Sweet Chilli Marinated Tuna and Carrot salad

I guess this is a bit like a ceviche actually.  Last night I marinated some fresh cubes of raw tuna and pared carrot for tonight's salad...  The tuna certainly tasted lightly cooked but very tender, and the marinade had also tenderized the raw carrot.  Delicious!




Ingredients (serves 1)
70g fresh raw tuna steak
100g carrot (1 carrot)
30g salad mix of rocket, spinach and watercress (large handful)
juice and zest of 1 lime
1 tsp reduced salt soy sauce
1 tsp sweet chilli sauce
1 tsp sesame oil
a little cress for garnish

Nutrition Info
Calories: 187
Protein: 18.1g
Carbohydrate: 17.2g
Fat: 5.7g
Dietary Fibre: 4g

Method

• Cut the tuna steak into small cubes.  
• Using a vegetable peeler, pare off ribbons of carrot.  Put the carrot ribbons and pieces of tuna into a bowl.
• In a cup, mix the lime juice and zest, soy sauce, sweet chilli sauce and sesame oil.  Toss with the tuna and carrot until everything is well coated.  Cover with cling film and leave in the fridge overnight.
• When ready to serve, mix with the salad on a plate and garnish with a little cress.

Mango and Tuna Sashimi Crunchy Vegetable Salad with Sweet Sesame Dressing

 This is a very refreshing summer salad.  the mango has the same melt-in-the-mouth texture as the tuna, and the flavour is brought out by the dressing.  Although it's only 300 calories, I found it quite filling.

If making this outside of Japan, you need to check that the fish is very fresh i.e. caught the same day.  The large Sainsbury's in my town stocks fish that is caught the same day.

Sesame seeds are high in calcium.  A tablespoon of sesame seeds contains about 10% of the RDA for calcium.  However, because of the hard shell, they need to be broken down to make that calcium accessible to the body.  If you can find crushed sesame, so much the better.


Ingredients (per person)
50g very fresh tuna (outside Japan you need to check it's been caught that day - large Sainsbury's in the UK sometimes (often?) do this)
100g celery (2 sticks)
100g cucumber (this is about 1/4 of a British cucumber)
100g mango (1/2 mango)
strips of nori (dried seaweed)
1 tbsp reduced salt soy sauce
1 tbsp mirin
15g ginger paste
15g horseradish sauce (or wasabi to taste)
1 tbsp (approx 10g) white sesame seeds (or better if you can get the crushed ones with more whole sesame seeds for garnish)

Nutrition Info
Calories: 300
Protein: 17.7g
Carbohydrate: 35g
Fat: 8.3g
Dietary Fibre: 6g

Method 

• Make the dressing.  Crush the sesame seeds as much as you can in a pestle and mortar.  You probably can't crush them entirely, but that's OK.  Grinding the seeds releases the flavour and also makes the calcium more accessible to the body.
• In a cup, mix the soy sauce, mirin, ginger paste, horseradish sauce and ground sesame seeds.  Put in the fridge.
• Now prepare the salad.  Slice the celery sticks.  Quarter the cucumber lengthways and chop into cubes.  Chop the mango into similar sized pieces to the vegetables.  Chop the raw tuna steak into 1cm cubes.  Put everything into a bowl and mix well with the dressing.
• You want to eat this salad cold, so if everything hasn't come out of the fridge, you should cover the bowl and put it in the fridge for an hour.  This would also be nice for marinading, for people less impatient than me!
• Spoon onto a plate or bowl, sprinkle with strips of nori, and enjoy!

Shirataki Stirfry

Shirataki noodles are made of konnyaku and so very low in calories but high in dietary fibre.  They are filling and great once in a while, especially if you've eaten unhealthily and want to balance things out a bit!  They have no taste, but soak up other strong flavours.  This stirfry is tasty and quick to make.


