Tofu, Mushrooms and Courgette in a Miso Broth with Noodles

So an April Fool's Day prank kind of backfired, and now we're aiming to eat vegan and vegetarian meals for the next month (as well as go sugar free!)...

Fortunately, I had a pack of firm tofu in the fridge on the day it happened (April 1st, of course...) so we were able to dive straight in with a tasty vegan dinner that everyone enjoyed! However, I am since discovering that planning and cooking meals for four people who all love their meat, fish and sugar is no easy feat - especially when you take out dairy and eggs for some of the meals too!

As it was so simple and tasty (and healthy!), I thought it would be nice to share it. It's based on the kind of thing I often throw together, but I wrote down the ingredients and quantities as I went for future reference (after all, we might be needing this meal again in the next month!). You can of course substitute any vegetables you fancy, just cook them to your tastes - you could even buy a pack of nice stir fry vegetables (you know, like the ones with tender stem broccoli and squash in) for total convenience!

Serves four, 185 calories per portion for the tofu and vegetable broth. Add 228 calories per serving for a nest of wholewheat noodles (making a total of 412 calories a portion) - or if you're on a fast day you could have zero / magic noodles for only a handful of calories, or make courgette noodles (and maybe substitute the sliced courgette for a different vegetable!).

Spicy Chicken Salad - Yo Sushi Style

I do love a bit of sushi and sashimi - and yet if I go to Yo Sushi!, I can't resist a bowl of their spicy chicken salad whilst I'm there!

So, one not-so-fine Saturday afternoon, after a discussion about edible seaweed, I was craving a bit of Japanese food and got it into my head that I really fancied a Yo Sushi! style chicken salad. Not living in the vicinity of a Yo Sushi!, I did a bit of scouting around the internet for a recipe... and a bit more... and for once, it really wasn't very successful, so I had to make up my own!

Apparently, they have a cookbook (which I don't have), and I was able to find the ingredients (minus quantities) online on Eat My Books - however... maybe it's an old book, or they've changed things now, as they just didn't seem quite right compared with the colour and flavour of the chicken I was used to eating at Yo Sushi, and the other ingredients in the salad. I'm accustomed to a spicy, orange-coloured, highly-flavoured chicken on a bed of lettuce, julienned carrot, edamame beans and a few bean sprouts etc., but I couldn't find anything that convinced me it would recreate this. I couldn't even find a Japanese name for the salad - although I'm quite familiar with Japanese food - and to be honest, although delicious, the flavours of the chicken had always seemed a little out of sorts with my experience of Japanese food.

Turns out there's a reason for that! 

Black Sesame Spinach and Spiced Sesame Spinach Egg Rolls

It's a two-for-one! A different way to eat spinach with the delicious, nutty flavour of toasted sesame, and the option of using it as a filling for a spiced egg roll.

You can make the spinach as a side dish to complement Japanese main dishes, such as my teriyaki chicken or salmon, or kushiyaki beef skewers, or you can make it as a filling for delicious spiced egg rolls as below - almost like a seaweed-free, rice-free version of sushi rolls!

As a side dish, you can divide the spinach between two (or eat it all yourself!), or you can stuff one egg roll and have it as a snack just for you, or share if you're presenting more than one dish.

The black sesame spinach is 116 calories per serving (if serving two) and the sesame spinach egg roll is 345 calories in total for the whole roll. [Calories in square brackets]

Seared Sesame Tuna with a Soy, Ginger and Lime Seaweed Salad and Daikon Noodles (includes Thermomix method)

When you eat out... and enjoy it so much you want to eat it all over again at home!

Not an exact replica of what I ate, but my interpretation of the flavours I enjoyed the most with a few extras... I do *love* eating sashimi, and the flavours of Japanese food - and I also love the additional flavour that is added by just searing the outside of fish like tuna and salmon before slicing it.

I love the umami flavours of seaweed and soy, perfectly balanced by the acidity of lime juice, and the fresh, crisp heat of radish and the nuttiness of toasted sesame seeds and oil - my seaweed salad is inspired by Kaiso salad.

And the best thing? Not only is this ridiculously tasty, and a real 'treat', it's really easy to throw together with minimal cooking AND... what's more, it's incredibly good for you too, which is just a coincidental fringe benefit! Recipe serves one, easily doubled (or quadrupled!), from 297 calories a portion.

Crab and Spinach Ohitashi with Mixed Mushrooms (Thermomix Method)

A deliciously light and tasty Japanese dish, perfect as lunch, or an elegant starter, or as part of a selection of Japanese dishes.

