2009年3月アーカイブ

Calories：641kcal　Protein：31.2g　Fat：11.6g　Carbohydrates：99.6g

Calories: 477kcal　Protein: 25.4g　Fat: 8.8g　Carbohydrates: 69.5g
■Ingredients per serving (g)

• rice… 70
• dried hijiki (type of seaweed)…1
• salt… 0.2
• water… 91
• salmon… 80
• sake… 2.5
• soy sauce… 2.5
• flour… 3
• oil… 2
• green peppers…15
• green onion … 30
• bean sprouts… 40
• Japanese parsley … 2
• sake… 3
• salt… 0.2
• Saikyo miso (sweet white miso from Kyoto)… 5
• miso… 4
• mirin (sweet sake)… 4
• sake… 3
• sugar… 2.5
• white sesame paste… 3
• Japanese soup stock … 15
• white sesame…1

■Directions

1. Wash the rice, place the hijiki soaked in water and salt into the rice, and cook.
2. Debone the salmon, season with the sake and soy sauce, coat with the flour and brush oil on top.
3. Bake the salmon in a 180～200℃ oven.
4. Cut the green peppers into thin 5mm slices.
5. Cut the green onion into 3mm diagonal slices.
6. Cut the stem of the Japanese parsley into 3cm lengths and the leaf portion into 2mm width strips.
7. Pour the sake over the green peppers and green onion and steam.
8. Boil the bean sprouts and the Japanese parsley stem. Then, add to 7. and sprinkle in salt.
9. Mix the miso, sweet sake, sake, sugar and white sesame paste and Japanese soup stock together, and cook over low heat until it becomes slightly thick.
10. Put the cooked rice in a bowl.
11. Place the vegetables and salmon on top in that order.
12. Add the sesame miso sauce, white sesame, Japanese parsley leaf in that order on top.

Calories: 30kcal　Protein: 1.9g　Fat: 0.2g　Carbohydrates: 5.5g
■Ingredients per serving (g)

• King crab meat… 5
• komatsuna (cruciferous plant)… 50
• daikon (Japanese radish)… 50
• vinegar… 7.5
• sugar … 2
• salt… 0.4

■Directions

1. Cut the komatsuna (cruciferous plant) into 3cm lengths and boil lightly. Then cool and drain.
2. Take out the crab bones and flake.
3. Peel the daikon (Japanese radish) and grate.
4. Mix the komatsuna (cruciferous plant) and grated daikon (Japanese radish) together.
5. Season with vinegar, sugar and salt.
6. Arrange on dish and place the crabmeat over top.

Calories: 18kcal　Protein: 1.6g　Fat: 0.1g　Carbohydrates: 3.2g ■Ingredients per serving (g)

• carrots… 10
• shimeji mushrooms… 10
• snow peas… 2
• fresh wheat-gluten bread… 4
• dried bonito shavings… 2
• kelp…1
• water… 200
• soy sauce…1
• salt… 0.8

■Directions

1. Make the Japanese soup stock with dried bonito shavings and kelp.
2. Slice the carrots into 3mm wedges and cut each wedge into 4 pieces if large and into half moon shapes if small.
3. Break the shimeji mushrooms into individual pieces and cut the large mushrooms into half.
4. Boil the snow peas and cut in half.
5. Cook the fresh wheat-gluten bread in a small amount of the Japanese soup stock (50cc).
6. Boil the rest of the Japanese soup stock (150cc) and add the carrots and shimeji mushrooms and cook.
7. Add the soy sauce and salt and adjust the taste.
8. Place the fresh wheat-gluten bread and snowpeas in a soup bowl and pour the soup over top.

Calories: 116kcal　Protein: 2.3g　Fat: 2.5g　Carbohydrates: 21.4g ■Ingredients per serving (g)

• milk… 65
• water… 25
• agar… 1
• sugar…12
• canned mandarin oranges… 30
• canned cherries … 5
• canned pineapple… 4

■Directions

1. Drain the liquid from the can.
2. Keep one orange segment for decoration and put the rest through the food processor.
3. Put the agar and water in a pan and boil.
4. In a separate pan, add the milk and sugar and heat until just before it boils to dissolve the sugar.
5. Add the agar mixture to the milk.
6. Let the mixture cool down a bit and add the pureed oranges.
7. Pour in the mold and cool in fridge.
8. When firm, decorate with the remaining orange, cherries and pineapple.

Calories: 828kcal　Protein: 29.7g　Fat: 30.7g　Carbohydrates: 106.3g

Calories: 268kcal　Protein: 4.4g　Fat: 1.2g　Carbohydrates: 58.3g
■Ingredients per serving (g)

• rice … 40
• brown rice … 20
• sweet potato … 40
• black sesame … 0.4
• salt…0.3
• water … 78

■Directions

1. Wash and let the rice and brown rice soak for over 60 minutes.
2. Dice the sweet potato into 1cm cubes without peeling the skin and let stand in water.
3. Roast the black sesame in a frying pan.
4. Place the rice, brown rice, sweet potato and salt in a rice cooker and cook.
5. Serve the cooked rice in a bowl and sprinkle the black sesame over top.

Calories: 331kcal　Protein: 15.9g　Fat: 15.3g　Carbohydrates: 30.0g
■Ingredients per serving (g)

• chicken thigh (without skin) …75
• garlic … 1.5
• ginger … 3
• sake … 4
• mirin (sweet sake) … 4
• starch (for chicken) … 12
• oil (absorbed) … 8.4
• eggplant (small Japanese size)… 40
• lotus root (boiled)… 20
• carrots … 15
• green peppers… 12
• red paprika … 8
• oil (for saute)… 3.8
• Japanese soup stock… 40
• sugar … 7.2
• black vinegar … 11.3
• soy sauce … 7.2
• starch (for sauce) … 2
• water (for starch)… 3

■Directions

1. Peel the garlic and ginger and mince.
2. Mix the garlic, ginger, sake, sweet sake with the chicken and blend the seasoning into the meat by hand.
3. Coat with the starch and fry in 175℃ oil until golden brown.
4. Cut the eggplant vertically in half and cut the halves into half-moon shapes of 1.5~2 cm widths.
5. Cut the lotus root in half and cut into 1cm widths.
6. Chop the carrots into 2cm pieces and parboil.
7. Cut the green peppers and red paprika into approximately 2cm cubes.
8. Heat the oil in a pan, add the eggplant, lotus root, carrots, red paprika and green peppers and stir fry.
9. Add the Japanese soup stock, sugar, black vinegar and soy sauce.
10. Stir in the water dissolved starch and thicken.
11. Place the chicken on a dish and pour sauce over top.

Calories: 47kcal Protein: 0.7g Fat: 3.7g Carbohydrates: 2.9g ■Ingredients per serving (g)

• daikon (Japanese radish)… 45
• carrots … 8
• mayonnaise … 5
• soup for noodle … 3
• dried bonito shavings … 0.3

■Directions

1. Peel the daikon (Japanese radish) and carrots and cut in sticks of easy to eat sizes.
2. Soak the daikon (Japanese radish) in the water to bring out the crunchiness and drain well.
3. Add the mayonnaise to the soup for noodles to make dressing.
4. Mix the daikon (Japanese radish) and carrot together and place in a dish.
5. Pour the dressing over top and decorate the top with dried bonito shavings.

Calories: 49cal Protein: 4.2g Fat: 2.2g Carbohydrates: 3.6g
■Ingredients per serving (g)

• nameko mushrooms (Pholiota nameko) … 10
• hard tofu … 40
• green onion … 5
• miso … 8
• Japanese soup stock … 120

■Directions

1. Wash the nameko and drain.
2. Drain the excess water from the tofu and cut into 1.5cm cubes.
3. Cut the green onion into 2mm pieces.
4. Put the Japanese soup stock in a pan and add the nameko and tofu when the soup boils.
5. Dissolve in miso.
6. Add the green onion just before the soup boils again and serve in bowl.

Calories：133kcal　Protein：4.5g　Fat：8.3g　Carbohydrates：11.5g ■Ingredients per serving (g)

• milk … 75
• sugar … 6
• black sesame paste … 10
• carrageenan … 2
• water … 35
• mint leaves (1 piece) … 0.1

■Directions

1. Mix the sugar and carrageena well.
2. Boil the water and add the above 1. gradually and stir well and dissolve thoroughly.
3. Warm the milk until body temperature and add sesame paste and dissolve.
4. Combine 2. and 3. together and stir well.
5. Pour in the mold and chill in fridge.
6. Decorate with mint leaf when firm.