Nutrition Data (total for both portions)
Calories 178
Protein 5g
Carbohydrate 30g
Fat 5g
Dietary Fibre 8.5g

Ingredients
1 x 150g pack of shirataki noodles
100g enoki mushrooms
100g leek (one leek)
40g red bell pepper
1 tsp sesame oil
2 tsp reduced salt soy sauce
a little shichimi

Method

• Rinse the shirataki in a sieve under running water until the fishy smell of the packaging liquid is completely gone.
• Heat the sesame oil in a frying pan, add the shirataki, toss well to coat and then continue to cook over a medium heat whilst finely slicing the leek and the red pepper.
• Add the leek, red pepper, enoki mushrooms, soy sauce and a sprinkle of shichimi and continue to cook for 5 minutes.
• Serve immediately

Tuna and Avocado Flower

I had this stunning dish in a bar last night, and so wanted to recreate it quickly before I forgot... It looks so beautiful - it was a bar snack, but would be beautiful as a starter for a special meal.






Ingredients (serves 1)
5 very thin slices of daikon (mooli/Japanese radish)
1/2 ripe avocado
1/2 rounded tsp green pesto
about 20g very fresh raw tuna
a little red onion
about 2 tsp flying fish roe (tobiko)
a sprig of something dark green

Method

• Peel a small piece of daikon and slice it into 5 very thin rounds - you can use a knife or vegetable peeler for this. If it is thin enough you will see the veining on the daikon.
• Arrange on a small plate as a 5 petaled flower.
• Thinly slice a little red onion into slivers.
• Roughly chop the raw tuna into about 1cm cubes.
  
• Mash the half avocado with about 1/2 rounded teaspoon of green pesto. Mix in the tuna.
• Arrange the avocado mixture on the daikon petals, top with the slivers of red onion, and scatter the flying fish roe on top.
• Chop something green on top. I just chopped a bit of green salad leaves on top, but you could use basil or parsley.
• Serve immediately!

Kenchinjiru, Japanese Zen Buddhist vegetable soup

I got this delicious recipe from the excellent Just Hungry website. Very little was changed - just the type of stock (not having kombu dashi, I used niboshi dashi) and the quantities of vegetables - I didn't want to be eating it for the rest of the week! However I didn't scale it exactly by half, using the same quantities of tofu, konnyaku, satoimo and burdock (gobo)... My half quantities would serve 3 people. I just ate it on its own and it was filling, but you could have some brown rice with it. No nutritional information for this recipe, but it is very low in calories and fat and very high in fibre.

However, unfortunately this recipe is going to be difficult/impossible in Britain unless you live close to a very good Japanese supermarket and can get burdock root, or unless you grow it! And you're certainly going to have to use normal white potatoes! But I certainly recommend trying this kind of clear soy sauce soup with vegetables, konnyaku and tofu - it is very tasty and filling.

Toshikoshi Soba

In Japan, on New Year's Eve, it is traditional to eat soba (buckwheat noodles). This link explains some of the traditional beliefs about toshikoshi soba http://www.jpn-miyabi.com/Vol.12/toshikoshi-e.html.

I didn't eat soba on New Year's Eve, but I did have it for dinner tonight! This isn't a traditional soba recipe - this is just what I wanted to add to my soba... Again apologies for the photo, the colours really aren't coming out in artificial light.


Nutrition Data
Calories: 458
Protein: 34g
Carbohydrate: 55g
Fat: 13g
Dietary Fibre: 5g

Ingredients (serves 1)
60g dried soba (buckwheat noodles)
400ml of dashi (stock)
1 heaped teaspoon of red miso
200g firm tofu
50g cooked thick slice of gammon, chopped
1 teaspoon dried wakame seaweed

Method

• Heat the stock until boiling, turn down the heat to simmer and add the soba noodles. Cook for 5 minutes until al dente.
• Meanwhile, cube the tofu and add to the pan along with the wakame and chopped gammon. Stir in the miso and serve.
  

Tofu and Wakame Miso Soup

It was about time that I put a recipe for my miso soup on here. Recently, a friend of mine gave me some homemade niboshi dashi which is a dried stock mixture of grated dried anchovies and grated kombu. It's best to use a fish stock for this recipe if you substitute, although I've used chicken gravy granules before successfully enough...

Servings for this recipe vary... I had it all for myself for breakfast, but depending on when you're eating it and what you're eating it with, it could probably serve up to 3 people!

