【１週間分】パパッと完成！体にいい作りおき＆冷凍ストック２２品【管理栄養士のレシピ】

【１週間分】パパッと完成！体にいい作りおき＆冷凍ストック２２品【管理栄養士のレシピ】

Hello everyone! This is Erika Nakai from the cafeteria breakfast Today, I’m going to make a week’s worth of meal prep quickly and easily What I’m making today involves just cutting vegetables and simple seasoning, so it won’t take much time and is perfect for busy days! Preparing everything at once with simple cooking will save a lot of time, and it also reduces the chances of wasting vegetables that you can’t use up First, let’s wash all the vegetables at once It’s still quite cold lately, but the supermarket has a good amount of spring vegetables like new onions and spring cabbage available If you take bananas home, it’s best to take them out of the bag immediately, hang them on a hook, and store them that way to make them last longer This is dried sweet potato, which I’ve been really into lately Dried sweet potato is rich in dietary fiber and keeps you full, making it a great snack to finish off First, let’s make some strained yogurt I often buy this yogurt called ‘Yuda Yogurt’ I buy this yogurt quite often, Since it comes in a large container, I make half of it into strained yogurt and eat the rest as is The leftover liquid after straining is used for pickles Marinating the meat helps it become moist and tender Next, I’ll cut the pea shoots Pea shoots are a vegetable I often buy because my pet bird loves to eat them If you soak the roots in water, new leaves will grow back If you cut the stems a little longer than the roots, it’s easier for new leaves to sprout Today, I’ll cut the pea shoots in half and freeze them as they are When I use them, I add them directly from the freezer to stir-fries or soups Pea shoots are a nutrient-rich green vegetable that is high in carotene Even during times when vegetables are expensive, they can be relatively inexpensive year-round, making them a cost-effective and recommended choice Next is the radish sprouts Since I plan to use the radish sprouts soon, I will cut the roots and store them in a container in the refrigerator I plan to use them as toppings for salads and dishes Next, I will chop the green onions Chopped green onions are often used as toppings for dishes or in soups, so I will cut a lot at once I always thought it was difficult to cut green onions because they tend to fall apart When you bring the rubber band that holds them together up to the top and cut while shifting it, it’s much easier to cut, so I definitely recommend trying it If you soak the roots in water, they will grow back and can be eaten again Chopped green onions should be wrapped in well-wrung kitchen paper and stored in the refrigerator Next, I will cut the garlic sprouts Garlic sprouts are also a highly nutritious green and yellow vegetable They are relatively inexpensive and recommended for saving money They contain a lot of components like vitamin B1 and allicin, which help with fatigue recovery, making them a great choice for those feeling tired I will freeze the garlic sprouts raw today for storage They can be frozen as they are, and their texture remains mostly unchanged, allowing them to be enjoyed deliciously Use it frozen for stir-fries and soups Remove the stems from the cherry tomatoes and store them in a container I’m putting them in as they are today If you want to keep them fresh for a longer time, it’s good to place them on a kitchen paper towel that is damp and well-wrung before storing It’s important to remove the stems for storage since bacteria can easily breed from them I plan to eat the new onions in a salad, so I will slice them and soak them in water New onions contain a lot of allyl sulfide, which helps keep the blood thin, and quercetin, which has strong antioxidant properties Since allyl sulfide changes into different components when heated, it’s recommended to eat it raw to take advantage of its benefits I bought another new onion, though I think I will freeze this one along with the garlic sprouts from earlier I will cut the new onions into chunks and put them in a storage bag together The key is not to soak the sliced new onions in water too much to avoid losing water-soluble nutrients and flavor After soaking for about 10 minutes, drain the water Then, line a storage container with dry kitchen paper Place the lightly drained new onions into the container Place a dry paper towel on top and cover