Calories: 815kcal　Protein: 30.8g　Fat: 21.4g　Carbohydrates: 122.8g

Calories: 279kcal Protein: 5.0g Fat: 1.7g Carbohydrates: 58.2g ■Ingredients per serving (g)

• rice … 75
• water … 98
• green perilla … 0.5
• white sesame …2
• salt … 0.25

■Directions

1. Let rice soak in water for over 60 minutes after washing and cook.
2. Cut the green perilla vertically in half and cut into 1mm width strips.
3. Roast sesame in frying pan.
4. Put the green perilla, sesame and salt in the cooked rice.

Calories: 236kcal　Protein: 15.6g　Fat:11.4g　Carbohydrates: 17.5g ■Ingredients per serving (g)

• mackerel … 65
• starch…8
• oil (absorbed) … 3.3
• bamboo shoots (boiled in water) … 26
• shiitake mushrooms … 24
• carrots … 19
• green peppers… 15
• kelp … 0.2
• dried bonito shavings …0.4
• water (for Japanese soup stock) … 40
• sugar … 2.5
• vinegar … 8
• soy sauce…3
• ketchup … 5
• starch … 2
• water (for starch) … 4

■Directions

1. Make soup stock with the dried bonito shavings and kelp.
2. Coat the mackerel with starch and fry in 185℃ oil.
3. Chop the bamboo shoots and carrots in 2cm pieces.
4. Cut off the end of the stems of the shiitake mushrooms and cut in 2cm cubes.
5. Cut the green peppers into 2cm cubes.
6. Place the bamboo shoots, shiitake mushrooms, carrots and Japanese soup stock in a pan. Boil, then lower heat and cook until carrots are tender.
7. Add the sugar, vinegar, soy sauce and ketchup. Adjust taste.
8. Add the green peppers and cook until the pepper looks cooked.
9. Gradually add water dissolved starch to thicken sauce.
10. Pour the sauce over the fried mackerel arranged on a dish.

Calories: 130kcal　Protein: 5.6g　Fat: 5.2g　Carbohydrates: 14.8g
■Ingredients per serving (g)

• okara (squeezed soy remains from tofu making process) … 52
• carrots… 10
• fried tofu slices … 7
• dried cloud ear mushrooms… 1
• greenpeas (frozen) … 4
• water … 70
• dried bonito shavings… 0.7
• kelp … 0.4
• sake … 5
• sugar … 4
• salt … 0.1
• soy sauce… 7
• oil … 1

■Directions

1. Make soup stock with the dried bonito shavings and kelp.
2. Peel the carrots, cut into 2.5cm length and 2mm width sticks.
3. Pour hot boiling water over fried tofu to drain off excess oil and cut into 2.5cm length and 3mm width sticks.
4. Soak the dried cloud ear mushrooms in water, cut off the grainly root and chop into 2.5cm lengths and 3mm widths.
5. Place the Japanese soup stock, carrots, fried tofu, cloud ear mushrooms in pan and heat.
6. When they boil, add the sake, sugar, salt and and soy sauce and boil again.
7. Lower heat and cook until carrots are tender.
8. In another pot, heat oil and fry the okara over low heat keeping careful not to burn it.
9. When the water evaporates from the okara, add the liquid and the cooked vegetables from above and mix well.
10. Boil the green peas quickly in boiling water and add to the above. Then, after cooking for 5~6 minutes more over low heat, serve.

Calories: 86kcal　Protein: 2.1g　Fat:0.6g　Carbohydrates: 18.4g ■Ingredients per serving (g)

• sweet potato … 50
• green onion … 7
• miso … 8
• water … 140
• dried bonito shavings…1.4g
• kelp …0.7

■Directions

1. Make soup stock with the dried bonito shavings and kelp.
2. Cut the sweet potato into 1cm wedges and cut each wedge into half. For large pieces cut further into halves.
3. Cut the green onion into 2mm pieces.
4. Add the sweet potato to the Japanese soup stock and heat.
5. When you can pierce the sweet potato with a toothpick, lower heat and dissolve miso into it.
6. When the taste is adjusted, turn heat off, add the green onion and serve in bowl.

Calories: 84kcal　Protein:2.5g　Fat: 2.5g　Carbohydrates: 13.9g
■Ingredients per serving (g)

• banana … 25
• lemon juice … 2
• water (for lemon water) … 8
• water (for agar) … 24
• powdered agar … 0.7
• sugar … 5
• green tea powder … 0.3
• hot water … 3
• milk … 63

■Directions

1. Peel the banana and cut in 1cm widths. Leave 8g for decoration and cut in 1cm cubes and soak in lemon water. Cut the remaining into 2cm cubes.
2. Add the water and powdered agar in a pot and stir over heat for 2-3 minutes.
3. Add the sugar and turn heat off when completely dissolved.
4. Add the green tea powder that has been dissolved in hot water in small portions, and then add warmed milk.
5. Put the banana in the mold and pour the agar mixture, and jell in fridge.
6. Decorate the top with the banana once it is firm.

Calories: 746kcal　Protein: 30.7g　Fat: 18.0g　Carbohydrates: 114.9g

Calories: 291kcal　Protein: 6.7g　Fat: 1.5g　Carbohydrates: 61.5g
■Ingredients per serving (g)

• rice … 40
• brown rice … 40
• dried hijiki (type of seaweed) … 2
• cherry shrimp (dried small shrimp) … 2
• salt…0.8
• water … 104

■Directions

1. Soak the hijiki in lots of water and wash until the water runs clear.
2. Wash and let the rice and brown rice soak for over 60 minutes.
3. Add the hijiki and shrimp, and cook.
4. When cooked, mix, and serve in rice bowl.

Calories: 258kcal　Protein: 15.7g　Fat:12.5g　Carbohydrates: 18.5g
■Ingredients per serving (g)

• pressed tofu … 75
• ground chicken … 45
• eggs … 10
• white sesame …2
• ginger (A) …1
• sugar (A) … 1.5
• sake (A) … 4.5
• salt (A) … 0.15
• soy sauce (A) … 0.9
• starch … 5
• sesame oil … 1.6
• ginger (B) … 1
• sugar (B) … 2
• sake (B) … 6
• salt (B) … 0.1
• soy sauce (B) … 1.5
• mayonnaise … 3
• mustard … 1
• lemon juice … 1
• toasted seaweed … 0.4
• green perilla … 1
• lettuce … 15
• persimmons … 45

■Directions

1. Combine the mayonnaise, mustard and lemon juice together to make the mustard sauce.
2. Cut the toasted seaweed in adequate pieces.
3. Shred the lettuce into bite size pieces.
4. Cut the stem off the persimmons and cut into an 1/8th size.
5. Grate the ginger.
6. In a bowl, combine the tofu, ground chicken, eggs sesame and seasoning (A) together.
7. Add the starch and continue to mix.
8. Shape the mixture on a baking sheet, place the seaweed over each and baste with sesame oil.
9. Bake the 8. in a 200℃ oven for 10 minutes.
10. Combine seasoning (B) and baste this seasoning over the baked meatball.
11. Bake the above 10. in a 200℃ oven for 7 minutes.
12. Lay the lettuce on a plate, arrange the meatballs on top and add the mustard sauce and green perilla.
13. Place the persimmons beside the meatballs.

Calories: 65kcal　Protein: 3.7g　Fat: 1.8g　Carbohydrates: 10.2g
■Ingredients per serving (g)

• Japanese yam … 30
• kelp buds … 35
• cucumber … 30
• dried wakame seaweed … 2
• dried baby sardines… 5
• whole corn (canned) … 5.3
• cherry tomatoes … 10
• miso … 6
• vinegar … 5
• sesame oil … 1
• red chili peppers … 0.05
• salt (to roll cucumber) … adequate amount

■Directions

1. Peel the Japanese yam and grate.
2. Roll the cucumber in the salt, wash and cut in sticks of 4cm lengths and 2mm thickness.
3. Soak the dried wakame seaweed in water.
4. Drain the corn.
5. Mix the miso, vinegar, sesame oil and chili pepper together and combine with the kelp buds, cucumber, wakame and dried baby sardines.
6. Put 5. in a dish, then the Japanese yam, corn and mini tomatoes in that order.