Although it is a beautiful looking dish, it's actually incredibly simple to cook and plate up. You just add the ingredients for the broth to the bowl, with the mushrooms and spinach in the varoma and press go! If you would like to cook this without using a Thermomix, see here for my original recipe with a method on the hob. This serves two to four people (timings for both in method, and if you're counting calories, it's a mere 121 calories per person!).

            

Feel free to tweak this dish to suit you. I've converted this version to Thermomix with a dashi broth substitute I came up with for Japanese soups, as I am aware that most people won't be making their own dashi broth, and the majority of 'instant dashi' powders and concentrates you can buy contain MSG as an additive. MSG does actually occur naturally - the white residue you find on seaweed, i.e. Kombu (kelp, one of the two ingredients dashi is made from) is naturally occurring MSG but I don't think most people want to add it to their food, or include it in chemical form, although opinions are mixed. Also, I thought it might make a nice use of a light bone broth, for those who make them.

Salmon with Steamed Vegetables in a Japanese Soy and Lime Dressing (includes Thermomix method)

An easy way to pimp up an ordinary meal into something a little more spectacular...

Why not give a simple mid-week meal a shake up with a zingy oriental dressing and a few simple garnishes to completely transform the flavours?

It couldn't be simpler. An extra five minutes of preparation is all you need to transform plain old salmon and steamed vegetables with rice (or even cauliflower rice or courgette ribbons/zoodles if you want it 'skinny'!) into something packed full of flavour. You can easily switch salmon for chicken fillets, and use your favourite vegetables, or whatever you have to hand. This would also work beautifully with fresh tuna steaks, seared quickly, and sliced, served rare (sashimi grade) to pink on top of the vegetables.

Serves four people, easily halved. 342 calories per portion for the salmon, dressing etc. and vegetables if you're counting (if vegetables as suggested in ingredients), plus 211 calories per portion for 60g uncooked rice / 70 calories for cauliflower rice / 36 calories for courgette ribbons/noodles.

Thermomix Teriyaki Chicken or Salmon Meal with Sesame-Miso Green Beans or Asparagus, Cucumber-Radish Pickles and Rice

Cooked in twenty minutes, with only a few minutes of preparation...

You choose whether you have chicken or salmon, and green beans or asparagus (I like green beans with chicken, and asparagus with salmon), and substitute as suggested to suit your diet. If you have time to marinade your chicken or salmon for half an hour first, that's great - but if not you could just steam it and toss it in the sauce at the end and it will still be tasty.

This serves two people, at 304 calories per serving for the teriyaki chicken (breast), green beans and cucumber-radish pickles, plus 76 calories if serving with 200g cauliflower rice per person (380 calories in total), or add on 175 calories for a 50g (raw weight) serving of rice (479 calories - although I find that I can only eat half of this quantity of rice with everything else on the plate, so it's 391 calories for me!). Oh and 3 calories a serving for the spring onion with the rice, if you're counting... ;)

For the teriyaki salmon, it's 409 calories for the salmon, pickles and vegetables, plus the rice as above.

Teriyaki Chicken Meal with Sesame-Miso Green Beans, Cucumber-Radish Pickles and Rice (or Cauliflower Rice)

If you want a guide to cooking the whole meal in under half an hour, here it is...

Obviously, the time might vary a little depending on a couple of things, but there's really not that much to do, and it can certainly all be cooked in under 20 minutes once you've prepared your ingredients.

This serves two people, at 304 calories per serving for the teriyaki chicken (breast), green beans and cucumber-radish pickles, plus 76 calories if serving with 200g cauliflower rice per person (380 calories in total), or add on 175 calories for a 50g (raw weight) serving of rice (479 calories - although I find that I can only eat half of this quantity of rice with everything else on the plate, so it's 391 calories for me!). Oh and 3 calories a serving for the spring onion with the rice, if you're counting... ;)

Teriyaki Chicken

Simple, quick and tasty - with an authentic Teriyaki marinade made from only three ingredients

There's really very little to this - the beauty of it lies in the simplicity of the ingredients. You can use breast meat for the lighter option, or chicken thighs for flavour and succulence - or if you want to make a vegetarian version you could use quorn chicken-style fillets or firm tofu and press it for half an hour before marinating then cooking (or go here for Teriyaki Salmon cooking instructions).

This is delicious served with my sesame-miso asparagus or green beans (59 calories per serving) and some quick and easy cucumber-radish pickles (14 calories per serving) accompanied by some rice (or cauliflower rice if you're avoiding carbs) and you can knock all of these dishes up in under half an hour if you're canny about it (I'll post a method for cooking the whole meal as a separate blog).

