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How to cook "with visual instructions" "using familiar ingredients from your local grocery stores" healthy, traditional and delicious Japanese dishes!!

Tag Archives: Healthy


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Pan-Fried Garlic Chives and Egg (Nira-Tama) (Vegetarian/ Gluten-free)

Today I introduce you to “Pan-fried garlic chives and egg”, called Nira-Tama in Japanese.

It is a very common homemade dish and takes only 10 minutes to cook.

Garlic chives have a great garlic flavor as it is named. It is also called Chinese chives or Asian chives. In ancient times, garlic chives were used for medicinal purposes in East Asia because it is rich in nutrients.

Here is a tip for storing garlic chives. The chives are easy to wilt in the refrigerator. I highly recommend to froze it. Wash fresh garlic chives, dry them and put in a freezer bag. Use within one month.

Ingredients (servings 2)

The recipe is very easy and quick.

In a small bowl, combine beaten egg, dashi powder, soy sauce, salt and pepper and mix well.
In a pan, heat sesame oil over medium heat and sautee garlic chives for 3 minutes. Pour the egg mixture to the pan and cook without stirring until the edges of the eggs are slightly cooked. Reduce the heat to low, using a spatula, gently gather the cooked part toward the center of the pan and spread the uncooked egg toward the edge of the pan. Fold the edges over onto themselves until cooked all the way through. This gives the dish a fluffy texture.

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Somen [Japanese Wheat Noodle]

Today I introduce you to Japanese wheat noodle, Somen. In Japan, we often eat cold somen with cold Dashi soup in summer as a carbohydrate instead of rice. That is because it helps our bodies cool down and it has better taste and texture on a hot summer day than rice.

In this recipe, I use a store-bought Japanese noodle soup. There are many kinds of products but this Kikkoman Japanese Noodle Soup Base is decent. It is concentrated soup base so combine with water to dilute it right before serving according to their package instruction.

The recipe is very easy.

  1. Boil water in a stock pot, stir in dried somen. Cook according to the package instruction, for about 2 to 3 minutes.
  2. Drain and cool the noodles by running cold water. Add some ice cubes and scrambling with your fingers to cool each strings. Drain the cold noodles.
  3. In a small bowl, combine water and noodle soup base according to the package instruction. Sprinkle some chopped green onion to taste.
  4. Dip some noodles into the soup when you eat.

{Ingredients (servings 2)}


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Your New Chicken Recipe! “Simple Chicken Tenderloin Roll” (Gluten-Free)

Today I introduce you to Chicken Tenderloin Roll.

Chicken tenderloin has low fat, low calorie, high protein, great nutrition and is delicious! It is great for diet and also good for helping to build muscle.

In Japan there are many kinds of chicken roll dishes. The fillings are, for example, pickled plum and basil, cheese, asparagus and so on.

This recipe doesn’t take much time to cook because chicken tenderloin can cook quickly. So we can also enjoy the ingredient’s flavor.

Please check the recipe PDF. I introduce chicken tenderloin preparation in great detail.

Enjoy your new healthy chicken recipe!!

{Ingredients (servings 2)}

1 lb. Chicken Tenderloin

1 Carrot

15 pieces Fresh Green Beans

½ tsp. Salt (total)

½ tsp. Black Pepper (total)

3 Tbsp. Cooking Sake

Here is my recipe in PDF (7 MB): Simple Chicken Roll


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Yummy and Healthy!! “Sweet Tofu Salad” (Vegan/Vegetarian/Gluten-Free)

This traditional Japanese side dish comes from Buddhist cuisine. The ingredients are tofu and some simmered tender vegetables, and the dish is seasoned with sugar and soy sauce. I have loved it since I was a child because the taste is good and sweet, and the texture is amazingly smooth.

My book Bento for Beginners: 60 Recipes for Easy Bento Box Lunches is now available!!

Tofu is always great protein for us, has no strong taste or flavor, and has a soft texture so it doesn’t interfere with any dish’s flavors or textures. Therefore, in regard to nutrition and digestion it is good for people who don’t have an appetite or who are really picky eaters. You can cook any kind of dish with tofu.

Enjoy your new taste and texture side salad!!