Calories: 62kcal　Protein: 3.8g　Fat: 2.2g　Carbohydrates: 7.7g
■Ingredients per serving (g)

• eggs … 20
• carrots … 18
• burdock … 15
• shimeji mushrooms … 10
• dried shiitake mushrooms … 2
• liquid in which soaked dried shiitake mushrooms were soaked in… 150
• soy sauce … 1.8
• mirin (sweet sake)…1
• salt … 0.65

■Directions

1. Soak the dried shitake mushrooms in water and cut into 2cm x 2mm slices.
2. Shave the burdock into 2cm flakes and let soak in water for 10 minutes to allow the scum to come out.
3. Slice the carrots into 2mm wedges and cut each wedge into 4 pieces.
4. Cut the woodchip part of the shimeji mushrooms off and break into 1-2 pieces.
5. Beat eggs.
6. Place the water that the shiitake mushrooms was soaked in a pan.
7. Add the burdock and carrots and heat until tender. Add the shiitake mushrooms, shimeji mushrooms, soy sauce, sweetsake and salt, and season to taste.
8. Swirl in beaten egg and cook until egg is cooked.

Calories: 70kcal　Protein: 0.8g　Fat: 0.1g　Carbohydrates: 17.0g

■Ingredients per serving (g)

• pumpkin … 42
• powdered agar… 0.5
• sugar … 8
• water … 30

■Directions

1. Cut the pumpkin into quarters and steam for 30 minutes.
2. Cool the steamed pumpkin and put in a food processor. If you add water within the quantity mentioned in the recipe, it will be easier to process.
3. Put the agar in the water, place over heat to dissolve and boil for 3 minutes.
4. Add sugar and 2., cook for 3-4 minutes and mix thoroughly.
5. Pour into mold and jell in fridge.
6. Cut in preferred shape when firm and serve.

Calories: 774kcal　Protein: 28.6g　Fat: 20.9g　Carbohydrates: 110.8g

Calories：520kcal　Protein：14.9g　Fat：15.1g　Carbohydrates：74.7g
■Ingredients per serving (g)

• rice … 60
• sweet rice … 20
• water … 90
• kelp … 1
• salt … 0.1
• ginger A … 3
• Pacific saury (filet)… 50
• sake (for pre-seasoning saury filet) … 1
• soy sauce (for pre-seasoning saury filet) … 1
• ginger B (for pre-seasoning saury filet) … 3
• starch … 7
• soy sauce (sauce) … 6
• sugar (sauce) … 3
• sweet sake (sauce) … 5
• sake (sauce)… 5
• white radish sprouts… 1
• oil … 2

■Directions

1. Wash the rice and sweet rice and drain in mesh bowl. Let soak in water with kelp for more then 60 minutes.
2. Take out the kelp and cut into vertical strips using kitchen shears and add salt, ginger A (cut in strips) and mix together with rice and cook.
3. Cut the Pacific saury in 2cm widths and sprinkle with pre-seasoning sake, soy sauce, ginger B (grated) and let stand for 30 min in the fridge.
4. Cut the white radish sprouts in 1cm lengths.
5. Drain off the seasoning from the Pacific saury and coat with starch.
6. Fry the pacific saury in a frying pan with oil until browned.
7. When the pacific saury is cooked add the sauce seasonings to the frying pan and let the sauce seep into the fish.
8. Place the rice in the bowl and lay out the Pacific saury on top and sprinkle with the white radish sprouts.

Calories: 111kcal　Protein: 5.4g　Fat: 25g　Carbohydrates: 15.1g ■Ingredients per serving (g)

• soft tofu … 80
• carrot s… 20
• burdock … 20
• onion … 20
• Japanese parsley … 10
• soy sauce … 4.3
• sake … 7
• sweet sake…3
• starch … 5
• water (for starch)…5
• pepper … 0.02
• Japanese soup stock … 100

■Directions

1. Drain excess water off the tofu and cut in 5cm cubes.
2. Cut the burdock into sticks and the onion into 2mm thin slices. Cut the carrots into 3mm wedges and cut out the wedge into flower shapes using a cutter. Cut the Japanese parsley into 4cm lengths.
3. Boil the Japanese soup stock, soy sauce, sake and sweet sake in a pan.
4. Add the burdock, onion and carrots to 3. and cook until tender.
5. Add the water dissolved starch to thicken sauce and add the Japanese parsley.
6. Place the tofu warmed in Japanese soup stock on a dish and pour the sauce over top.

Calories: 37kcal Protein: 2.1g Fat:0.3g Carbohydrates: 7.1g ■Ingredients per serving (g)

• broccoli … 40
• whole corn (canned)… 10
• dried bonito shavings … 0.2
• sugar … 3
• vinegar … 12
• salt…0.5

■Directions

1. Cut the broccoli into small portions and boil until soft.
2. Put the seasonings together to make sweet vinegar.
3. Mix the broccoli together with the sweet vinegar.
4. Place the broccoli on a dish and scatter the corn on top.
5. Garnish with a big helping of dried bonito shavings.

Calories: 22kcal Protein: 1.0g Fat: 0.2g Carbohydrates: 3.2g
■Ingredients per serving (g)

• shimeji mushrooms … 13
• shiitake mushrooms … 5
• enokidake mushrooms … 7
• carros… 10
• green onion … 3
• consomme … 2.4
• sake…6
• pepper … 0.04
• salt … 0.02
• water … 150

■Directions

1. Cut the bottom off the shimeji mushrooms and break into small clumps.
2. Cut off the bottom of the shiitake mushrooms. Break the shiitake mushrooms into caps and stems and thinly slice both.
3. Cut off the bottom of the enokidake mushrooms and cut the rest into 3 lengths.
4. Cut the green onion into small slices.
5. Put the consomme in a pan of water and heat to dissolve and add sake.
6. Add the finely diced carrots and cook.
7. Add the mushrooms and cook some more.
8. Add the green onion and let boil once.
9. Season to taste with salt and pepper and serve in bowl.

Calories: 84kcal　Protein: 5.2g　Fat:2.8g　Carbohydrates: 10.0g
■Ingredients per serving (g)

• Hojicha (roasted green tea)… 1
• water (for tea) … 25
• adjusted soy milk … 50
• milk … 25
• powdered gelatin … 3
• water (for powdered gelatin) … 10
• brown sugar … 7
• water (for brown sugar syrup) … 5
• mint leaves (1 piece) … 0.1
• wolfberry (1 piece) … 0.1

■Directions

1. Put the gelatin in the water and set aside.
2. Dissolve the gelatin over a bowl with hot water.
3. Make tea in pot and cool to 35℃ and add the gelatin liquid.
4. Pour the jelly made in 3. into a mold and jell in fridge.
5. When the jelly is firm, break the jelly into small pieces.
6. Mix the brown sugar with the water and heat to dissolve to make brown sugar syrup.
7. Add the jelly to the mixture of soy milk, milk and brown sugar syrup and garnish the top with the wolfberry and mint leaf.

Calories：755kcal Protein：30.5g Fat：15.6g Carbohydrate：120.8g

Calories: 257kcal　Protein: 18.3g　Fat: 12.6g　Carbohydrates: 17.3g ■Ingredients per serving (g)

(Hamburgers)
• ground pork ･･･ 70
• pressed tofu (or hard tofu) ･･･ 46
• onion ･･･ 20
• Japanese yam ･･･ 10
• hijiki ･･･ 2
• salt…0.5
• pepper ･･･ 0.06

(Sweet and sour sauce)
• dried shiitake mushrooms･･･ 4
• water dried shiitake mushrooms was soaked in･･･ 60
• red chili peppers･･･ 0.1
• sugar･･･ 4
• vinegar･･･ 8
• soy sauce･･･ 4
• sake･･･ 7
• starch ･･･ 2
• water･･･ 2

(Accompaniments)
• cabbage･･･ 18
• potherb mustard･･･ 18
• white radish sprouts ･･･ 4
• cherry tomatoes (1 piece)･･･ 10

■Directions

1. Mince the onion and grate the Japanese yam.
2. Soak the hijiki in warm water and flake the pressed tofu by hand. (when using hard tofu, make sure to drain excess water out by wrapping the tofu in cheesecloth and putting a weight over top.) ）
3. Put the ingredients into a bowl and mix until the ingredients stick together.
4. Shape the mixture into an oval shape, letting excess air out. Flatten the center of the oval and arrange on baking sheet.
5. Bake in a 220℃ preheated oven for 10 minutes, lower heat to 180℃ and bake for 10 minutes more.
6. Soak the shiitake mushrooms in warm water, squeeze excess water and cut in thin 3mm slices. Use the water the shiitake mushrooms was soaked in as soup stock.
7. Cut the top off the red chili peppers, cut the red chili pepper vertically in half and remove the pods.
8. Let the shiitake mushrooms and soup stock boil in pan.
9. Add the sugar, vinegar and soy sauce and add red chili peppers and let boil again.
10. Add the sake and cook to let alcohol evaporate.
11. Take out the red chili peppers and add the water dissolved starch slowly to thicken sauce.
12. Cut cabbage in strips, cut the potherb mustard in lengths and mix the two. Cut off the seed and sponge section of the white radish sprouts
13. Place the cabbage and potherb mustard mixture on a plate, place the white radish sprouts on top and place a cherry tomato beside it. Place the hamburger on the dish and pour the sauce over top.