This serves two people, at 231 calories per person for chicken breast (or 292 calories made with thigh meat).

Teriyaki Salmon Meal - with Sesame-Miso Asparagus, Cucumber-Radish Pickles and Rice / Cauliflower Rice

If you want a guide to cooking the whole meal in under half an hour, here it is...

Obviously, the time might vary a little depending on a couple of things, but there's really not that much to do, and it can certainly all be cooked in under 20 minutes once you've prepared your ingredients (not naming any names of people with un-realistic cooking times, or anything like that!).

This serves two people, at 409 calories per serving for the salmon, asparagus and cucumber-radish pickles, plus 76 calories if serving with 200g cauliflower rice per person (485 calories in total), or add on 175 calories for a 50g (raw weight) serving of rice. Oh and 3 calories a serving for the spring onion with the rice, if you're counting... ;)

Teriyaki Salmon

Simple, quick and tasty - with an authentic Teriyaki marinade made from only three ingredients

There's really very little to this - the beauty of it lies in the simplicity of the ingredients. Salmon goes so well with soy and sweet flavours and takes minutes to cook.

This is delicious served with my sesame-miso asparagus (59 calories per serving) and cucumber-radish pickles (14 calories per serving) accompanied by some rice (or cauliflower rice if you're avoiding carbs) and you can knock all of these dishes up in under half an hour if you're canny about it (I'll post a method for cooking the whole meal separately).

This serves two people, at 336 calories per person.

Sesame-Miso Asparagus or Green Beans (...or Broccoli?)

Add a taste of the Orient to your green vegetables, with this delicious dressing, full of nutty, toasty, umami flavours

You can serve this hot, warm, or cool. It's fantastic as a side to Japanese dishes such as Teriyaki, Yakitori or Kushiyaki, or as part of a vegetarian spread or a Bento box and there's really nothing to it other than cooking your vegetables, and giving the dressing ingredients a stir before tossing them all together.

I love to have asparagus served this way with Teriyaki salmon (well, I'm always after different ways to eat salmon and asparagus together - they're two of my favourite things!); or make it with steamed green beans if we're having Teriyaki chicken, both served with my cucumber-radish pickles and some rice (or cauliflower rice) tossed with sliced spring onions, and maybe a splash of toasted sesame oil...

I have a little recipe plan for making Teriyaki chicken/salmon/tofu with rice, the above and cucumber-radish pickles all in under half an hour including preparation time, which I'll post, as it's great to be able to make something tasty, varied and a little bit exotic in a short amount of time if you organise how you do it!

Serves two, 59 calories per serving.

Cucumber and Radish Pickles (Japanese style)

Very simple and quick, and a refreshing accompaniment to Japanese food

These are great served on the side of Teriyaki dishes (which is what we had them with last night), with my Miso-Sesame Grilled Aubergines or Japanese barbecued skewers such as Yakitori chicken or my Kushiyaki beef.

They don't need long for salting either, you can do that while you prepare the other ingredients and there's no cooking involved either, so why not give them a try!

This quantity serves two as a small side, and is easily doubled. 14 calories per serving.

Miso-Sesame Grilled Aubergines (Eggplants)

Aubergines, Japanese style!

Great vegetarian main or side dish – even my children loved it  and scoffed the lot, which surprised me as one of them is not too keen on aubergine! Goes well with some form of pickles, or acidic salad (e.g. my Japanese Pickles, Cucumber-Radish Pickles, Cucumber and Wakame Seaweed Salad (Sunomono)) on the side, as it’s quite rich-tasting.

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Serves 2 as a main dish or four as a side dish; 88 calories per serving (aubergine half) as a side dish, 174 calories per serving for a main course.

Japanese Pickled Vegetables - leave overnight, then delicious as sides to Japanese grilled meats the next day

These are so simple and quick, and a perfect accompaniment to Japanese grilled / barbequed meats

Pickles are served with almost every meal in Japan, and this recipe will keep for several days in the fridge. You can substitute all kinds of veg, such as red radishes, daikon/mooli, courgettes, celery – whatever you’ve got to hand – and don’t be afraid to add some ginger or chilli to the mix if you want a kick!

If you have a food processor with a slicing attachment these will take just a few minutes to make - and they are delicious served with grilled or barbequed Japanese meat, poultry, vegetables or fish, such as Teriyaki chicken or salmon, Yakatori chicken, Miso-Sesame Grilled Aubergines or Kushiyaki beef skewers.

