma of garlic, chili peppers and dried shrimp as they are pounded together takes me back to the streets of Bangkok. You are supposed to pound the main fresh vegetable as well, but to make it easy for tired or lazy arms and also to cut back on the amount of nam pla, in the following recipe the veggie is first mixed with sugar to let out some moisture.

1/2 of recipe:
104 calories; 5.0 g protein; 3.4 g fat; 15.1 g carbohydrate; 11.8 g net carbs; 132 mg sodium; 15 mg cholesterol; 3.3 g fiber

Nasu no yanagawa-fu / simmered eggplant and burdock root with egg

Very satisfying! The creamy eggplant is a huge plus. As the eggplant is deep-fried, this is substantial enough to be served as a main dish. Good as is, and it can also be served on top of steamed rice as a donburi dish.

1/2 of recipe:
258 calories; 6.3 g protein; 19.3 g fat; 12.7 g carbohydrate; 8.1 g net carbs; 302 mg sodium (with 50% reduced-sodium soy sauce; 537 mg with regular soy sauce); 109 mg cholesterol; 4.6 g fiber

Kinoko to tofu no misoshiru / miso soup with mushrooms and tofu

When a light yet satisfying miso soup is desired, try the deep, aromatic taste of an assortment of mushrooms and awase miso, a mixture of red and white miso. Throw in some soft tofu to make the soup more substantial and a dash of shichimi pepper at the end to enhance the overall aroma.

1/2 of recipe:
67 calories; 6.4 g protein; 2.6 g fat; 7.1 g carbohydrate; 4.0 g net carbs; 242 mg sodium (with reduced-sodium miso); 0 mg cholesterol; 3.1 g fiber  

Konnyaku to takenoko no tosani / simmered konnyaku yam cake and bamboo shoot with bonito flakes

Tosani -- a simmered dish finished with bonito flakes -- is a common choice for fresh bamboo shoots, and it also is a great way to create a rich, strong-flavored dish without using lots of soy sauce. Soft and chewy konnyaku is added below for contrasting texture and a fiber boost.

1/2 of recipe:
54 calories; 3.6 g protein; 1.2 g fat; 6.5 g carbohydrate; 3.6 g net carbs; 183 mg sodium (with 50% reduced-sodium soy sauce; 339 mg with regular soy sauce); 3 mg cholesterol; 2.9 g fiber

Amazake-iri sobako pankeeki / buckwheat pancakes with amazake

More filling than they look, these small pancakes are sugar free and take advantage of buckwheat and amazake for health benefits. The soft sweetness of amazake made from brown sweet rice makes this pancake a natural with syrup and fruit or as a plain pancake to accompany savory dishes.

1/2 of recipe:
445 calories; 13.8 g protein; 10.4 g fat; 72.7 g carbohydrate; 70.4 g net carbs; 84 mg sodium (with milk; 74 mg with soy milk); 224 mg cholesterol; 2.3 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

Fuki no to-iri iritamago / scrambled egg with Japanese butterbur buds

An easy way to enjoy the bitterness of early spring. While plain-tasting oil is the usual choice for iritamago scrambled eggs, below it is cooked with toasted sesame oil for extra aroma. Oil and eggs soften the bitterness in general, yet fuki no to butterbur buds can be overwhelmingly bitter, depending on climate, time from harvest, etc. If unsure, first try only half of the specified amount, or soak them in water for at least one hour (or blanch if in a hurry; see Notes). Iritamago can be served as is. The photo below shows my favorite way -- a topping for plain steamed rice.

1/2 of recipe (steamed rice excluded):
92 calories; 6.6 g protein; 6.3 g fat; 1.5 g carbohydrate; 5.7 g net carbs; 116 mg sodium; 214 mg cholesterol; 0.6 g fiber