The recipe is easy.

Drain tofu.
Prepare vegetables.
Combine the tofu and vegetables and season.

{Ingredients (servings 3)}

*Click BLUE TEXT to link to the product on Amazon*

A pack (14 oz.) Firm Tofu

Half bunch Fresh Spinach

1 Carrot

3 pieces Shirakiku Shiitake Dried Mushrooms

1 Tbsp. Roasted White Sesame Seeds (Iri Goma)

2 Tbsp. Sugar

2 Tbsp. plus 2 separate tsp. Kikkoman Gluten Free Soy Sauce

½ tsp. Salt (total)

1 tsp. Cooking Sake

2 cups Water (including leftover from soaking shiitake mushrooms)

Here is my recipe in PDF (7 MB): Sweet Tofu Salad


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Japanese Style Stuffed Cabbage (Gluten-Free)

Stuffed cabbage is not a traditional Japanese dish. It came to Japan from Eastern Europe and the Middle East. It has a very soft texture and amazing flavor.  Japanese like to have it in chicken soup style or tomato sauce style.

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Cabbage is high in vitamin C and U. Vitamin U is officially called S-methylmethionine which is a good ingredient for stomach problems such as digestion, upper stomachache and so on. Japanese have the highest incidence of stomach issues in the world, despite having lower rates of most other health problems, because of our stomach/gut shape. Therefore, we often eat fresh cabbage for salad and for garnish. And also we have many kind of stomach medicine (over the counter) and most of those use vitamin U as an ingredient.

I believe you will enjoy this dish as a fancy and healthy dinner!

{Ingredients (8 stuffed cabbages)}

1 lb. Ground Chicken

16 pieces Cabbage Leaf

1 Onion

1 egg

½ tsp. plus ½ separate tsp. Salt

¼ tsp. plus ¼ separate tsp. Black Pepper

3 cups Chicken Stock

Here is my recipe in PDF: Stuffed Cabbage


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Pickled Lotus Root (gluten-free/vegan)

Today I introduce you to “Pickled Lotus Root” which is basically one of Japanese new year’s dish. But it is delicious, easy-to-cook and very healthy so I make it all the time. The dish can be stored in the refrigerator for about 5 days.

Lotus root is high in vitamin C, potassium, fiber and polyphenol. Their crunchy texture is amazing! Lotus root is versatile enough to be eaten deliciously in every cooking way, such as tempura, sauté, simmering, and roasting.

Ingredients (servings 2-3)

The recipe is very easy. It takes less than 10 minutes.

  1. Slice the lotus root thinly and soak in some water for about 5 minutes.
  2. Meanwhile, in a microwavable bowl, combine mirin, salt, vinegar, sugar and water, and mix well.
  3. Drain off the water from the lotus root and add the lotus root to the vinegar mixture.
  4. Cover the bowl, microwave for 1 minute, and sprinkle some crushed red pepper to taste. Let it cool at room temperature before serving or storing in the refrigerator.


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Datemaki, Japanese Traditional Pan-Fried Egg (Vegetarian)

This is a Japanese traditional New Year’s dish called Datemaki. It mainly contains egg and fish paste and has sweet taste and smooth texture.

Today I use tofu as substitute for fish paste because tofu is easily available, it is delicious, and it becomes a great dish for people who follow vegetarian diet.

For good final presentation, you may as well use Makisu which is a bamboo sushi mat, but you can use a piece of parchment paper if you don’t have Makisu.

Ingredients (servings 2)

• 7 oz (198g) firm tofu

• 4 eggs

• 4 tablespoons sugar

• 1 tablespoon Mirin, Japanese sweet cooking rice wine

• 1/2 tablespoon Yamasa Marudai Zu Soy Sauce

The recipe is easy but takes a little bit time. You can store this dish in the refrigerator for 3 to 4 days so you may want to make ahead and serve it later.

Drain tofu, wrap with paper towels and place on a plate. Put a weight, such as a heavy plate, on the wrapped tofu for at least 1 hour to drain completely. (Change the paper towels halfway through if they are completely soaked).

Combine the drained tofu, eggs, sugar, mirin and soy sauce in a bowl. Mix well using a hand blender until smooth.

