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Chawamnushi is a Japanese custard steamed in a cup. Chawan means tea cups or rice bowls, and mushi means steaming in Japanese. Chawanmushi cups are available with lids.

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Ingredients:
3 eggs
1 1/2 cup dashi soup stock
1/2 tsp salt
1 tsp soy sauce
1 tsp sugar
1 tsp sake
1 chicken thigh, cut into bite-size pieces
4 shiitake mushrooms, thinly sliced, or 1/4 enoki mushrooms, chopped
1 oz. mitsuba (trefoil)
8 slices kamaboko or narutomaki fish cakes

Preparation:
Lightly beat eggs in a bowl. Try not to bubble the eggs. Add cool dashi soup stock, soy sauce, salt, sake, and sugar in the egg. Strain the egg mixture. Put shiitake, chicken, and kamaboko or narutomaki in four chawanmushi cups, or tea cups. Fill each cup to third-forths full with the egg mixture. Place mitsuba leaves on top of the egg mixture. Cover the cups. Preheat a steamer on high heat. Turn down the heat to low and carefully place cups in the steamer. Steam for about 15 minutes. Poke the custard with a bamboo stick. If clear soup comes out, it's cooked.

*Makes 4 servings.
By Setsuko Yoshizuka

Authored By: Polly Pitchford, Full Spectrum Health™
The applesauce is used in place of the traditional oil.
Diet Types: Low Fat, Vegetarian

Ingredients:
2 cups unbleached white flour
1 cup whole wheat pastry flour
1 teaspoon baking soda
1 teaspoon baking powder
1/4 teaspoon salt
1 cup sugar
1 teaspoon cinnamon
1/2 cup raisins
1 egg, whole
1 teaspoon vanilla extract
1 cup soy milk
1/2 cup applesauce
2 cups grated carrots
1 egg white

Serves: 8

Cooking Time: 30 minutes - one hour

Instructions:
Preheat oven to 350. In a large mixing bowl, combine the dry ingredients. Add raisins. Make a well in the center. In a separate bowl, lightly beat egg and egg white, or Egg Replacer. Stir in vanilla, milk and applesauce. Fold in carrots. Add wet ingredients to dry ingredients; stir just until well blended. Pour batter into papered muffin cups. Bake 25-30 minutes, or until toothpick comes out clean.

Authored By: Polly Pitchford, Full Spectrum Health™
This lively salsa compliments the mild fish.
Diet Type: Low Calorie

Ingredients:
1 jalapeno pepper, seeded and minced
3 cloves garlic, minced
1/2 sweet onion, chopped
2 cups peeled mangos, chopped
1/2 cup orange juice
1 teaspoon dried Thyme
2 teaspoons extra virgin olive oil
1/4 teaspoon salt
4 6oz. Tilapia fillets
cooking spray

Serves: 4

Cooking Time: 30 minutes - one hour

Instructions:
Combine first 3 ingredients in a food processor, and process until minced. Add the mango and next 5 ingredients (mango through salt); process until smooth. Place mango mixture and fish in a zip-top plastic bag; seal and marinate in refrigerator 20 minutes. Remove fish from bag, reserving marinade. Pour reserved marinade into a small saucepan and bring to a boil. Reduce heat and simmer 5 minutes. Remove from heat. Prepare grill or broiler. Place fish on a grill rack or broiler pan coated with cooking spray. Cook for 4 minutes on each side or until fish flakes easily when tested with a fork. Serve with mango salsa.