Calories: 87kcal　Protein: 2.2g　Fat: 0.1g　Carbohydrates: 19.6g ■Ingredients per serving (g)

• taro (frozen) … 30
• lotus root (boiled in water) … 30
• carrots … 25
• snow peas … 10
• vinegar … 15g of vinegar per 1kg of water
• water (for lotus root) … adequate amount
• water (for Japanese soup stock) … 80
• kelp … 0.4
• dried bonito shavings … 0.8
• sugar … 4
• soy sauce … 5.5
• mirin (sweet sake) … 5

■Directions

1. Make soup stock with the dried bonito shavings and kelp.
2. Half defrost taro in fridge.
3. Chop the carrots into bite size pieces and parboil.
4. Cut the lotus root into 1.3cm wedges and cut each wedge into 4 pieces and soak in vinegar water.
5. Peel off the strings on the snow peas, boil in hot water and cool in water.
6. Add the taro, lotus root and carrots in Japanese soup stock and heat until it boils.
7. Add the sugar, soy sauce and sweet sake in that order, reduce heat and let simmer. (until you can pierce the lotus root with a toothpick)
8. Place in a dish and decorate with the snow peas.

Calories: 66kcal　Protein: 2.6g　Fat: 0.8g　Carbohydrates: 13.2g ■Ingredients per serving (g)

• sweet potato … 30
• shimeji mushrooms … 20
• green onion … 2
• water … 150
• kelp… 0.8
• dried bonito shavings…1.5g
• miso … 10

■Directions

1. Make soup stock with the dried bonito shavings and kelp.
2. Cut the sweet potatoes into 1cm wedges and cut each wedge into half.
3. Cut the bottom off the shimeji mushrooms and break into small clumps.
4. Cut the green onion into small slices.
5. Add the sweet potato and shimeji mushrooms to the Japanese soup stock and heat.
6. Add and dissolve the miso and green onion. Then place in a bowl.

Calories: 60kcal　Protein: 2.5g　Fat: 1.4g　Carbohydrates: 9.0g ■Ingredients per serving (g)

• non adjusted soy milk … 70
• sugar … 4
• carrageenan … 2.7
• water … 14
• strawberry sauce … 9

■Directions

1. Mix the sugar and carrageenan together. Then pour slowly into boiling water and cook to dissolve.
2. Add the soy milk that has been warmed and mix thoroughly.
3. Pour into the mold and cool to jell. Then pour the strawberry sauce.

Calories: 728kcal　Protein: 31.5g　Fat: 19.0g　Carbohydrates: 107.6g

Calories: 297kcal　Protein: 5.9g　Fat: 1.3g　Carbohydrate: 63.0g ■Ingredients per serving (g)

• rice … 80
• peeled green soybeans (frozen) … 7
• dried hijiki (type of seaweed) … 1
• water … 104

■Directions

1. Let the rice soak in water for 60 min after washing.
2. Defrost the green soybeans and soak the hijiki in water for 30 min.
3. Mix the green soybeans into the rice and cook.
4. Place the hijiki that was soaked in water in boiling water and drain.
5. When the rice is cooked, add the hijiki and stir and serve.

Calories: 176kcal　Protein: 15.5g　Fat: 8.1g　Carbohydrates: 10.9g ■Ingredients per serving (g)

• hard tofu … 150
• kelp … 0.4
• dried bonito shavings … 0.8
• water (for Japanese soup stock) … 80
• ground chicken … 20
• carrots … 8
• green peppers … 8
• dried shiitake mushrooms … 2
• enokidake mushrooms … 8
• Japanese honeywort … 8
• ginger … 4
• salt…0.5
• sugar … 2.6
• soy sauce … 5
• starch … 2
• water (for starch) … 3

■Directions

1. Make soup stock with the dried bonito shavings and kelp.
2. Soak the dried shiitake mushrooms in warm water and slice.
3. Cut the carrots and green peppers into 4cm sticks.
4. Cut the enokidake mushrooms in half and flake.
5. Cut the Japanese parsley into similar lengths.
6. Grate the ginger.
7. Heat the Japanese soup stock in a pan. Then add the ground chicken and heat.
8. Add the carrots and cook until soft.
9. Add the green peppers, shiitake mushrooms and enokidake mushrooms.
10. When the vegetables look soft, add the seasonings in a circular motion and season.
11. Add the Japanese parsley last.
12. Cut the tofu in adequate sizes and steam.
13. Place the tofu on a dish and pour the sauce and decorate with the ginger.

Calories: 110kcal　Protein: 5.7g　Fat: 7.3g　Carbohydrates: 5.9g ■Ingredients per serving (g)

• tomatoes… 65
• potherb mustard… 25
• processed cheese … 20
• lemon juice … 1.5
• sugar … 1
• salt…0.3
• vinegar … 5
• olive oil … 2
• light color soy sauce … 1.8
• Japanese soup stock … 2

■Directions

1. Mix together the seasonings and make a dressing.
2. Thinly slice the tomatoes.
3. Cut the cheese in cubes.
4. Cut the potherb mustard in 2cm lengths.
5. Place the potherb mustard and tomatoes on a dish and sprinkle cheese on top.
6. Pour dressing on top.

Calories: 13kcal　Protein: 1.8g　Fat: 0.2g　Carbohydrates: 2.2g ■Ingredients per serving (g)

• spinach… 25
• shimeji mushrooms … 10
• maitake mushrooms… 10
• kelp… 0.8
• dried bonito shavings…1.5g
• water … 150
• salt…0.8
• soy sauce…2

■Directions

1. Make soup stock with the dried bonito shavings and kelp.
2. Cut the spinach in 3 cm lengths. Then, boil and cool in water and drain.
3. Take the dirt portion off the shimeji mushrooms and maitake mushrooms and flake into bite size pieces.
4. Heat the Japanese soup stock in a pan and add the shimeji mushrooms and maitake mushrooms.
5. When the mushrooms are cooked, add the salt and soy sauce to taste and turn heat off.
6. Place the spinach in a bowl and pour the soup over top.

Calories: 132kcal　Protein: 2.6g　Fat: 2.1g　Carbohydrates: 25.6g ■Ingredients per serving (g)

• sweet rice flour … 20
• water (for rice flour) … 20
• brown sugar … 7
• water (for brown sugar) … 6
• powdered roasted soy … 2.3
• walnuts… 2
• canned mandarin oranges … 10
• canned cherries … 5

■Directions

1. Mix the brown sugar and water thoroughly in a pot and melt over heat. Then, cool in fridge after letting the liquid to cool down a bit.
2. Chop the walnuts into pieces and roast in a frying pan.
3. Add the water slowly to the rice flour and knead.
4. Make small bite size portion balls and indent the center of the ball.
5. Drop the balls into boiling water and boil.
6. Scoop out the balls as they float to the top and cool in ice cold water.
7. Arrange the balls after draining the excess water from the dish and pour the brown sugar sauce, the roasted soy powder and garnish it with the walnuts in that order.
8. Arrange the mandarin oranges and cherries.