Serves four to eight (depending on serving size - a quarter of this is a fair amount), 126 calories for all of it (including topping), 16-32 calories per portion (although you may only want a spoonful on the side of your dinner).

Kushiyaki Beef Skewers with Tare Sauce

Delicious beef skewers, Japanese style!

If you're familiar with 'Yakitori Chicken', and you're a fan of steak then you're bound to like this!

Yakitori are traditional Japanese street food of chicken ‘kebabs’ often cooked on grills over hot coals to give them a delicious smokey flavour - so perfect for barbecues, or you can also grill or griddle them. When they're made with beef, they're known as Kushiyaki.

Serves 4 at 294 calories per serving. Quantities easily doubled (or halved - or you could freeze some after marinating, ready to go). Or halve the quantities, use small skewers and serve as a starter to a Japanese meal, or as appetisers.

You can be as creative as you like with yakitori, whether you use chicken, vegetables or beef as suggested here, or try it with thinly sliced pork, chunks of monkfish, raw tiger prawns, or whatever else takes your fancy. It’s at its best when cooked over a smoky barbeque, but delicious grilled too. You could cook it on a griddle as well, but beware the sugars in the marinade leaving a sticky black mess! [Calories in square brackets]

Make Your Own Sushi!

You can't go wrong with my non-fail Sushi Rice Recipe, and photo steps for rolling Norimaki and Uramaki Rolls, so why not give it a go?

Not only is it delicious and impressive to serve to dinner guests, you can make it to suit everyone's tastes - or even better, people can have a go at rolling their own - it's great fun to do with a partner, or older children, for something a bit different!

This quantity easily serves 4 as a main, much more if for nibbles/starters/side dishes. Total calorie count for the rice (including dressing) 1,187 - therefore, rice (only_ per serving, between 4 people as a main would be 297 calories each. However, bear in mind that the fillings are in very small quantities, and very low fat, so you won't be going much higher than that when you've made it, if you make it in rolls.

Below, you will find the ingredients to make enough sushi rice for a four person main meal (or starters/sides/snacks for double that). Sushi does not have to be rolled up in seaweed (Toasted Nori Sheets), it can be served simply, with ingredients all scattered on the top, or some mixed in, in a big dish for people to help themselves to - so there's no need to worry if wrapping things up isn't your forte. Plenty of ideas below!

Soy, Ginger and Sake Marinated Tofu Steaks

Give tofu a try, with this flavour-packed recipe... ramp up the spice with a good shake of schichimi togarashi!

If you've never tried tofu, or you have tried it but been left unimpressed by its delicate flavour and texture, this is a great recipe to showcase it's versatility and lend it flavour and texture from a umami-rich marinade, with zing from the ginger, and nuttiness from the toasted sesame oil, together with texture from being browned in a pan and crunchy spring onions.

Serves 3, 142 calories per serving.

Serve it with your choice of rice or noodles, together with something like pak choi, wilted with garlic and light soy sauce in a pan and finished with a drizzle of sesame oil, or with my delicious wakame and shaved vegetable salad with a ginger soy dressing and toasted seeds (pictured). [Calories in square brackets, if you're counting].

Wakame and Shaved Vegetable Salad in a Soy-Ginger Dressing with Toasted Seeds

Now that the sun is starting to coyly tease us with its presence, it's time to think about some exciting new salads for refreshing accompaniments or meals on warmer days!

But... seaweed? Really? Yes!!!  This tastes amazing!

Serves 4 (possibly a couple more as a side dish). For the whole salad for 4 people: 747 calories with avocado, 471 without. Per serving: 187 calories with avocado, 118 without.

Go on, step away from the iceberg lettuce, cucumber and tomatoes, and push the boat out. Believe it or not, the whole family loved this, including my two children (aged 9 and 11). It's healthy, tasty and packed with different textures and flavours - and if you invest in some dried wakame a little goes a very long way (see below!) and it's great in things like miso soup too (my miso soup recipe is here). Makes a great side dish to all kinds of Japanese/oriental-flavoured marinated, grilled, griddled or barbequed meat, poultry, fish or tofu etc. (think teryaki, yakitori etc.), with a side of rice or noodles.

Sunomono - Cucumber and Wakame Salad

Just a quickie!

Seeing as I've posted my Seared Tuna with Daikon Dressing recipe, I thought I'd better post this lovely little Japanese salad dish, which I chose to serve on the side. Lovely with all sorts of things as a side dish, including Teriyaki grilled meats and fish, or you could even go a bit 'fusion' and serve it up with little Thai crab cakes.

Sunomono

Serves 2 as a side dish, 42 calories per serving.