Nutrition Data
The thing I would note most with this is that whilst miso soup is very healthy, and much healthier than many other food choices available, it is worth choosing low salt varieties of stock and miso. This nutrition data is only for the tofu and the miso, and with the assumption that you eat it all!
Calories: 146
Protein: 10.5
Fat: 7.2g
Carbohydrate: 10g
Dietary Fibre: 2g

Ingredients
400 ml of dashi stock (use the instructions according to your recipe)
6 pieces of wakame seaweed
150g silken tofu
1 heaped teaspoon of miso

Method

• I made the dashi by putting 2 rounded teaspoons of the homemade dashi in a saucepan with 400ml of water, and heating it to simmering point.
• Whilst it is heating, cube the tofu and add this, together with 6 pieces of wakame.
• Take out a tablespoon of dashi and mix the miso in this, then quickly stir it in just as the dashi is simmering.
• Serve immediately.

Note
If I was doing this properly or for other people, I would have strained the dashi before adding the other ingredients, but I don't usually bother when I'm being quick.

Mabo-doufu or Spicy Beef and Tofu on Rice

As always, I am cooking with minimum ingredients so this is my version of mabo-doufu, or spicy beef and tofu. Often recipes include sake, and chicken stock. It's eaten hot, served on steaming rice. This is a Chinese-Szechuan dish, very popular in Japan. This looks to be quite high in fat - I wasn't sure how lean my beef was, although I chose a pack that looked lean, for the nutrition data I probably overestimated the fat content, calling it 75% lean meat, 25% fat.

Nutrition Data (per serving, including rice)
Calories: 658
Protein: 33g
Fat: 34g
Carbohydrate: 66g
Dietary Fibre: 6g

Ingredients (serves 2)
1 tsp olive oil
1 teaspoon ginger paste
1 garlic clove, finely chopped
3 spring onions, snipped (reserve 2 teaspoons of green top for a garnish)
2 heaped teaspoon of spicy bean paste (toubanjan）/you could probably use a mixture of chilli flakes and sauce
200g minced beef/ you could use pork or TVP
2 heaped teaspoons red miso
300g of silken tofu, chopped into chunks
2 tbsp reduced salt soy sauce
100ml water
2 tsp of cornflour or potato starch mixed with a little water
400g cooked brown rice to serve


Method

• Cook the rice according to instructions.
• Put the olive oil in a small pan, with the garlic and spring onions. Fry over a low heat for about 2 minutes, add the ginger paste and spicy bean paste and fry for another minute until thick.
  
• Add the ground beef and fry until it changes colour. The beef will quickly produce more fat for frying. Stir in the miso paste.
• Stir in the water, soy sauce and tofu being careful not to break the tofu too much; cover and cook over a medium heat for about 10 minutes.
• Stir in the cornflour paste and heat for about a minute more until thickened slightly.
• Put the hot cooked rice into bowls, and top with the mabo-doufu. Sprinkle with the reserved spring onion tops.
• Serve immediately.
  

Egg Drop and Salmon Soup

All quantities are approximate - it's really not important to measure everything out. I used a 400ml bowl because this was breakfast! If this was a side dish, then this would easily serve 2.





Ingredients (serves 1-2, multiply quantities as necessary)
400ml of water made into a light stock (I used katsuodashi which is stock made from bonito flakes, but any stock would be ok)
a dash of soy sauce (about 1 teaspoon)
1 - 2 teaspoons of seaweed, perhaps wakame (I used nebarumekabu)
1/2 teaspoon of potato starch or cornflour, mixed with a little water)
1 teaspoon ginger paste or grated ginger with juice
2 slices cooked or smoked salmon
1 egg, beaten

Method

• Add the seaweed to the stock and heat until very hot but not boiling.
• Mix in the soy sauce and ginger, and stir in the potato starch mixture. It will not noticeably thicken, but will just stop the egg from sinking to the bottom.
• Add the salmon, and stir in the beaten egg, which will set immediately in strands.
• Serve immediately.
  

Easy Agar Jelly (or Kantan Kanten, sorry!)