Calories: 702kcal　Protein: 32.0g　Fat: 21.2g　Carbohydrates: 93.5g

　Calories: 507kcal　Protein: 21.4g　Fat: 15.6g　Carbohydrates: 67.1g
■Ingredients per serving (g)

• refined white rice …… 50
• brown rice …… 15
• maitake mushrooms……20
• lotus root（boiled in water）……20
• carrot …… 20
• shirataki (arum root jelly noodles)…… 15
• dried hijiki (type of seaweed)
• soy sauce……5
• sake……2
• mirin …… 1

soup stock …… 70
• dried bonito shavings …… 0.7
• kelp …… 0.35
• water …… 70

chicken teriyaki
• chicken thigh with skin …… 30×3pcs
• ginger …… 1
• soy sauce……5
• sugar …… 2
• sesame oil …… 1
• starch……8
• spring onion …… 2
• white sesame ……2

■Directions

1. Wash and let soak the rice and brown rice, then cook.
2. Soak the dried hijiki in water to soften.
3. Boil the shirataki, drain, and cut into 2cm lengths.
4. Flake the maitake mushrooms into easy to eat sizes.
5. Cut the carrots into thin quarter wedges and cut the lotus to a similar size and shape.
6. Put the carrots, lotus, soup stock and seasoning in a pan and cook until carrots are done.
7. Add the hijiki, shirataki, and maitake mushrooms, and cook until done.
8. Separate the ingredients and the liquid.
9. Add the liquid to the rice, followed by the carrots and the lotus, then cook.
10. After the rice cooks, add the remaining ingredients.
11. Place the teriyaki chicken on top of the rice.
12. Sprinkle with the finely sliced spring onion and sesame.

chicken teriyaki

Calories: 44kcal　Protein: 2.3g　Fat: 0.5g　Carbohydrates: 7.9g
■Ingredients per serving (g)

• daikon (Japanese radish)…… 30
• turnip …… 15
• Japanese yam …… 25
• baby sardines …… 2
• cherry tomatoes …… 10
• green soybeans (frozen) …… 5
• laver …… 0.3

　dressing
• Pickled plum paste …… 1
• vinegar ……2.5
• soy sauce……1.2
• mirin (sweet sake)……1.2
• sugar …… 0.4
• salt……0.12

■Directions

1. Mix the seasonings and make the dressing.
2. Cut the daikon (Japanese radish) vertically, turnip into wedges, and knead with salt. Slice the cherry tomatoes in half. Defrost the green soybeans.
3. Mix the daikon (Japanese radish), turnips, and baby sardines.
4. Grate the Japanese yam.
5. Arrange 3.on a plate, pour the dressing and grated yam over top.
6. Decorate with green soybeans, cherry tomatoes and laver.

Calories: 53kcal　Protein:4.6g　Fat: 3.1g　Carbohydrates: 1.6g
■Ingredients per serving (g)

• chicken eggs …… 30
• komatsuna (cruciferous vegetable) …… 10
• dried shiitake mushrooms……1
• sake……1
• soy sauce …… 1.2
• salt……0.5

　soup stock …… 150
• dried bonito shavings……1.5
• kelp …… 0.75
• water …… 150

■Directions

1. Make soup stock with dried bonito shavings and kelp.
2. Soak the dried shiitake mushrooms in enough water to cover, squeeze lightly to remove excess water, and slice thinly.
3. Cut komatsuna (cruciferous vegetable) in 2-3cm length.
4. Add the shiitake mushrooms, water, and the shiitake mushrooms that were soaked in the pan together with the soup stock, and cook over heat.
5. After it boils once, add the komatsuna (cruciferous vegetable) and seasonings and adjust taste.
6. Use a ladle to add the beaten eggs and turn heat off when the eggs are cooked.

Calories: 98kcal　Protein: 3.7g　Fat: 2.0g　Carbohydrates: 16.9g
■Ingredients per serving (g)

milk jelly
• milk …… 50
• skim milk …… 5
• granulated sugar …… 6
• powdered agar…… 0.5
• water …… 25
• raspberries …… 10

raspberry sauce
• raspberries …… 10
• granulated sugar …… 3
• water …… 70

for decoration
• strawberry …… 10 (1pc)

Directions

1. Put raspberries in a mixer.
2. Put the agar and water in a pot and let boil for a few minutes.
3. In a separate pan, put milk, skim milk, sugar and heat to 50～60℃, then add the agar liquid from 2.
4. Remove from heat and add the raspberries.
5. Put in a mold and cool to jell about 30 min.
6. Make raspberry sauce. Put raspberries, sugar, and water in a mixer.
7. Pour sauce over the jelly and decorate with strawberries.

Calories：759kcal　Protein：33.6g　Fat：21.3g　Carbohydrates：104.1g

Calories: 319kcal　Protein: 8.3g　Fat: 2.7g　Carbohydrates: 62.2g
■Ingredients per serving (g)

• brown rice …… 40
• white rice …… 40
• water …… 108
• Dried baby sardines …… 5
• peeled green soybean (frozen) …… 15
• sake……6
• salt……0.2

■Directions

1. Wash and let soak, rice and brown rice for 60 mins.
2. Add sake and salt, then cook.
3. Defrost the green soybean.
4. Put the baby sardines in hot boiling water and drain.
5. When the rice is cooked, add the green soybean and let stand.
6. Add the baby sardines and mix. Serve in a rice bowl.

Calories: 215kcal　Protein: 17.2g　Fat: 12.0g　Carbohydrates: 7.8g
■Ingredients per serving (g)

• codfish …… 75
• salt……0.3
• pepper……
• oil……9
• starch……3.5
• eggs …… 25
• carrot ……10
• raw shiitake mushrooms……7
• green onion …… 10
• spring onion …… 1
• sweet sake……3
• soy sauce……
• salt……0.3
• starch……1.2
• water (for sauce) …… 1.2
• dried bonito shavings……0.5g
• kelp …… 0.3
• water (for soup stock) ……50

■Directions

1. Make soup stock with dried bonito shavings and kelp.
2. Salt and pepper codfish.
3. Wipe off the excess water from the codfish and coat with starch and fry until golden.
4. Cut carrots into 3cm sticks.
5. Slice shiitake mushrooms into 2mm thin slices.
6. Cut green onion into diagonal slices.
7. Chop the spring onion into fine pieces.
8. Add to soup stock, mirin, soy sauce, salt, and carrot then put over heat.
9. When the carrots are cooked, add the shiitake mushrooms and green onion, and continue cooking.
10. Add water dissolved starch to thicken, swirl in the eggs after beating lightly and cook.
11. Place the codfish on a plate and cover with sauce. Add spring onion on top.

Calories: 30kcal　Protein: 0.5g　Fat: 0.1g　Carbohydrates:7.0g
■Ingredients per serving (g)

• daikon (Japanese radish)・・・45
• salt……0.6
• lotus root（boiled in water）……20
• green perilla ･･･0.7
• pickled plum ……2
• vinegar ……3.5
• sugar …… 1.5

■Directions

1. Cut the daikon (Japanese radish) into 3cm stick pieces and knead with salt.
2. Cut lotus into quarter wedge pieces, boil quickly, then drain and cool.
3. Puree pickled plum into paste, add the vinegar, and the sugar to make the plum vinegar dressing.
4. Squeeze the excess salt from the daikon (Japanese radish) and mix together with the lotus and thinly sliced green perilla.
5. Put in a bowl and add the dressing.

Calories: 48kcal Protein: 2.8g Fat: 2.1g Carbohydrates: 4.8g
■Ingredients per serving (g)

• komatsuna (cruciferous vegetable) …… 20
• burdock …… 15
• fried tofu slices …… 5
• miso……7
• dried bonito shavings……2.4
• kelp ……0.7
• water …… 140

■Directions

1. Make soup stock with dried bonito shavings and kelp.
2. Cut komatsuna (cruciferous vegetable) into 2cm lengths, then boil, cool and drain.
3. Slice the burdock into 3cm diagonal slices and soak in water.
4. Wash away the excess oil from the fried tofu by putting it in hot water and cut into 3cm x 1cm pieces.
5. Put soup stock in the pan and cook the burdock.
6. When the burdock is soft add the fried tofu.
7. Dissolve in the miso.
8. Put the komatsuna (cruciferous vegetable) in the soup bowl and pour the miso soup over top.

Calories: 147kcal　Protein: 4.8g　Fat: 4.4g　Carbohydrates: 22.3g
■Ingredients per serving (g)

• pumpkin …… 40
• milk …… 90
• sugar …… 5
• powdered gelatin ……1
• water …… 5
• heavy cream…… 2
• granulated sugar …… 0.2
• chestnuts (sugar sweetened and cooked)…… 8
• chervil …… 0.5

■Directions

1. Put gelatin in water and set aside.
2. Slice pumpkin thinly.
3. Steam pumpkin for 8 min and remove rind.
4. Heat the milk and sugar in a pan.
5. Dissolve the gelatin over a bowl with hot water.
6. Add the milk to the steamed pumpkin in a mixer.
7. Add the gelatin to above 6.
8. Put in a mold and cool in fridge to jell.
9. Add granulated sugar to the heavy cream in bowl and whip.
10. Cut chestnuts into 4 pieces.
11. When 8. is firm, decorate with whipped cream, chestnuts and chervil.

