【健康】夏に負けない体をつくる🔥平日５日間の晩ごはんレシピ【管理栄養士のヘルシー献立】

【健康】夏に負けない体をつくる🔥平日５日間の晩ごはんレシピ【管理栄養士のヘルシー献立】

Wash the spinach after making cuts at the base It’s cloudy today, but it was hot all day long~ This year’s rainy season ended in the blink of an eye, and it’s already the heat of midsummer😅 Let’s make nutritious meals to withstand the heat that is coming First, I’ll quickly make the soup♪ Cut the enoki mushrooms into thirds Loosen the roots and add them in Also, add plenty of bean sprouts Add the chicken broth base and simmer for about 5 minutes Later, add the eggs and season with salt and pepper to taste Prepare to boil water for blanching the spinach – Yamato’s Namul Peel the nagaimo and cut it into 4 cm stick shapes Nagaimo is rich in digestive enzymes, making it effective for preventing stomach discomfort and summer fatigue✨ It also contains a lot of vitamin B1, which helps with energy metabolism, making it a great choice for the hot summer when you are prone to fatigue Digestive enzymes break down when heated, so it’s important to consume them raw^^ Add the seasoning and mix it together While long yam is often eaten with ponzu, today I tried seasoning it in a namul style The aroma of sesame oil is irresistible~ I think it looks good when you sprinkle black sesame on it♪ -Spinach Ohitashi- A spinach ohitashi that you crave on hot days It’s best enjoyed well-chilled Boil the spinach in water with added salt First, boil just the stems for 30 seconds, then submerge the whole thing and boil for about 1 minute Drain and chill well in cold water Spinach is rich in vitamins and minerals that can be lost through sweating, and it also contains a lot of water, making it perfect for summer nutrition 🥬 After squeezing out the excess moisture, cut it into manageable lengths Put the ingredients for the marinade into a container and mix them If you are concerned about the alcohol in the mirin, please boil it in a pot and let it cool before using Soak the spinach in the marinade You can eat it right away, but it’s even more delicious when chilled in the refrigerator 😋 It’s great to make a lot and store for later use ◎✨ It’s even hotter when cooking~ – Pork stamina sauté – Dust the pork with a thin layer of flour When it comes to summer fatigue prevention, pork is definitely the way to go! 🐷 The abundant vitamin B1 helps generate energy When you feel weak from the heat, you should eat pork 🐖 Cook the pork in a frying pan with salad oil over medium heat, turning it over to cook both sides Since it won’t all fit at once, I will bake it in several batches Mix the sauce ingredients together With garlic and ginger, it’s a flavor packed with stamina 🔥 Mix well, making sure to dissolve the sugar Once well-cooked, return all the pork to the frying pan Add the sauce and simmer while coating everything It’s complete I will cut the vegetables to accompany the pork Cut the tomatoes into wedges and slice the cucumber thinly Tear the lettuce into small pieces Let’s arrange it on a plate The aroma of garlic and ginger is appetizing♪ Even with summer fatigue, it seems I can eat a lot with this Completion I will also serve well-chilled spinach ohitashi and pickled cucumbers from the refrigerator♪ Since we harvest cucumbers from the garden every day, cucumbers appear somewhere every day, haha The pickling brine for cucumbers is in the ratio of 1 part white dashi to 3 parts water I bought the small spoon-shaped plate at a 100 yen shop I’ve been really into white plates lately I forgot to put an egg in the soup After bringing the soup to a boil, slowly pour in the beaten egg Once it has set gently, it’s ready ^^ Let’s eat~ Today, I harvested corn 🌽 We also harvested mini tomatoes! This is the first time I’ve grown corn, and I think I did pretty well 👏 It looks delicious The wind has started to pick up this afternoon I will make dinner The pickled cucumbers will be cut and chilled I will also cut some for tomorrow’s breakfast -Me kabuto and nagaimo with ponzu dressing- Peel the nagaimo and cut it into 1 cm cubes Today, I think I’ll mix mekabu with ponzu sauce The sticky