As a child, I never liked jelly, possibly something to do with the way it wobbled...?! As a student I discovered the delights of vodka jelly, and little by little I grew to like it!

Some friends gave me a homemade fruity jelly yesterday, and it was delicious. But the interesting thing is it was made from agar (kanten in Japanese, written in hiragana). Agar (sometimes agar agar) is a type of seaweed which is used for gelling liquids. It is virtually tasteless, calorie-free (until you add the extras!), but contains iodine, calcium and iron and dietary fibre. Unlike gelatine which doesn't set properly if you add kiwifruit or highly acidic fruits, agar has no problems with setting. You don't have to leave it to set in the fridge, it sets in under 30 minutes even in temperatures as hot as 27C, and it doesn't melt. I've become a fan!

The above jellies I made using orange juice, strawberries and a hibiscus flower in syrup (thanks to a present from my brother!) In the fuure, I'm going to try using coconut milk and dessicated coconut, and a layered fruit jelly, and maybe one using other edible flowers setting the flowers at the bottom. I never thought I would get so into jelly!

In the UK, you can probably buy agar powder at health food shops, and it is on the Waitrose website, but certainly also on EBay, www.mountfuji.co.uk (search for kanten, I've used this website before, they are reliable), or in stick form at the Japan Centre in Picadilly www.japancentre.com (again, I've used this website before and they are reliable).

Ingredients
4g sachet of agar (kanten)
400ml water
200ml orange juice
fruit or flowers

Method

• Boil the water and turn down to simmering point.
• Slowly add the agar powder, stirring continuously. Continue stirring and heating for 1-2 minutes, or according the instructions on the packet, until it is completely dissolved and there are no lumps.
• Remove from the heat and stir in the fruit juice.
• Pour into 5 individual moulds, and add fruit. Leave for about 30 minutes to set.
• Alternatively add the fruit, pour in a thin layer of liquid, let it partially set (1-2 minutes) and repeat to build up the layers.
• Delicious chilled!
  

Rolled Omelette or Tamagoyaki

One of the students of a colleague of mine is the chef in a local restaurant and regularly brings us lunch on her lesson day! It's so kind! One of the dishes she recently brought included this beautiful rolled omelette made using stock (dashi tamagoyaki). It looked like a mille feuille or baumkuchen in terms of the incredibly thin layers.

I really want to get the hang of making this using stock, because it looks more beautiful the thinner the layers, but this is my attempt at regular Japanese rolled omelette. I don't think I mixed the egg thoroughly enough, because the white and yolk seem too separate, but it's still delicious!

Ingredients

• 3 eggs
• 1 teaspoon soy sauce
• 1 tablespoon mirin
• vegetable oil

Some people also use 1 tablespoon of sugar, but the mirin is sweet cooking sake anyway. I don't measure out the ingredients exactly. If you want, you can add other ingredients such as bonito flakes or roll in thinly sliced ham or fish.

Method

• Using some kitchen paper, grease a small frying pan. I use a small rectangle pan measuring 14cm x 19cm x 3cm. This makes the tamagoyaki more regularly shaped than if you use a round pan.
• Thoroughly mix the eggs, soy sauce and mirin, without incorporating too much air.
• Heat the pan over a medium heat. It is ready when you add a drop of the egg mixture and it easily lifts from the pan.
• Pour over a thin layer of egg mixture. As soon as it is half set, start to roll it from one side of the pan to the other. Keep the roll at one end of the pan. Wipe clean with the oiled kitchen paper, and pour in another thin layer of egg mixture, lifting the roll briefly so that the egg mixture covers the whole pan.
• Again, when half set, roll the omelette starting from the first one so that this first one is inside the second. Repeat for as much egg mixture as you've got.
• To serve, cut into thick slices. Delicious hot or cold.

There is a nice descriptionwith step-by-step photos of how to make this really well at this website http://www.justhungry.com/tamagoyaki

Goya Champuru

My all time favourite food! This picture was one I took a couple of Christmases ago... Goya champuru is really easy to cook, and goya is a very cheap vegetable in summer. It's just beginning to come down in price to under 200 yen for a large goya now, so I'm starting to eat it more again. In the summer, it's only about 70yen.