it, then store it in the refrigerator New onions are fine as long as they are slightly damp This way, they can be stored while maintaining their crispness Next is the daikon Cut the daikon into pieces about 4 centimeters long Peel it thickly and set it aside for later use Since one daikon is quite large, I think it can be challenging to use it all up However, you can actually freeze daikon raw, so if you think you won’t be able to use it all right away, it’s recommended to store it in the freezer Personally, I recommend cutting it thick and freezing it I think it’s usually hard to cook through when it’s thick Freezing breaks down the fibers, making it easier to become tender even in a short time So, for dishes like stews, freezing and stocking it like this is really helpful when you’re busy Today, I cut some into thick half-moon slices and put them in a storage bag to freeze I will cut the remaining radish into thin strips I plan to make a simmered dish with radish and tuna After adding the radish to the pot, add 1 cup of water Use canned tuna in water and add it to the pot along with the liquid Add 1 teaspoon of chicken broth powder and bring it to a boil Once it comes to a boil, reduce the heat slightly After simmering for about 10 minutes, it will be ready It’s done when the daikon is translucent and the liquid has reduced by about half This is a recipe that can be made very easily with just a few ingredients, so it’s highly recommended when you want to make something simple with daikon Sprinkling some coarsely ground pepper on top makes it even more delicious I plan to julienne the thickly peeled daikon skin today and make a salted kinpira I will julienne all the skin from half a daikon Then, heat sesame oil in a frying pan Add the skin and stir-fry for about 2 minutes until it becomes slightly wilted Add 1/2 teaspoon of salt, 1/2 teaspoon of sugar, and 1 tablespoon of sake, and continue to stir-fry while evaporating the moisture Finally, sprinkle plenty of black sesame seeds, and it’s ready to serve The key to making this recipe delicious is using the skin of the daikon radish, which adds a nice crunchy texture, so please give it a try You can use the daikon radish skin without wasting any part of it The storage period is about 4 days in the refrigerator Next, I will cut the komatsuna I think komatsuna is relatively inexpensive compared to other vegetables Today, the price was even lower than usual, so I bought two bags First, I plan to cut it into 4 cm pieces and make a ohitashi I used one and a half bags of komatsuna Cut the komatsuna and place it in a heat-resistant container At this time, placing the stems, which are harder to cook, at the bottom allows for more even heating Then, cover it with plastic wrap and heat it in the microwave for 3 minutes Once heating is complete, soak it in cold water to cool it down, then squeeze out the excess water Mix 50CC of noodle soup base with 150CC of water in a container I am using a 3x concentrated noodle soup base Add the squeezed komatsuna to it Komatsuna is rich in carotene, which has antioxidant properties, and contains a lot of calcium, which helps build bones, and potassium, which helps regulate blood pressure Arrange it so that everything is submerged, and sprinkle some bonito flakes on top to your liking The shelf life is about 4 days when stored in the refrigerator Next, I think I’ll make delicious soy sauce mushrooms This has a simple seasoning, so it’s tasty even when eaten as is It’s also versatile for variations, making it a recommended dish to prepare in advance Remove the tough ends from the shimeji mushrooms and slice the shiitake mushrooms thinly Cut the enoki mushrooms into three equal parts Once cut, place them in a heat-resistant container Add 1 tablespoon of sake, 1 tablespoon of soy sauce, and a suitable amount of chili, then cover with plastic wrap and heat in the microwave for 4 minutes I plan to arrange the leftover mushrooms in a strainer and make dried mushrooms Drying mushrooms in sunlight has the effect of increasing the vitamin D content in them Just exposing them to sunlight for about 2 to 3 hours can increase the vitamin D, so I hope you’ll give it a try Vitamin D is a nutrient that helps enhance calcium absorption and is involved in bone growth Once the heating in the microwave is done, quickly mix it and it’s ready Let it cool well before covering