Calories: 771kcal　Protein: 29.6g　Fat: 19.6g　Carbohydrates: 117.4g

Calories: 506kcal　 Protein: 21.5g　Fat: 13.2g　Carbohydrates: 72.4g ■Ingredients per serving (g)

• rice …… 60
• brown rice …… 15
• water …… 100
• green onion……5
• dried shiitake mushrooms……2.5
• pork loin ham……10
• pickled takana (mustard leaf)……10
• eryngii mushrooms……10
• salt……0.02
• pepper……0.02
• snow peas……9
• green perilla ･･･0.7
• white sesame ……0.5

（tofu steak）
• pressed tofu……175
• flour……5
• oil……2

(seasoning)
• sake……2
• mirin (sweet sake)……7
• soy sauce……4
• sugar …… 2

■Directions

1. Wash and let soak the rice and brown rice, then cook.
2. Soak the dried shiitake mushrooms in water and cut into bite size pieces.
3. Cut the green onion into small slices and cut pickled takana into bite size pieces. Cut the ham and green perilla into strips and thinly slice the eryngii mushrooms.
4. Boil the snow peas.
5. Heat oil in pan and stir fry the green onion, shiitake mushrooms, and ham.
6. Mix the above 5. and the pickled takana into the cooked rice.
7. Add sake, mirin, soy sauce, and sugar to make the seasoning.
8. Cut the tofu into 3 pieces and flour.
9. Place a cooking sheet on the oven top, put the tofu on the sheet, pour oil over the tofu and bake for 20 min at 180℃.
10. Bake the eryngii mushrooms separate from the tofu in the oven and season with salt and pepper.
11. In a bowl, put the above 6. rice and place the tofu, eryngii mushrooms and 3 pieces of snow peas on top.
12. Pour warm seasoning over the tofu, sprinkle sesame, and put a big mound of green perilla on top.

Calories: 84kcal　Protein: 1.5g　Fat: 4.4g　Carbohydrates: 10.5g ■Ingredients per serving (g)

• lotus root（boiled in water）……40
• red paprika …… 30
• potherb mustard……10
• ponzu (a soy sauce and vinegar sauce that may also have some sort of citrus added)……8
• mayonnaise …… 6

■Directions

1. Cut the lotus root into 2mm wedges and cut each wedge into 4 pieces. Boil quickly in hot water, drain, and cool.
2. Cut red paprika into 1cm squares.
3. Cut potherb mustard into 3cm lengths.
4. Add ponzu gradually into mayonnaise and make a dressing.
5. Mix the lotus root, red paprika, potherb mustard and the above dressing in 4., and put in a serving bowl.

Calories: 70kcal　Protein: 2.2g　Fat: 0.5g　Carbohydrates: 14.7g ■Ingredients per serving (g)

• daikon (Japanese radish) ……25
• carrot …… 20
• burdock …… 20
• sweet potato …… 20
• raw shiitake mushrooms……3
• green onion……6
• miso……7
• dried bonito shavings……1.5g
• kelp ……0.8
• water …… 140

■Directions

1. Make soup stock with dried bonito shavings and kelp.
2. Slice daikon (Japanese radish) into 5mm wedges and cut each wedge into 4 pieces.
3. Slice carrots into 3mm wedges and cut each wedge into 4 pieces.
4. Cut the burdock root diagonally into thin shavings.
5. Slice the sweet potato into 1cm wedges and cut each wedge into 4 pieces.
6. Cut off the bottom of the shiitake mushrooms, divide the mushrooms into the cap and the stem, and cut into 2mm slices.
7. Cut the green onion into small slices.
8. Put the soup stock in the pan and add the daikon (Japanese radish), carrots, burdock and sweet potato and cook over strong heat.
9. Lower heat once it boils and cook while removing scum until ingredients are soft.
10. Add the green onion and shiitake mushrooms and let it boil once.
11. Add miso and flavor. Put in a soup bowl.

Calories: 111kcal　Protein: 4.4g　Fat: 1.5g　Carbohydrates: 19.8g ■Ingredients per serving (g)

• Green tea powder……1.2
• hot water……5
• Non adjusted soy milk……70
• sugar …… 6
• powdered gelatin ……1.4
• water (for powdered gelatin)……5
• chestnuts (sugar sweetened and cooked)……16.5
• liquid from above chestnut bottle……8.5
• water …… 1.5

■Directions

1. Dissolve green tea powder in hot water.
2. Put gelatin in water and place bowl in hot water to dissolve gelatin.
3. Put soy milk in pan and heat, add sugar, green tea and mix.
4. Turn off heat when it is about body temperature, add gelatin and mix thoroughly.
5. Pour in mold and cool to jell.
6. Cut chestnuts into small pieces, add 13g of this into the mixer with the liquid from the chestnut container to make sauce, and keep the rest for decoration.
7. Place the sauce on top of the jelled pudding and decorate with the remaining chestnut pieces.

Calories：666kcal Protein：31.2g Fat：15.0g Carbohydrates：99.7g

Calories: 289kcal　Protein: 5.1g　Fat: 1.3g　Carbohydrates: 62.2g ■Ingredients per serving (g)

• rice …… 70
• water …… 104
• pressed barley･･･10
• green perilla ･･･0.7
• white sesame ……1
• salt……0.2

■Directions
1. Let rice and barley soak in water for 60 min after washing.
2. Cook rice.
3. Add green perilla, white sesame, and salt and flavor.

Calories: 238kcal　Protein: 18.9g　Fat: 10.7g　Carbohydrates: 15.3g ■Ingredients per serving (g)

• thinly sliced pork - ham section……75
• green onion……30
• shimeji mushrooms …… 40
• shiitake mushrooms……10
• garlic……4
• miso……13
• sake……5
• mirin (sweet sake)……5
• sugar …… 3
• lettuce …… 8
• red paprika …… 4
• yellow paprika……4
• sesame oil……2
• vinegar
• salt……0.1
• black pepper……0.03

■Directions

1. Make miso sauce. Mix the garlic, which has been processed through the food processor, with miso, sake, mirin and sugar in a bowl.
2. Cut pork in 5cm widths, and onion in diagonal 5mm slices and shiitake mushrooms in 5mm thin slices and break the shimeji mushrooms into small pieces.
3. Cut foil into a 30cm length and place mushrooms, onion and pork in the center, and bring the edges together to make a boat with an opening on top.
4. Pour sauce from top.
5. Bake in 200℃ oven for 10 min.
6. Make an accompaniment. Cut lettuce in 5cm squares, cut paprika in half and then into thin slices.
7. Make dressing mixing sesame oil, vinegar, salt, black pepper together and toss lettuce and paprika in it.
8. When the pork is cooked, place the foil on the serving dish and serve together with the salad.

Calories: 20kcal　Protein: 3.1g　Fat:0.3g　Carbohydrates: 2.1g ■Ingredients per serving (g)

• komatsuna (cruciferous vegetable) …… 80
• sakura shrimp …… 2
• thin shaved bonito flakes …… 0.5
• soy sauce……2

■Directions

1. Cut off the komatsuna (cruciferous vegetable) root and cut into 5cm lengths.
2. Boil the komatsuna (cruciferous vegetable). Cool the komatsuna (cruciferous vegetable) in cold water and squeeze to remove excess water.
3. Mix the komatsuna (cruciferous vegetable) and soy sauce, half the sakura shrimp and half the bonito flakes.
4. Place the komatsuna (cruciferous vegetable) on the dish and decorate the top with the remaining half of the sakura shrimp and bonito flakes.

Calories: 35kcal　 Protein: 2.8g　Fat: 1.8g　Carbohydrates: 1.7g ■Ingredients per serving (g)

• eggs …… 17
• okra …… 10
• soy sauce……1
• mirin (sweet sake)……1
• salt……0.8
• water …… 150
• dried bonito shavings……1.5
• kelp …… 0.8
• salt (to roll okra on) …… 0.2

■Directions

1. Make soup stock with dried bonito shavings and kelp.
2. Roll the okra in salt and boil until the color is bright green.
3. Cut off the end of the okra and slice into 0.5cm pieces.
4. Mix egg yolk and egg white together.
5. Add salt, soy sauce, and mirin to soup stock and place over heat.
6. When soup boils, add eggs using a tool such as strainer, swirl in eggs and let them cook.
7. Put okra in soup bowl and pour soup over top.

