Okonomiyaki is a Japanese dish often described as a savory pancake or Japanese-style pizza. It’s an extremely popular street food. The word “okonomiyaki” means “grilled as you like it,” which shows that you can change a lot about this food.
The traditional base uses flour and yams which are very high in carbs. But it’s the shredded cabbage and dashi that really give okonomiyaki it’s unique base and texture (and they are absolutely keto friendly).
So I ketofied it and added my own twist to this amazingly versatile street food classic.
But edamame is soy?!
Yes. Edamame, which are immature soybeans. Breast Cancer survivors are regularly told to avoid soy-based products because of the potential effects on breast cancer due to their high content of phytoestrogens called isoflavones. It is thought that the isoflavones in soy may act as weak estrogens and compete with stronger estrogens in the body. These compounds have both estrogen-like and anti-estrogenic effects in the body.
The relationship between soy consumption and breast cancer risk is complex and not fully understood. While some studies suggest a protective effect, others have found no significant association or even a potential increase in risk in certain populations. I will leave it up to you if it’s something you would like to try or if it’s something you prefer to avoid.
I moderate the soy products I eat so that I can enjoy an occasional serve of edamame and cook with soy sauces.
Edamame is a great source of protein
Edamame is a complete source of protein, meaning they provide all essential amino acids needed by the body. They are particularly beneficial for individuals following plant-based diets or looking to increase their protein intake. It also contains both polyunsaturated and monounsaturated fats, including omega-3 and omega-6 fatty acids which are essential for heart health and can help reduce the risk of cardiovascular disease when consumed as part of a balanced diet.
You will also get a good dose of several vitamins and minerals, including folate, potassium, magnesium, iron, and vitamin K. These nutrients play essential roles in energy metabolism, bone health, and immune function.
Edamame are lightly too high in carbs for keto and would be better used in a low carb way of eating. Despite their carbohydrate content, soybeans have a relatively low glycemic index, meaning they have minimal impact on blood sugar levels when consumed. All in all, a tasty little veggie that packs some serious punch with flavour and nutrient density.
Tonkatsu Sauce
Tonkatsu sauce is a thick, sweet-savory condiment commonly used in Japanese cuisine, particularly with dishes like tonkatsu, which is breaded and deep-fried pork cutlet. The sauce typically consists of a base of Worcestershire sauce, soy sauce, sugar, and sometimes other ingredients like vinegar, mustard, garlic, and spices. It has a rich, tangy flavor with a hint of sweetness, making it a perfect accompaniment to fried foods like tonkatsu or even as a dipping sauce for other dishes like Japanese-style fried chicken (karaage) or fried shrimp (ebi fry).
It is very heavy on the sugar traditionally. So I ketofied it. Here is my version of Keto Tonkatsu Sauce!
If you’re feeling less adventurous or want to save yourself some spoons, Woolworths and Coles stock the Kikkoman Gluten Free Tonkatsu Sauce which is significantly lower sugar and lower carb compared to other brands.
Kewpie Mayonnaise
Kewpie mayonnaise is almost a cult following in some circles. It is is known for its distinctive umami-rich taste, thanks to the use of egg yolks and the addition of MSG. It has a smoother and more velvety consistency compared to regular mayonnaise, which can be slightly thicker and more tangy in flavor.
Kewpie mayonnaise typically contains egg yolks instead of whole eggs, giving it a richer and creamier texture. It often includes rice vinegar or apple cider vinegar, which lends it a slightly tangier flavor compared to traditional mayonnaise. It tends to also have a small amount of MSG (monosodium glutamate) for flavor enhancement.
Is it keto? From a macro perspective it’s fine. From an ingredient perspective, technically it is fine for dirty keto because it contains a small amount of added MSG and is based on either canola or soy bean oil. For me, the taste wins out every time. I honestly use so few pre-made condiments that having Kewpie once in a blue moon does not bother.
Shichimi Togarashi Spice Mix
Shichimi Togarashi is the Japanese version of “five spice” although it’s typically made with a blend of seven spices. It’s added to Japanese foods like noodle soups (like udon or soba), rice dishes (like donburi or sushi), grilled meats, tempura, and tofu as a seasoning or condiment. It can also be used to add flavour to snacks like popcorn or rice cakes.
I have a No Spoons Shichimi Togarashi Spice blend which can be whipped up in a few minutes. But you can buy Shichimi Togarashi in the Asian section of major supermarkets like Woolworths and Coles.