and storing it in the refrigerator The storage period for this is also about 4 days in the refrigerator It can also be frozen I bought celery today as well Since there were 2, I’ll make one into pickles I think I’ll make the other one into yuzu pepper stir-fry For the pickles, slice the celery stalks diagonally into thin pieces Celery is said to have relaxing properties in its aroma, making it a recommended vegetable when you want to take a little break When made into pickles, you can enjoy the crisp texture and refreshing aroma of celery, so I definitely want you to try it Put the chopped celery in a storage bag and add the seasonings Add 3 tablespoons of vinegar, 2 tablespoons of sugar, and 1/4 teaspoon of salt Also add a pinch of pepper And if you mix it up from the top of the bag, it’s complete It’s also delicious to add some chopped celery leaves in here Today, I decided not to add them because I plan to freeze the leaves When you freeze celery leaves, they are very convenient for stir-fries and soups You can easily use them when you need just a little I will slice one celery stick into thin strips First, cut it to a length of about 4 to 5 centimeters Then, cut it thinly so that it becomes long vertically By the way, I don’t mind the strings in celery, so I use it as is If you’re concerned, please remove the strings before using Especially like earlier When using celery sliced thinly, there’s particularly no lingering feeling in the mouth even if you don’t remove the strings You can enjoy it deliciously without removing the strings Chop the celery leaves into pieces about 5 millimeters wide Then heat some salad oil in a frying pan and sauté the celery First, add the stalks and sauté them over medium heat When the celery becomes slightly wilted and translucent, add the seasonings Use 1/2 tablespoon of soy sauce, 1/2 tablespoon of mirin, and 1/2 teaspoon of yuzu pepper Add the celery leaves and sauté while evaporating the moisture Some people might throw away the leaves of celery There may be quite a few who do that If you chop them finely, they are easier to eat They are rich in dietary fiber that helps regulate digestion and beta-carotene with antioxidant properties They also contain a lot of vitamin K, which is involved in bone formation and blood clotting, so I definitely recommend eating the leaves without wasting them as they are very nutritious The storage period is about 4 days in the refrigerator Next is the green onion I would like to store the green onion as it is without cooking it Cut off the roots and trim it to a length that fits in the storage container Wrap it in damp kitchen paper and store it in the refrigerator With this method, you can keep it fresh for about a week If you want to store it for a longer time, wrap it in paper, seal it in a plastic bag, and store it upright to make it last longer I plan to make a simple pickled dish using white dashi with cabbage Today, I’m using spring cabbage, but regular cabbage works fine too It’s very easy since you just soak the cut cabbage in white dashi, making it a recommended recipe when you’re unsure how to use leftover cabbage First, chop the cabbage into bite-sized pieces I think it would be easier to eat if you slice the thicker, harder core part before adding it By the way, I peel each leaf of the cabbage before cutting it If it’s too much trouble, it’s fine to chop it roughly while it’s still in a chunk The seasoning consists of 5 tablespoons of white dashi, 5 tablespoons of water, 1/2 teaspoon of grated garlic, and a pinch of sliced chili pepper You can also make it delicious without adding grated garlic, depending on your preference After putting everything in, mix it lightly from the top of the bag and let it sit for about half a day to reach the right time to eat The storage period in the refrigerator is estimated to be 4 to 5 days I plan to freeze the remaining cabbage Cut the cabbage into rough pieces and slice the core part thinly If you cut the cabbage a little larger when freezing, it will retain its texture and taste delicious even after being frozen I think cutting cabbage can be a bit of a hassle when you’re busy It’s very convenient to cut and freeze it like this when you have time When frozen, it tends to release moisture easily I recommend using it in stews or soups rather than stir-fries I will use it while it’s still frozen After putting