【1週間の献立】一汁三菜の和食朝ごはん🥢簡単副菜で栄養バランスも良くする献立

【1週間の献立】一汁三菜の和食朝ごはん🥢簡単副菜で栄養バランスも良くする献立

“Dried Atka mackerel, okra, wakame and tuna with plum ponzu sauce, tomato and enoki mushroom stir-fried with salt koji, pumpkin and shimeji mushroom miso soup.” The most common menu in my house is a Japanese meal with one soup and three side dishes, grilled fish. This time, I would like to introduce the side dishes that go with grilled fish. First, okra, wakame and tuna with plum ponzu sauce. Salted wakame that has been desalted and boiled okra are cut into bite-sized pieces. One pounded pickled plum, one tablespoon of ponzu sauce, and 1/2 teaspoon of brown sugar. Add the okra, wakame, tuna (unsalted and non-oil), and roasted sesame seeds, and mix to finish. In the summer, I especially want to eat refreshing foods like vinegar and plum :-). Next, tomato and enoki mushroom stir-fried with salt koji. Of the two side dishes, I often combine one with a cold dish such as a salad or a salad, and the other with a cooked dish such as a stir-fry. Heat sesame oil and fry enoki mushrooms. When they are soft, add tomatoes, add shio-koji and stir fry quickly. It’s done in no time :-). For side dishes, I make combinations of 2-3 ingredients from the fridge, thinking about the color. Today’s fish is dried hokke. I always have dried fish and salted fish in the freezer, which are convenient to make a dish just by grilling. “Sockeye salmon, umeboshi and bonito rolled omelet, sesame vinegar with cucumber and myoga, tofu and wakame miso soup”. Today, I made a slight change to my usual white dashi rolled omelet. Two eggs, one beaten umeboshi, bonito flakes, 1 teaspoon mirin, 1 teaspoon white dashi, 40cc water. It’s a bit awkward, but it’ll be fine if you use a rolling mat to shape it. (↑I feel like I’ve been saying this every time recently (lol). Next, cucumber and myoga dressed in sesame vinegar. Rub the shredded cucumber with salt. Slice the myoga into thin slices. I love myoga so much that I always buy it when I find a big bag for sale♪. 1 tablespoon ground sesame seeds, 1/2 tablespoon vinegar, 1/2 tablespoon soy sauce, 1/2 tablespoon cane sugar. Mix the cucumber, which has been thoroughly squeezed dry, with the myoga. It’s crisp and the refreshing spiciness of the myoga is perfect for the hot season♪ Top with shiso leaves. Of all the grilled fish, I like salted sockeye salmon the most:-). “Dried horse mackerel, tomatoes pickled in salt koji, pumpkin and hijiki hishio salad, radish and enoki miso soup.” First, tomatoes pickled in salt koji. Mix the tomatoes and shiso leaves with salt koji and leave them in the refrigerator for a while. Next, pumpkin and hijiki hishio salad. Cut the pumpkin into bite-sized pieces and boil it. Wash the rehydrated hijiki thoroughly. Once the pumpkin is cooked, boil the hijiki as well. Mix the pumpkin, drained hijiki, 1 tablespoon of hishio, and 1 teaspoon of cane sugar, and you’re done:-). It’s difficult to plan a detailed nutritional balance every day, so when I plan my menu, I pay attention to the color of the ingredients. The colors of the menu are not only good for appearance, but also make it easier to balance your nutrition by eating vegetables of various colors. Today’s fish is dried horse mackerel. “Salted salmon, stir-fried green peppers and eggs with white dashi, okra natto, miso soup with shimeji mushrooms and fried tofu.” I always add vegetables such as condiments to my natto. I remove the calyx from the okra, rub it on a board, and boil it briefly. Today’s natto contains okra, myoga, hishio, and vinegar. Right now, I have a lot of green peppers harvested from a friend’s farm in my refrigerator! . Today I’m going to saute them with eggs. 1 egg, 1/2 tablespoon of white dashi, 1 teaspoon of mirin. Heat sesame oil, sprinkle a little salt and fry the green peppers. Add the beaten eggs and cook briefly. Season with salt and black pepper and it’s done. The fish is salted salmon. When deciding on a menu, other than color, I keep in mind “gentleness”. I do this loosely, but I always keep this in mind. Of course, it’s difficult to eat a lot of different ingredients in just one menu, so I try to balance it for breakfast, lunch, and dinner and over the course of several days. “Salted mackerel, carrot and broccoli sprout namul, broccoli and mushroom cheese saute, new onion and enoki miso soup”. Cut the carrots into thin strips with a slicer. Cut the broccoli into bite-sized pieces. I found some leftover mushrooms in the fridge. I’m going to use them today. First, make Shio-Koji Namul with carrots and broccoli sprouts. Rub carrots with salt and squeeze out the water thoroughly, then add broccoli sprouts, Shio-Koji, sesame oil, and sesame seeds. Next, saute broccoli and mushrooms with cheese. Heat olive oil and brown the broccoli. Sprinkle with salt and steam. Once the broccoli is cooked through, add the mushrooms. Grate as much Parmigiano Reggiano as you like. Add extra cheese. I used salted mackerel for the fish. These are all easy to make, so I hope they will be helpful when you’re not sure what to cook:-). Thank you for watching until the end.