Goya is also known as bitter gourd. It's very high in vitamin C. Usually vitamin C is destroyed when you heat it, but with this vegetable it isn't.

Unfortunately, goya/bitter gourd/nigauri is going to be hard to come by in the UK as it needs hot weather to grow, you might be able to find it in a Japanese supermarket...

This is my recipe, I don't use oil or fatty ham in my version... I also use a lot of goya, and it's very filling! It takes about 5 minutes to cook!


Ingredients (serves 1)
1 goya
200g pack firm or extra firm tofu, drained
1-2 teaspoons of soy sauce
60g of parma type ham, or smoked salmon
1 egg

Method

1. Halve the goya lengthways and scoop out the seeds with a teaspoon. Slice into 1/2cm semi-circles. Put in a saucepan
   
2. Wrap the tofu in about 3 sheets of kitchen paper and microwave on high for about 2 minutes to drain. Cut into 12 cubes and add to the saucepan.
3. Pour the soy sace over the tofu and turn the heat to high. Add the ham or smoked salmon and stir fry until the liquid has just about evaporated.
4. Crack in the egg and stir everything thoroughly until the egg has set.
5. Best served immediately, although I often cool it and then take it to work for lunch.

Note: Apparently if you put the cut goya in a colander and sprinkle with salt and leave it for 15 minutes before washing, this removes some of the bitterness. I skip this step! In Okinawa and Hawaii, they often use Spam and oil to cook it, which also counters the bitterness. I love the taste of goya and often eat it raw during the summer.

Miso Daikon

This daikon radish is also known as mooli in Hindi and other Indian languages. It can be found in UK supermarkets under that name. Despite it being a widely used and grown vegetable in Japan, it in fact originated in continental Asia.

A couple of years ago, one of my students gave me a whole daikon from her allotment. It was huge (see picture, compared to my kettle). I was eating it for days, and at that time didn't have so many ideas for what to do with it. I think most of it I ate raw with a salad dressing I made from dijon mustard, honey, lemon and pine nuts. You can eat the leaves too.

Anyway, here is a recipe for Miso Daikon:

Ingredients
Some thick (2cm) slices of daikon cut from half a daikon
1-2 teaspoon soft brown or black sugar
1 tablespoon soy sauce
1 tablespoon lemon juice
1 heaped teaspoon red miso
Black sesame seeds
Lemon zest to garnish

Method

• Slice the daikon into 2cm thick slices.
• Mark a cross on one side of each slice to help cooking and absorption of flavours.
• Put in a saucepan and cover with boiling water and the soya sauce. Boil for 20 - 30 minutes until tender.
• Put the sugar, miso, lemon juice and sesame seeds in a bowl. Add a couple of tablespoons of the cooking liquid and mix. Feel free to adjust the sauce ingredients to taste. I used golden sesame seeds as I didn't have black.
  
• Arrange the daikon on a plate, and spoon over the sauce.
• Garnish with lemon zest.
  

Delicious hot, and best eaten on the same day. If you can get yuzu, use that instead of lemon. To make it easier to eat, the sauce can be a thick spread.

Tofu Vegetable Scramble

OK, this is a lot more delicious than it looks! I had this for lunch today before a training afternoon - good for keeping your energy levels up!






Nutrition Information
Calories: 440
Protein: 40g
Carbohydrate: 27g
Fat: 23g
Dietary Fibre: 8g


Ingredients (serves 1)
1 medium carrot (about 60g)
1 leek (about 90g)
1 x 200g pack of firm or extra firm tofu
1 egg
olive oil for sauteing
1 - 2 tbsp of dashi stock or other stock
about 1 teaspoon each of soy sauce and mirin (the mirin could be omitted)
lemon zest or spring onions to garnish
any other vegetables you like!

Method

1. Drain the tofu of as much water as you can. This can be done quickly by wrapping the tofu block in 3 sheets of kitchen paper and microwaving on high for a couple of minutes.
2. Saute the vegetables and crumbled tofu for about 5 minutes over a medium heat.
   