the cabbage in the storage bag, there was still a little space left, so I thought I would add the remaining komatsuna as well I will cut the komatsuna into lengths of about 3 to 4 cm and pack it into the cabbage bag By mixing various vegetables like this, you can quickly create colorful and nutritionally balanced dishes just by adding them to soups, which is highly recommended when you’re busy I also chopped a little carrot and added it Next, I think I’ll make carrot sesame salad For some reason, I often end up buying too many carrots and having them go to waste in the fridge During those times, I often make this sesame dressing It’s easy to make in the microwave, so I hope you’ll give it a try First, slice the carrots into thin strips using a slicer Place them in a heatproof container and microwave for 3 minutes For the parts that couldn’t be cut with the slicer, you can cut them like this with a knife If it’s too much trouble, you can leave this part as it is You can also use it for miso soup or other dishes By the way, I will include recommended slicers and cooking tools in the description, so if you’re interested, please check it out I will include recommended slicers and cooking tools in the description, so if you’re interested, please check it out Discard the moisture that has accumulated at the bottom and add the seasonings Add 2 tablespoons of ground sesame seeds, 1 tablespoon of soy sauce, and 1/2 tablespoon of sugar, and mix well Since carrots themselves have quite a bit of sweetness, it’s important to use less sugar than when making sesame dressing with spinach or other vegetables to enhance the flavor Carrots are rich in beta-carotene, which has antioxidant properties, making them very nutritious and adding color to dishes Having one prepared in advance is very useful Next, I will make chicken soboro This has a flavor that goes really well with rice Having this makes it easier for kids to eat rice, and it’s also recommended for getting protein Since it can be frozen, it’s a good idea to make a lot, portion it out, and freeze it In a frying pan, combine 400g of ground chicken, 4 tablespoons of soy sauce, 4 tablespoons of sake, 4 tablespoons of mirin, and 4 tablespoons of sugar Add 1 teaspoon of grated ginger and mix well Since all the measurements are 4, I think it’s an easy-to-remember seasoning When mixing, be careful not to overwork the ground meat The key is to mix it in a way that breaks it apart within the seasonings Put it on medium heat after mixing Mix while breaking it apart with chopsticks or a spoon It’s done when the meat is cooked through and the liquid has reduced Next, let’s marinate the meat for today I think I’ll wrap things up with this for today The first dish is chicken thigh marinated in oyster sauce For two pieces of chicken thigh, use 1 tablespoon of oyster sauce, 1 and a half tablespoons of soy sauce, 1 and a half tablespoons of sake, 1 teaspoon of grated garlic, 1 teaspoon of grated ginger, and 1 tablespoon of sugar Next is sweet and sour mayonnaise marinated chicken breast For this, cut one chicken breast into bite-sized pieces and add 1 tablespoon of mayonnaise, 1/2 tablespoon of soy sauce, 1/2 tablespoon of sugar, and 1/2 tablespoon of vinegar For the other chicken breast, I haven’t decided anything yet, so I’ll just season it lightly The seasoning consists of 1/3 teaspoon of salt, 1 teaspoon of sugar, and 1 tablespoon of sake Mix everything together in a bag and store it in the freezer If it’s fresh meat, it’s okay to store it in the refrigerator if you plan to use it within two days So, I tried making various prepared dishes like this today It looks like I made quite a lot, but Since it’s mostly just simple things like cutting and seasoning, I think it will surprisingly finish quickly It took about 4 hours in total because I was filming today, but If I focus, I think I can finish in about 2 to 3 hours I would be happy if you could at least try the ones that caught your interest Thank you for watching

0:00 はじまり
1:32 水切りヨーグルト
1:57 豆苗の保存
2:48 貝割れ大根の保存
3:05 こねぎの保存
4:22 ニンニクの芽の保存
4:52 ミニトマトの保存
5:19 新玉ねぎの保存
7:16 大根の保存
8:18 大根とツナの煮物
9:43 大根の皮の塩きんぴら
11:40 小松菜のお浸し
14:08 醤油きのこ
17:04 セロリのピクルス
19:03 セロリの柚子胡椒炒め
21:07 長ネギの保存
21:43 春キャベツの白だし漬け
23:52 春キャベツの保存
25:53 ニンジンの胡麻和え
27:45 鶏そぼろ
29:19 鶏肉のオイスターソース漬け
29:56 鶏胸肉の甘酢マヨ漬け
30:16 鶏胸肉の下味だけ
31:03 完成

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