component of nagaimo helps protect the stomach lining and aids in its function A menu that allows you to get plenty of dietary fiber along with mekabu Finished with katsuobushi on top✨ -Carrot Rape- For some reason, I bought too many carrots I think I’ll use them up in a carrot salad Cut one carrot into thin strips. If you slice it very finely, the flavors will blend and it will taste delicious ^^ It’s easier if you use a slicer 😌 Just add the seasonings and mix, and it’s ready The refreshing sweet and sour seasoning is perfect for summer ☀︎ This recipe is also recommended for using up carrots Sprinkling parsley adds a beautiful color The leftovers are for tomorrow’s meal 🥕 I think I’ll steam the corn harvested from the garden in a steamer and eat it 🌽 For now, I’ll steam two ears and plan to use the remaining one for corn rice tomorrow morning 😌 I’ll cut the corn and arrange it in the steamer Steam it over medium heat for about 10 minutes – Salted mackerel aquapazza – Aquapazza is one of the healthy menus that includes plenty of vegetables and fish The vegetables we will use today are zucchini, tomatoes, and shimeji mushrooms You can also add your favorite vegetables like paprika, broccoli, and asparagus to make it!♪ Cut the salted mackerel into bite-sized pieces Daughter: “Did you cook the rice?” I’m worried because I often forget to do it 😅 Heat olive oil in a frying pan and start cooking the salted mackerel from the skin side Once it has browned, flip it over Wiping off the fat that comes out can help reduce the odor Add sake and water Once it comes to a boil, add the frozen clams and vegetables Since the salted mackerel and clams already contain salt, no additional seasoning like salt is added. 🙆‍♀️ Cover and steam for about 8 minutes Completed~ It’s full of the deliciousness of seafood, and you can eat plenty of vegetables too It’s a simple yet delicious menu that also provides great nutrition✨ Fish dishes can seem quite challenging, but this can be easily made with salted mackerel fillets, so definitely give it a try! The corn has also finished steaming~ – Marinated Bonito Rice Bowl – Since it was another very hot day today, I thought I would make a refreshing marinated bonito rice bowl Bonito is a food rich in protein and iron, effective for fatigue recovery and preventing anemia Marinating it helps to suppress the unique smell of bonito, making it much easier to eat A mouthwatering flavor with garlic and sesame oil 😊 Mix the seasonings together, add the bonito, and mix well, and let it marinate in the refrigerator for about 30 minutes I will also create other menus First, miso soup. Today, I think I’ll add okahijiki Okahijiki has a seaweed-like appearance and name It’s rich in carotene and is a nutritious green-yellow vegetable Today, it’s a simple miso soup with just tofu and okahijiki If you overcook it, the crisp texture will be lost, so turn off the heat after about one minute and dissolve the miso in it Next is simmered green peppers and deep-fried tofu Cut the green peppers in half lengthwise and remove the seeds Cut the aburaage into quarters Put the ingredients for the simmering sauce in a frying pan and heat it up, Once the sauce comes to a boil, add the bell peppers and fried tofu After simmering on low heat for about 10 minutes, it’s ready A delicious dish with the broth soaking in nicely♪ Can be made in advance too 🙆‍♀️ (keeps in the fridge for 4 days) The flavors meld together and it becomes even more delicious with time♪ Tomato and Green Onion Salty Koji Salad Cut the tomato into eight wedges I’ll use the leftover cherry tomatoes too Add the seasoning to a bowl and mix well Add the chopped tomatoes and green onions as well The marinated bonito rice bowl is completed with a soft-boiled egg on top Today’s miso soup has eggplant, tofu, and shimeji mushrooms Add the dashi powder and simmer for about 5 minutes Butter Soy Sauce Steamed Bok Choy Separate the stems and leaves, and cut them into bite-sized pieces By the way, if you don’t have bok choy, you can also use komatsuna or broccoli to make this♪ This recipe