Calories：84kcal　Protein:1.3g　Fat：0.9g　Carbohydrates：18.4g
■Ingredients per serving (g)

[Yogurt jelly]
• plain yogurt …… 30
• water …… 20
• water (for agar) …… 10
• powdered agar…… 0.5
• sugar …… 10

[Carrot jelly]
• carrot …… 12
• orange juice …… 18
• water …… 18
• sugar …… 4
• water (for agar) …… 18
• powdered agar…… 0.4
• mint leaf …… 0.2

■Directions

[Yogurt jelly]
1. Put 10g of agar in the water for the agar, then place over heat to dissolve and boil for about 1 to 2 min.
2. Put warmed yogurt (about 35℃) , sugar, and 20g water in the agar liquid.
3. Put the jelly in the mold and cool.

[Carrot jelly]
1. Put the agar in water and let boil for 1 to 2 min.
2. In another pan, put the water and carrot s which were put through the food processor, then heat and cook for about 5 min.
3. Add sugar and orange juice to the carrots in the pot.
4. Add the agar liquid 1. to the carrot mixture and make carrot jelly liquid.
5. Put the carrot jelly, which has been allowed to cool down in the yogurt jelly mold and cool to jell.
6. Arrange the mint leaves.

Calories：803kcal　Protein：30.5g　Fat：19.2g　Carbohydrates：126.3g

Calories: 372kcal　Protein: 5.6g　Fat: 0.9g　Carbohydrates: 82.0g ■Ingredients per serving (g)

• rice …… 80
• water …… 104
• chestnuts (sugar sweetened and cooked)…… 35
• sake……3
• salt……0.5
• kelp …… 0.5

■Directions

1. Cut chestnuts into 1cm cubes.
2. Wash rice and soak in water for 60 mins and cook after adding sake, salt, and kelp.
3. Take out kelp from rice as soon as it is cooked, then put chestnut in and let stand.
4. As soon as the rice is ready to eat, mix and put in a rice bowl.

Calories: 182kcal　Protein: 16.7g　Fat: 10.2g　Carbohydrates: 5.9g ■Ingredients per serving (g)

• salmon……60
• onion …… 20
• shimeji mushrooms …… 20
• carrot …… 15
• snow peas……3
• lemon……10
• butter……6
• shredded cheese……10
• salt……0.1
• pepper……0.01

■Directions

1. Cut the onion in half and cut into 3mm slices.
2. Cut the woodchip part of the shimeji mushrooms off and break into pieces by hand.
3. Cut carrot into 5mm wedges and cut out using a cutter into maple shaped leaves. Cut the rest into slices.
4. Peel off the strings on the snow peas and cut diagonally in half.
5. Salt and pepper salmon.
6. Spread onion sliced carrots on the bottom of the foil and place the salmon.
7. Place the cheese, shimeji mushrooms, snow peas, the maple shaped carrots and butter on top and enclose loosely.
8. Bake in 200～220℃ oven for 15 min.
9. Place the foil on a serving dish, cut a slash on top, and decorate it with a lemon.

Calories：123kcal　Protein：0.8g　Fat：3.6g　Carbohydrates：22.6g ■Ingredients per serving (g)

• sweet potato……45
• honey……10
• soy sauce……2
• white sesame……1
• oil……3

■Directions

1. Cut the sweet potato into 5cm length 0.5mm width slices without peeling and soak in water.
2. Heat oil in pan, put in the above sweet potato (dried), and fry over medium heat.
3. When the sweet potatoes become soft, add the honey and soy sauce.
4. Keep frying until the seasoning cooks.
5. Add the white sesame and turn off heat.

Calories: 82kcal　Protein: 5.8g　Fat: 4.5g　Carbohydrates: 5.5g ■Ingredients per serving (g)

• non adjusted soy milk・・・50
• daikon (Japanese radish)・・・15
• komatsuna (cruciferous vegetable)・・・15
• pork loin ham・・・10
• miso …… 8
• roasted white sesame paste・・・3

soup stock
• dried bonito shavings……1.2
• kelp …… 0.6
• water …… 120

■Directions

1. Slice daikon (Japanese radish) into 5mm wedges and cut each wedge into 4 pieces.
2. Cut komatsuna (cruciferous vegetable) leaves into 4cm×4cm pieces, the stem into 3cm sticks. Boil, drain, and squeeze out excess water.
3. Cut ham into 3cm×0.5cm sticks.
4. Put water, slashed kelp, and dried bonito shavings into a pot and let stand for over 30 min.
5. Place 4.above over heat, turn down heat after it boils, and when the bonito flakes sink, filter the soup.
6. Put the daikon (Japanese radish) in the soup stock and boil.
7. When the daikon (Japanese radish) becomes soft, put in the ham and the soy milk.
8. Just before it boils, put in the miso and sesame paste.
9. Put the komatsuna (cruciferous vegetable) in a soup bowl, then add soup.

Calories: 44kcal　Protein: 1.6g　Fat: 0g　Carbohydrates: 10.3g
■Ingredients per serving (g)

• apple pear …… 30
• sugar …… 4
• water …… 80
• gelatin …… 1.5
• water …… 6
• blueberries …… 10
• raspberries …… 10 mint …… 0.2

■Directions

1. Put gelatin in water in a bowl and let stand. Place bowl in hot water to dissolve gelatin.
2. Put pears in a mixer.
3. Put blueberries in a mold.
4. Put water, sugar, and pear in a pan and heat.
5. Add dissolved gelatin and stir.
6. Put the mixture in the mold and cool to jell.
7. When jelly is firm, decorate with raspberries and mint.

Calories：728kcal　Protein：24.4g　Fat：23.2g　Carbohydrates：104.2g

Calories: 305kcal　Protein: 5.9g　Fat: 2.3g　Carbohydrates: 62.3g

■Ingredients per serving (g)

• rice …… 60
• brown rice …… 20
• instant wakame (seaweed) rice seasoning…… 1.4
• roasted white sesame …… 3
• water …… 104

■Directions

1. Mix brown rice and white rice together, wash, add water, and let stand for at least 60 min. before cooking.
2. Put the wakame rice seasoning and the roasted white sesame in the cooked rice and mix to distribute evenly.

Calories: 179kcal　Protein: 12.8g　Fat: 7.7g　Carbohydrates: 14.1g ■Ingredients per serving (g)

• fresh codfish …… 60
• flour (to coat codfish) …… 1
• eggs …… 3.5
• water（for batter） …… 6
• flour（for batter） …… 5
• oil for frying (absorbed amount) …… 7
• onion …… 10
• shiitake mushrooms……10
• bamboo shoot (water cooked)…… 10
• carrot …… 10
• green pepper …… 5
• red paprika …… 5
• parsley …… 2
• vinegar…… 4
• sugar …… 3.5
• soy sauce……3

• water (for soup stock) …… 50
• dried bonito shavings…… 0.5
• kelp …… 0.3

• starch……2.5
• water (for starch)……5

■Directions

1. Cut onion in half and cut vertically into thin 5mm slices.
2. Cut the shiitake mushroom caps into 2mm slices and cut the stem into thin vertical sticks.
3. Cut the bamboo and carrots into 4cm length and 1cm width rectangles.
4. Cut the green pepper into half, lay down, and cut into a 5mm width strips.
5. Cut the red paprika into quarters and cut into 5mm width strips.
6. Cut the stems off of the parsley and break into individual pieces. Use only the leaves.
7. Flour the codfish.
8. Separate the egg white and egg yolk and beat the egg white until white and foamy.
9. Mix the egg yolk and water together in a bowl and after adding and mixing the flour for the batter, add the egg white from 8. and mix lightly to create an airy batter.
10. Place the floured codfish in the batter and fry in oil heated to approximately 170℃ for 7 min.
11. Make soup stock with dried bonito shavings and kelp.
12. Put the soup stock, carrots, and bamboo in a pot and cook for 5 min. Then add the shiitake mushrooms, onion, red paprika and green pepper and cook for another 5 min.
13. Add vinegar, sugar and soy sauce to season, and add water dissolved starch to thicken sauce.
14. Place the fried codfish on a plate and pour sauce over top and decorate on the side with parsley.