Heat a dry non-stick skillet over medium heat for a few minutes, then coat the skillet with cooking spray. Put the hot skillet on a damp cloth to let the bottom of the skillet cool down slightly. Next, put the skillet on the range back and pour in all of the egg mixture. Put a lid on the skillet and cook for 12 minutes over low heat. Then turn the heat off and let it sit on the range for 5 minutes with the lid on. Remove the lid and let it sit another 5 to 10 minutes until it becomes cool enough to handle.

Place the egg on a Makisu or a piece of parchment paper. Roll it into a tight jelly roll. Put a rubber band around the roll and let it sit at room temperature for about 1 hour to cool down. Then refrigerate for at least 1 hour to allow it set up before cutting and serving.


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Carrot and Daikon Radish Sweet Pickles (Gluten-free/Vegetarian)

Today I will introduce you to “Japanese traditional New Year’s food”. 

New year is very important event in Japan. Anciently Japan had a tradition that people wouldn’t shop or cook for the first three days of New Year. Therefore, people cook lots of colorful dishes that last long on 31st December and put them in beautiful boxes together for the three days, which is called Osechi. Each dish has auspicious meaning, such as health, longevity, and safety of the year.  Lately some shops and restaurants are open on New Year’s day, but many people make/buy Osechi and celebrate the New Year. 

This dish “carrot and daikon radish sweet pickles” is called “Namasu”. It has red and white color so it is considered as a happy dish.

The recipe is very easy and the dish last for about 5 days in the refrigerator so it is a versatile dish for any occasion.

Cut the daikon radish and carrot into about 3-inch-length thin strips. Combine the vegetables and salt in a zip-top bag or in a bowl and knead gently. Let it sit for 10 minutes until the vegetables become tender.

Meanwhile, combine the vinegar, sugar and dash powder in a microwavable bowl. Microwave for 40 seconds, mix well and set aside. Wring the vegetables dry by hand and add in the vinegar mixture.

• 6-inch-length daikon radish, peeled and cut in half

• 1 small carrot, peeled

• 1/2 teaspoon salt

• 3 tablespoons rice vinegar

• 2 tablespoons sugar

• 1/2 teaspoon Kombu Dashi Powder with No MSG (Vegetarian Soup Stock)


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Stuffed Pumpkin

It is October!! Time to enjoy pumpkins!!

In Japan we usually use “Winter Squash” which we call “Kabocha” for cooking. Kabocha squash is high in vitamin C, vitamin E, beta-carotene, and potassium. The taste is a lot sweeter in other kind of pumpkins, and the texture is so soft and smooth that is similar to sweet potato.

In this recipe, I use onion, carrot, mushrooms, ground chicken meat and shredded cheese. You can add more vegetables, use other kind of meat and also use any kind of cheese you like.

The recipe is

Cook filling in a pan and season. Cut the top of the kabocha off and take all seeds out. Spoon the filling into the kabocha and bake in the preheated oven.

Detailed and visual instructions can be found in the recipe PDF: Stuffed Pumpkin

{Ingredients (servings 2)}

½ lb. Ground Chicken

1 Kabocha or Winter Squash

1 small Onion

1 Carrot

4~5 Mushrooms (any kind)

1 Tbsp. Vegetable Oil

2 Tbsp. Flour

½ Tbsp. Margarine or Butter

3 Tbsp. Cooking Sake or White Wine

¾ cup Shredded Cheese (total) (any kind)

½ tsp. Salt

½ tsp. Black Pepper


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Gunkanmaki Sushi

Today I will give you a quick advice about making sushi.

If you are struggling with making sushi rolls, please check

Sushi Cookbook for Beginners: 100 Step-By-Step Recipes to Make Sushi at Home

In this book I made the recipes easy and used ingredients that are simple to find and available in the United States. There are seafood, meat, vegetarian, and vegan sushi dishes. This book will teach you tons of easy-to-follow recipes that will help you turn your kitchen into a sushi workshop.

I recommend trying to make Gunkanmaki sometimes. It is much easier for beginners to make gunkanmaki than sushi rolls. The shape is also great for holding ingredients that would be easily dropped in any other form.