干物などの焼き魚メニューの日の副菜アイデアです🐟
レシピメモは概要欄の下のほうに↓↓

🎞️うちの定番副菜はこちら！↓

🍳動画内で使用している調理道具🍳↓↓
・【長谷園】みそ汁鍋(小)
https://a.r10.to/hUmeaO

・【華月】大黒ごはん鍋(1合)
大黒ごはん鍋　１合

・【ビタクラフト】スーパー鉄フライパン20cm
https://amzn.to/4cgj9qF

・【ビタクラフト】スーパー鉄フライパン26cm
https://amzn.to/3wREC9f

・【グリーンパン】ストゥディオ ミルクパン 14cm
ストゥディオ ミルクパン 14cm　IH／ガス火対応

・【中村銅器製作所】卵焼き鍋10長(10×15)
https://amzn.to/3TiiyMt

・【ストウブ】サービングターナー
https://amzn.to/3vao63L

・【下村工業】計量カップ
https://amzn.to/43lziaj

・【家事問屋】下ごしらえボウル13cm
https://a.r10.to/hkWRYv

🎥チャプター
オープニング 00:00

Day1 00:26
▼ほっけの干物
▼オクラとわかめとツナの梅ポン酢和え
[オクラ4つ、塩蔵わかめ10g、ツナ1缶(無塩,ノンオイル)、梅干し1つ、ポン酢大さじ1、きび糖小さじ1/2〜、いりごま]
▼トマトとえのきの塩麹炒め
[えのき40g、中トマト1つ(80g)、塩麹小さじ1〜]
▼かぼちゃとしめじの味噌汁

Day2 04:10
▼焼き塩紅鮭
▼かつお梅だし巻き卵
[卵2つ、梅干し1つ、カツオ節、みりん,白だし小さじ1、水40cc]
▼きゅうりと茗荷のごま酢和え
[きゅうり1つ、茗荷1つ、すりごま大さじ1、酢,醤油,きび糖 各大さじ1/2]
▼豆腐とわかめの味噌汁

Day3 08:10
▼鯵の干物
▼トマトの塩麹漬け
▼かぼちゃとひじきのひしおサラダ
[かぼちゃ200g、乾燥ひじき6g、ひしお大さじ1〜、きび糖小さじ1]
▼大根とえのきの味噌汁

Day4 11:38
▼焼き塩鮭
▼ピーマンとたまごの白だし炒め
[卵1つ、白だし大さじ1/2、みりん小さじ1]
▼おくら茗荷納豆
▼しめじと油揚げの味噌汁

Day5 15:28
▼焼き塩鯖
▼人参とブロッコリースプラウトの塩麹ナムル
▼ブロッコリーとマッシュルームのチーズソテー
▼新玉ねぎとえのきの味噌汁

オープニングBGM提供:
若林タカツグ様

#朝ごはん　#献立　#レシピ