with the flavor of butter and soy sauce is sure to whet your appetite♪ Place the stems of the bok choy at the bottom and the leaves on top Add water, cover, and steam for 3 minutes If the leaves are slightly wilted, it’s OK! Quickly stir-fry and add butter and soy sauce Completion~ Coarsely ground pepper to taste 〜 Tomato and Avocado Salad 〜 Cut into 8 equal pieces Cut it in half again Avocados are surprisingly rich in dietary fiber One avocado contains about the same amount of dietary fiber as one burdock root It is characterized by a high content of water-soluble dietary fiber, which helps regulate intestinal health and is effective in improving constipation After cutting the tomato and avocado, place them in a bowl, add the seasonings, and mix them together Tomato and avocado with grainy mustard✨ It’s definitely a delicious combination☺️ 〜 Chicken breast and bell pepper nanban-zuke 〜 Combine the ingredients for the marinade and heat them I’m using an enamel pan, but a pot is also fine Add the ginger, cut into thin strips By the way, I bought this enamel baking dish at Muji Once it comes to a boil, turn off the heat and let it cool Next, let’s prepare the ingredients Cut the bell peppers and paprika 🔪 Slice them in half vertically, remove the seeds, and then cut them diagonally into 1.5 cm wide pieces It’s fine to use just bell peppers without paprika Adding paprika makes it colorful and nice Cut the chicken breast into bite-sized pieces I will cut them to be as uniform in thickness as possible Adding sugar to the seasoning can help reduce the dryness of the meat I will also coat it with potato starch First, stir-fry the bell peppers and paprika Stir-fry over high heat until browned, then it’s ready! Soak it in the marinade Add oil and grill the chicken breast as well Pickled cucumbers in rice bran Grill each side for about 5 minutes over medium heat Once you confirm that it is cooked through, place it in the marinade Bell peppers and paprika are packed with vitamin C! Vitamin C helps prevent the production of melanin and is useful for countering summer UV-related spots. 😌☀️ I’m planning to make tandoori chicken for dinner tonight, so I’ll marinate the chicken in the sauce first. ⭐️ Curry powder has an appetite-stimulating effect and is recommended for the summer when appetite tends to decline It might be a bit spicy for children, so it’s a good idea to use about half the amount of curry powder◎ Cut the chicken into bite-sized pieces Put it in a bowl and toss it with the sauce It’s best to marinate for more than half a day, but if you’re short on time, about 30 minutes is also fine 〜 Garlic sautéed mushrooms 〜 Slice the king oyster mushrooms in half lengthwise and then cut them into thin slices Remove the stem from the hiratake mushroom and separate it Feel free to use other mushrooms like shiitake or maitake as well Mushrooms are sliced thinly Garlic is minced Heat the frying pan and melt the butter Once melted, add the garlic and sauté Once the aroma is released, add the mushrooms Stir-fry over medium heat until wilted, add granulated consomme Please adjust the consommé according to the amount of mushrooms 🦊 Sprinkle with dried parsley and it’s done~ 〜 Broccoli and boiled egg salad 〜 Cut the broccoli into small florets Cut the large ones in half Add salt to boiling water and boil the broccoli The boiling time is about 2 minutes After boiling, drain in a colander and let it cool I’m going to grill the tandoori chicken Since there’s a lot, I’ll bake it in the oven and on the frying pan Bake in the oven at 200°C for about 20 minutes In a frying pan, cook each side for about 5 minutes over medium-low heat Personally, I prefer baking in the oven because it results in a juicier finish 🤗 Continuation of the broccoli salad from… 🥦 Mix the seasonings in a bowl Chop the boiled eggs into small pieces and add them The tandoori chicken has been grilled nicely You can’t tell from the video, but it has a really nice smell of curry powder! I made a lot, so there’s plenty for seconds too! 👌

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