【1週間の献立】寒暖差が大きい春の始まりに。バランスよく身体を労わる朝ごはん

【1週間の献立】寒暖差が大きい春の始まりに。バランスよく身体を労わる朝ごはん

“Salt-grilled yellowtail and green onions, sesame ponzu salad with bean sprouts and carrots, natto rice, and miso soup with wakame and tofu.” This week’s breakfast is a Japanese menu that will keep your body healthy. First, prepare the side dishes. Finely chop the carrots with a slicer. Cut the bean sprouts into easy-to-eat lengths. Chop the green onions to use later. 1 tablespoon of ponzu sauce, 1 teaspoon each of cane sugar and sesame oil, and sesame seeds. Toss the dressing on the salad before serving. Remove excess water with paper towels, coat with salt koji and leave for about 30 minutes. Lightly wipe off the salt and koji before grilling. Among fish, yellowtail is rich in vitamin B1, which has a fatigue-relieving effect. Furthermore, if you eat it with green onions, it will improve the fatigue recovery effect :-). Yellowtail, which tends to have a bad odor, can be soaked in salt koji to suppress the odor due to the power of koji mold. While baking, toss with dressing and serve with salad. As I talked about in the previous video, ever since I started to feel unwell due to a lack of B vitamins due to my lack of food intake, I have been especially conscious of vitamin B1 in my diet, which I tend to be deficient in. Thanks to that, I no longer feel strangely tired :-). What you eat is really important. This is one thing I will continue to pay attention to. Natto contains vinegar. Then pickled plums, shiso leaves, and sesame seeds. In addition to suppressing odors, salt koji also has the effect of increasing the flavor and making fish and meat soft and moist. “Simmered flounder, pumpkin and edamame with sesame dressing, mizuna and purple cabbage salad, onion and wakame miso soup.” Today’s side dish is pumpkin and edamame with sesame dressing. Place thinly sliced ​​pumpkin and frozen edamame in a steamer basket and steam. Edamame contains the highest amount of vitamin B1 among vegetables, so I’ve been keeping frozen ones on hand these days because they’re easy to use. I learned that it makes sense to eat edamame, which is rich in vitamin B1 (which breaks down carbohydrates), as a snack with alcohol. 2 tablespoons of ground sesame seeds, 2 teaspoons of soy sauce, 2 teaspoons of cane sugar, 1 teaspoon of white dashi stock. After mixing the edamame and pumpkin, the sesame dressing is complete. Today’s main dish is boiled flounder. 200cc of water, 4 tablespoons of sake, 1 tablespoon of cane sugar, 2 tablespoons each of mirin and soy sauce. Add ginger and heat. When it starts to simmer, add the fish, cover and simmer for about 15 minutes. Remove the lid, boil it down a little, and it’s done :-). Braised flounder served with rice is my husband’s favorite dish. “Pork chives and eggs, steamed carrots and broccoli, salad, miso soup with maitake mushrooms and wakame.” To use up the leftover chives, today I made chive eggs. Add some salt and pepper to the two eggs. 1 tablespoon of sake, 1/2 tablespoon each of soy sauce, oyster sauce, and brown sugar. Add the seasonings first. Lately, I’ve been into simply grilling and eating carrots, so I’ve been cutting them into sticks and storing them for immediate use :-). Once browned, add a little salt and grated Parmesan. Cover and steam until cooked through. Fry the eggs in a frying pan with sesame oil. As soon as it’s about half set, put it in a bowl. Today’s chive balls contain pork. I’m the type of person who doesn’t eat much meat unless I’m conscious of it, so I add pork, which is rich in vitamin B1, to make pork chive balls. Add the seasonings and stir-fry. Add the chives and stir-fry quickly, then add the eggs from earlier and mix them together. Carrots are sweet and delicious when slowly steamed :-). I also like to grill or bake them in the oven. Fresh and sweet spring carrots are also starting to appear at greengrocers, so it’s a vegetable I’m even more excited about :-). “Tuna and avocado pickled in salted rice malt, broccoli with sesame dressing, and miso soup with pumpkin and onion.” Today, my husband and I both like pickled rice bowl. 1/2 tablespoon each of salt koji, soy sauce, boiled mirin, and sesame oil. I was thinking of making a pickled rice bowl with soy sauce koji, but I ran out of it, so I hurriedly made a pickle sauce with salt koji. Toss the tuna in the salt-koji sauce and marinate in the refrigerator for a while. I overlapped with Day 2, but the side dish was sesame dressing. The vegetable is broccoli. For today’s sesame dressing, I used boiled mirin left over from the pickling sauce instead of cane sugar. I think it’s better for the body to use boiled mirin instead of sugar, so I do that when I have time :-). Before eating, cut the avocado into pieces about the same size as the tuna and toss them in the sauce. For 1 cup of vinegared rice, add 2 tablespoons of vinegar, 1.5 tablespoons of cane sugar, and a few pinches of salt. Spread the grilled nori and place the tuna on top. I like using koji in the sauce to make the tuna pickled with a sticky texture :-). “Buckwheat flour banana pancakes”. In the end, I wanted to make pancakes with buckwheat flour, so I gave it a try. (It’s no longer Japanese food 😅). 50g banana, 1 egg, 2 tablespoons cane sugar, 40g soy milk, 50g each of buckwheat flour and wheat flour, and 5g baking powder. I made it on a whim, so this time I changed the proportions when making pumpkin pancakes. I started making dishes using buckwheat flour, such as the galette I posted earlier, because buckwheat flour is also rich in vitamin B1 :-). I’m still learning how to use it. This time, I tried to make it thicker by using a soft and heavy fabric. I would like to make a diluted version with more water :-). I didn’t have any rice flour, so I used wheat flour, but I wonder if using rice flour would make it more chewy? . It’s fun to research new ingredients like this♪ Served with butter and honey :-). The buckwheat flour pancakes have a crisp and light texture. Looks like it would go well with meal-style pancakes :-). I think I’ll try making it again with different quantities. Thank you for watching until the end :-).

