【1週間の献立】腸活を日常にする、毎日の腸活和食朝ごはん。塩麹レシピも。

【1週間の献立】腸活を日常にする、毎日の腸活和食朝ごはん。塩麹レシピも。

“Tuna salted koji yukhoe, carrot and pumpkin kinpira, kimchi natto, miso soup with komatsuna and fried tofu, and iyokan.” Tuna Yukhoe can be made with the power of salt koji to make it melty and delicious. 150g tuna, 1 tablespoon each of salt koji, sesame oil, and 1 teaspoon soy sauce. Let it marinate in the refrigerator for a while. One of my favorite seasonings is salt koji. It doesn’t often appear in my videos, but this week there are many menus using shio koji :-). *See the summary section for the recipe video for our homemade koji seasoning. The side dish is pumpkin and carrot kinpira. Fry in sesame oil. Approximately equal amounts of sake, mirin, and soy sauce. It’s also delicious if you add a little more sake and mirin to make it more sweet :-). Yukhoe is served in a salad with mizuna. Small onion, white sesame, and chili pepper. It is said that the intestinal environment is very important for health. The effects of intestinal activity will not appear immediately, so it is important to continue! . As with salt koji, it’s best to incorporate fermented foods and dietary fiber into your daily diet in a well-balanced manner, and make intestinal activity a part of your daily routine :-). “Chicken breast meatballs with hijiki and maitake mushrooms, cabbage and whitebait with salted malt namul, marinated purple cabbage, and miso soup with radish and wakame.” Steam the cabbage and remove from heat. I often make meatballs using chicken breast, and I add hijiki and mushrooms to add dietary fiber :-). Mince the chicken. (I like to leave it with a chunky texture without mincing it too much :-)). Season with 1 tablespoon of sake and 1/2 tablespoon of salt koji and let stand for a while. The fermented seasonings sake and koji make even the dry chicken breast moist. For the meatballs, add 1/2 chicken breast (200g), 50g of onion, 50g of maitake mushrooms, 1 piece of ginger, and 5g of dried hijiki (rehydrated with water). First, finish the side dishes. Remove from heat and squeeze out the water from the cabbage, mix with salt koji and sesame oil in a 1:1 ratio, and add whitebait and sesame seeds. Completion of salt-koji dressing that can be served with rice. Add the vegetables and 2 tablespoons of potato starch to the chicken breast and mix thoroughly. Fry in a frying pan with sesame oil. Be careful not to touch it too much as it will fall apart easily. 1 tablespoon each of sake, mirin, and soy sauce, and 1/2 tablespoon of cane sugar. The taste is the usual sweet and spicy sauce. Once the mixture is smooth, serve. You can also make salt-koji meatballs without sauce by adding a generous amount of salt-koji seasoning to the meatballs. “Rice cooked with salmon and sweet potato, grilled pumpkin with salt and malt on green onion, stir-fried carrot and tuna, and miso soup with onion and seaweed.” Today I’m going to have rice with fish, so the side dishes will be light. Prepare some vegetable side dishes. Cut the sweet potato for cooking rice into small pieces and soak in water. Sweet potatoes are rich in nutrients that are good for the intestines :-). Then enoki. Just add the pre-made stir-fried carrot tuna and marinated purple cabbage. In the previous video, I summarized various ways to prepare side dishes, so please take a look if you like :-). Remove the water for seasoning from the soaked rice, add 1 cup of rice, 1 tablespoon each of sake and mirin, 1/2 tablespoon of light soy sauce, and a pinch of salt. Top with sweet potatoes, enoki mushrooms, and salted salmon. Another vegetable side dish. Brown the pumpkin and steam it until cooked through. Add salt koji and small onion and stir-fry. If you stir-fry with salt koji instead of salt and pepper, it will have a different taste with a mellow salty taste and umami :-). The great thing about koji is that it is simple to prepare but delicious. Remove the bones from the salmon, loosen it up and mix it all together, and the cooked rice is ready. Delicious cooked rice with the slight sweetness of sweet potatoes :-). “Natto hand rolls, grilled salted salmon, simmered pumpkin, salad, and miso soup with shimeji mushrooms and pumpkin.” Natto is my favorite food and I eat it every day. Lately, I like to eat hikiwari natto in thin rolls or hand rolls. I often eat natto rice and seaweed, and it’s amazing how just “rolling” it makes it taste so different :-). Just serve the salad and pre-made boiled pumpkin. For vinegared rice, add 1 cup of rice, 2 tablespoons of vinegar, 1.5-2 tablespoons of cane sugar, and 2-3 pinches of salt. Hand-rolled today. The taste of seaweed increases when you lightly roast it. Topped with perilla leaves, ground natto, one with small onion, and the other with early red pickled in sweet vinegar. Just rolling it by hand made it a fun meal :-). “Atsu-age tofu grilled with green onion miso, avocado kimchi, boiled egg, bean sprouts and pumpkin miso soup.” Today is a light breakfast day. Avocado, kimchi, sesame seeds, Korean seaweed, and sesame oil. When my stomach is tired, I try to avoid eating fish and meat. Cut the onion and enoki mushrooms into small pieces, and add 1 teaspoon each of miso, mirin, and dashi soy sauce. Put green onion miso with mushrooms on thick fried tofu and grill it. It’s OK if it’s crispy and fragrant. Looking at it now, both the avocado kimchi and this fried tofu look like snacks (lol). At today’s dining table, miso and kimchi are fermented foods. Avocados and mushrooms are rich in dietary fiber. Of course, it’s not good to be biased towards only foods that have an intestinal regulating effect, so make sure you have a good balance of various foods! I want to keep this in mind.