3. Stir in the stock, soy sauce and mirin and continue cooking until most of the liquid has evaporated. Then add the beaten egg and spring onions if using and cook whilst stirring until the consistency is like scrambled eggs. Garnish with lemon zest.
   
4. Serve hot or at room temperature.
   

Chicken and Egg Rice Bowl (Oyakodon)

Ingredients (serves 1)

This recipe can be multiplied as required.

100g brown or white rice
50g sliced cooked chicken breast
1 spring onion, chopped
1 egg, beaten
chopped seaweed for garnish
100ml stock (in Japan dashi stock)
1 tbsp soy sauce
1 desertspoon mirin

Cook the rice according to instructions. Meanwhile make the stock and heat. Add soy sauce, mirin, chicken and spring onion. Simmer for about 3 minutes until thickened, but there is still at least 2 or 3 tablespoons of sauce. Add the beaten egg and cover the saucepan for about 50 seconds until the egg is set.

Put the hot cooked rice in a deep bowl, and slip the chicken and egg mixture over. There should be just a little sauce to seep into the rice. Sprinkle with nori seaweed.

Optional: You can also saute half a chopped onion and add it to the rice before slipping the chicken and egg mixture on top.

Creamed Kabocha with Strawberries

Kabocha is otherwise known as Japanese pumpkin, but it's actually a kind of squash. From a quick search of the web, it seems that it is now finding its way into some British supermarkets for example Waitrose. If you can find it, I highly recommend it. It has an exceptionally sweet flavour, which means it is excellent as a dessert as well as in savoury dishes.

This recipe is a dessert.





Serves 2

Ingredients
1/3 of a kabocha pumpkin, washed thoroughly.
1 tablespoon of sour cream
1 tablespoon of maple syrup or runny honey
Strawberries and flaked almonds to serve.

Method
Deseed the kabocha and microwave for 8-10 minutes until soft. The skin is edible, so you don't have to remove it. Mash with the sour cream and maple syrup/honey in a saucepan using a fork.
Spoon into a dish and garnish with strawberries and flaked almonds.

Okonomiyaki

Credit: http://japanesefood.about.com/od/holidaytraditionalfood/r/okonomiyaki.htm with amendments!

Serves 4-6

Okonomiyaki is said to be Japanese-style pizza. This recipe makes Osaka-style okonomiyaki. There are lots of toppings. Okonomi means according to your taste, yaki means grilled. The only essential ingredients are the flour, stock, eggs, cabbage and spring onion. Any other ingredients can be added, according to your taste. I like to cook proscuitto ham and kimchi (pepperdew peppers from Sainsbury's work well instead of kimchi!)

Ingredients:

• 2 cup all purpose flour
• 1 1/4 cup dashi soup stock, water, or any other stock
  
• 4-6 eggs
• 1 - 1 1/4 lb cabbage
• 6 tbsps chopped spring onion
• 2/3 cup bonito flakes, if liked
  
• 12 - 18 strips of thinly sliced pork or beef
• For toppings:
• Ao-nori (ground or fine strips of green seaweed)
• Okonomiyaki sauce, tonkatsu sauce, or fruity brown sauce
  
• Mayonnaise

Preparation:

Pour the stock or water in a bowl. Mix the flour in the stock. Rest the batter for an hour in the refrigerator. Chop cabbage fairly finely. Take about 1/2 cup of the batter (to make one sheet of okonimiyaki) in another bowl. Mix chopped cabbage (about 1/4 lb) and chopped green onion (about 1 tbsp) in the batter. Make a hole in the middle of the batter and add an egg in the hole. Stir the batter. Add meat and kimchi or your choice of toppings in the batter. (Some people like to add meat and seafood). Heat a large frying pan and oil slightly. Pour the batter mixture over the pan and make a round. Cook 5-7 minutes , flip the okonomiyaki and cook for 5-7 more minutes. Flip the okonomiyaki again, spread okonomiyaki sauce on top and drizzle with mayonnaise in a criss-cross pattern. Sprinkle seaweed over the sauce. Sprinkle katsuobushi (bonito flakes) and beni-shoga (red ginger) if you like. Makes 4-6 sheets.