一汁三菜の和食でバランスの良い食卓を😊
最近は不足しがちだったビタミンB1を意識して摂るようにしたら、体の調子が良くなりました！

🍳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26cm
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・【ビタクラフト】スーパー鉄フライパン20cm
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・【栗原はるみ】ステンレスフライパンカバー18-22
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・【バッラリーニ】ローマフライパン26cm
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・【柳宗理 】レードルL
https://amzn.to/49NPALy

・【家事問屋】下ごしらえボウル13cm
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・【下村工業】計量カップ
https://amzn.to/43lziaj

・【chill coffee】コーヒースケール
https://amzn.to/3XrLHIg

🎥チャプター
オープニング 00:00

Day1 00:21
▼ブリとネギの塩麹焼き
▼人参と豆苗のごまポン酢サラダ
・ドレッシング…[ポン酢大さじ1、きび糖,ごま油小さじ1、ごま]
▼梅納豆ご飯
▼豆腐とわかめの味噌汁

Day2 03:45
▼カラスカレイの煮付け
[カレイ3切、生姜2、水200cc、酒大さじ4、みりん,醤油 各大さじ2強、きび糖大さじ1]
▼水菜と紫キャベツのサラダ
▼かぼちゃと枝豆の胡麻和え
・胡麻和え…[すりごま大さじ2、醤油,きび糖 各小さじ2、白だし小さじ1]
▼玉ねぎとわかめとえのきの味噌汁

Day3 07:35
▼豚ニラ玉
[卵2つ、塩、胡椒、豚150g、ニラ、酒大さじ1、
醤油,オイスターソース,きび砂糖 各大さじ1/2]
▼人参とブロッコリーの蒸し焼き
▼ゴマドレサラダ
▼わかめと舞茸とねぎの味噌汁

Day4 11:26
▼マグロとアボカドの塩麹漬け丼
[まぐろ130〜150g、塩麹,醤油,煮切りみりん大さじ1/2、ごま油大さじ1]
▼ブロッコリーの胡麻和え
▼かぼちゃと玉ねぎの味噌汁

Day5 14:55
▼蕎麦粉のバナナパンケーキ
[バナナ50g、たまご1つ、きび糖大さじ2、豆乳40cc、蕎麦粉50g、小麦粉50g、ベーキングパウダー5g]

#朝ごはん　#献立　#和食