いろいろな食材をバランス良く食べていれば
自然と腸活に繋がるということ🐰🌿

🎞️自家製麹レシピ↓↓
【塩麹･醤油麹･玉ねぎ麹】

🎞️定番副菜レシピ↓↓

🍳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

・【照宝】杉上製せいろ二段18cm
https://www.shouhounet.jp/item-detail/1216022

・【柳宗理 】レードルL
https://amzn.to/49NPALy

・【柳宗理 】ターナー
https://amzn.to/3PkRD1q

・【下村工業】計量カップ
https://amzn.to/43lziaj

・【日々道具】土佐龍　土佐きよらM
https://amzn.to/3TB8Bvd

・【下村工業】ヴェルダン 三徳包丁
https://amzn.to/3TfJVaa

🎥チャプター
オープニング 00:00

Day1 00:25
▼まぐろの塩麹ユッケサラダ
[まぐろ150g、塩麹,ごま油大さじ1、醤油小さじ1]
▼キムチ白ネギ納豆
▼人参とかぼちゃのきんぴら
[酒,みりん,醤油　同量ずつ]
▼小松菜と油揚げと舞茸の味噌汁
▼伊予柑

Day2 03:49
▼ひじきときのこの鶏むねつくね
・つくね…[鶏むね肉半分200g、塩麹大さじ1/2、酒大さじ1、生姜、玉ねぎ50g、ひじき乾燥5、舞茸50g、片栗粉大さじ2]
・甘辛ダレ…[酒,みりん,醤油大さじ1、きび糖大さじ1/2]
▼キャベツとしらすの塩麹ナムル
▼紫キャベツのマリネ
▼大根,わかめの味噌汁

Day3 08:38
▼塩鮭とさつまいもの炊き込みご飯
1合…[塩鮭1切、さつまいも100g、えのき、酒,みりん 各大さじ1、薄口醤油大さじ1/2、塩ひとつまみ]
▼かぼちゃの塩麹ねぎ焼き
[かぼちゃ100g、塩麹大さじ1/2、小葱]
▼人参のツナ炒め
▼紫キャベツとトマトのマリネ
▼玉ねぎとわかめの味噌汁

Day4 13:50
▼納豆手巻き
酢飯1合…[お酢大さじ2、きび糖大さじ1.5〜2、塩2,3つまみ]
▼焼き塩鮭
▼人参のエスニックサラダ
▼かぼちゃの煮物
▼しめじ,かぼちゃの味噌汁

Day5 17:26
▼厚揚げ豆腐のえのきねぎ味噌焼き
ネギ味噌…[小ネギ、味噌,みりん,だし醤油 各小さじ1]
▼アボカドキムチ
▼ゆで卵
▼もやしとかぼちゃの味噌汁

#朝ごはん　#献立 #腸活