Calories: 137kcal　Protein: 1.7g　Fat: 11.0g　Carbohydrates: 8.6g ■Ingredients per serving (g)

• burdock …… 35
• cucumber …… 25
• lettuce …… 10
• tomato …… 20
• whole corn（canned）…… 5
• mayonnaise …… 15
• soy sauce……1

■Directions

1. Take the skin off the burdock and mark the burdock by cutting into it vertically. Then shave off strips of the burdock diagonally and soak the shaved pieces in water.
2. Boil the burdock, chill with water, and drain.
3. Cut the cucumber into 4cm lengths and cut in thin sticks 5mm in width.
4. Cut the lettuce into 7cm pieces using your hand.
5. Cut the tomatoes into 1cm diced pieces.
6. Drain the whole corn.
7. Put the burdock, cucumber, mayonnaise, and soy sauce in a bowl and mix.
8. Spread the lettuce leaves in a dish and spoon the above 7 onto the lettuce, then place tomatoes and corn on top.

Calories: 77kcal　Protein: 1.5g　Fat: 1.5g　Carbohydrates: 14.7g ■Ingredients per serving (g)

• sweet potato …… 27
• milk …… 36
• powdered agar…… 0.5
• water …… 15
• sugar …… 4.5
• mint …… 0.2

■Directions

1. Peel and dice the sweet potato into 2cm cubes and let stand in water.
2. Steam sweet potato in steamer until soft.
3. Add the steamed sweet potato and milk in the food processor and blend to liquidize.
4. Add 3. and sugar in a pan and heat until the liquid is 60℃.
5. Add water and the powdered agar in a pot and stir to dissolve agar over heat. Let the agar cook for one min after it boils.
6. Add the contents of 4. to 5. and stir thoroughly.
7. Pour the above mixture into a mold moisturized with water, cool to jell.
8. Take the jelled mixture from the mold and cut the jelly into bite size slices.
9. Place the above slices on a dish and decorate it with mint leaves.

Calories: 30kcal　Protein: 2.5g　Fat: 0.7g　Carbohydrates: 4.5g ■Ingredients per serving (g)

• komatsuna (cruciferous vegetable) …… 30
• shimeji mushrooms …… 15
• green onion …… 5
• wheat-gluten bread …… 0.8
• miso …… 8
• water …… 140
• dried bonito shavings……1.4g
• kelp …… 0.7

■Directions

1. Make soup stock with dried bonito shavings and kelp.
2. Cut komatsuna (cruciferous vegetable) into 3 cm length.
3. Break shimeji mushrooms into single caps.
4. Cut green onions into 2mm pieces.
5. Put wheat -gluten bread in warm water to soften.
6. Boil komatsuna (cruciferous vegetable) and cool in cold water and squeeze excess water.
7. Put soup stock in pan and cook the shimeji mushrooms.
8. Season with miso and add green onion.
9. Put komatsuna (cruciferous vegetable) and wheat-gluten bread in soup bowl and add the miso soup from 8.

Calories: 757kcal　　Protein: 31.7g　　Fat: 17.1g　　Carbohydrates: 117.0g

Calories: 303kcal　Protein: 9.3g　Fat: 3.0g　Carbohydrates: 57.2g
■Ingredients per serving (g)

• rice …… 70
• water …… 91
• frozen parboiled peeled green soybeans …… 30
• Dried baby sardines …… 5

■Directions

1. Wash rice, add water and then the sardine and let stand for 60 min.
2. Add the green soybeans and cook.
3. After it cooks, mix so fish and beans are evenly distributed.
4. Put in a rice bowl.

Calories: 136kcal　Protein: 10.0g　Fat: 7.0g　Carbohydrates: 8.0g
■Ingredients per serving (g)

• pressed tofu …… 45
• crab flavored fish sticks …… 15
• fried tofu (small portion) …… 15（1）
• shiitake mushrooms …… 10
• salt (for tofu) …… 0.2
• maitake mushrooms (grifola frondosa) …… 15
• eryngii mushrooms (pleurotus eryngii) …… 10
• enokidake mushrooms (flammulina veluptipes) …… 10
• dried bonito shavings …… 1.1
• kelp …… 0.6
• water (for soup stock) …… 110
• soy sauce …… 3
• sake …… 2
• mirin (sweet sake) …… 4
• salt (for soup stock) …… 0.4
• starch …… 1
• water (for starch) …… 2

■Directions

1. Slice the fried tofu in half, open up the inside to form a pouch and place in hot water to leech out some of the oil.
2. Thinly slice the shiitake mushroom caps into 2mm slices, and the stem into long thin strips.
3. Chop up the crab flavored fish sticks into rough small dices.
4. Flake the maitake mushrooms into small pieces.
5. Cut the enokidake mushrooms into half.
6. Cut the eryngii mushrooms into half and into 2mm thick sticks.
7. Make soup stock with dried bonito shavings and kelp.
8. Mix the tofu, crab flavored fish sticks, and shiitake mushrooms, then salt together.
9. Put the above 8. in the fried tofu pouch and close the opening using a toothpick.
10. Put the soup stock, seasonings and the above stuffed tofu into a pot and cook.
11. Take out the stuffed tofu.
12. In the remaining soup stock put in the maitake mushrooms, eryngii mushrooms, enokidake mushrooms, and heat.
13. When the ingredients have been heated, put in starch mixed with water to thicken liquid to make sauce.
14. Put the stuffed tofu on a dish and pour sauce over top.

Calories: 29kcal　Protein: 1.4g　Fat: 1.1g　Carbohydrates: 3.8g ■Ingredients per serving (g)

• spinach …… 20
• bean sprouts …… 20
• cabbage …… 10
• carrot …… 5
• white sesame …… 2
• dried bonito shavings …… 0.05g
• kelp …… 0.03
• water (for soup stock) …… 5
• soy sauce …… 3
• sugar …… 1
• vinegar …… 1

■Directions

1. Make soup stock with dried bonito shavings and kelp.
2. Cut off spinach root and cut into 3cm lengths.
3. Dice cabbage into 3cm×3cm pieces.
4. Cut carrot into thin sticks 3cm long.
5. Boil, cool in water and drain (or squeeze to remove water) spinach, bean sprouts, cabbage, carrots separately.
6. Mix seasonings and soup stock together.
7. Put the vegetables and white sesame into seasonings, mix to blend, and put on plate.

Calories: 119kcal　Protein: 6.2g　Fat: 4.6g　Carbohydrates: 13.0g ■Ingredients per serving (g)

• thinly sliced pork rump …… 20g
• sweet potato …… 25g
• daikon (Japanese radish) …… 25g
• carrot …… 5g
• snow peas …… 2g
• konnyaku (arum root jelly) …… 15g
• burdock …… 5g
• miso …… 8g
• dried bonito shavings …… 1.5g
• kelp …… 0.8g
• water …… 150g
• oil …… 2g

■Directions

1. Make soup stock with dried bonito shavings and kelp.
2. Dice sweet potato without peeling skin into 2.5cm×2.5cm cubes.
3. Cut daikon (Japanese radish) into 5mm wedges and cut each wedge into quarters.
4. Cut carrots into 2.5mm wedges and cut each wedge into half.
5. Peel off stringer on the snow peas and cut diagonally in half and boil.
6. Cut konnyaku into 1.5cm×3cm dices and pour hot water over it to remove scum.
7. Cut the burdock root diagonally into thin shavings.
8. Heat oil in pan and cook pork strips until color changes and add carrot, sweet potato, burdock, daikon (Japanese radish), and konnyaku and stir.
9. Add soup stock and let boil.
10. Add miso and adjust taste.
11. Put servings into soup bowl and place snow peas on top.

Calories: 170kcal　Protein: 4.8g　Fat: 1.4g　Carbohydrates: 35.0g ■Ingredients per serving (g)

• milk (Low fat) …… 80
• sugar …… 3
• agar …… 0.5
• water …… 70
• pumpkin …… 20
• boiled adzuki beans …… 20
• chestnuts (sugar sweetened and cooked) …… 20
• apple …… 15
• pumpkin seeds …… 0.5

■Directions

1. Peel and core apples. Put the apples in a food processor and puree so some lumps remain and remove to a bowl.
2. Parboil pumpkin and take the rind off. Mash pumpkin making sure some lumps remains. Add 40g of water and adzuki beans to the pumpkin and cook to make sauce, and let cool.
3. Put 30g of water in agar, place over heat and let boil for about 5 min.
4. Put sugar in milk and heat (careful not to boil) and add to 3. to make jelly liquid.
5. Pour the jelly liquid into the mold containing the apple puree and cool to gel.
6. When jelly cools and becomes firm, pour the sauce over it and decorate with pumpkin seeds and chestnut.

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