212、ヘルシーでも栄養がしっかり摂れる健康的な家ごはん

212、ヘルシーでも栄養がしっかり摂れる健康的な家ごはん

This is Masa. Thank you for watching. Leafy Vegetable and Mushroom Dish Leafy vegetables (200g), shiitake mushrooms (1 pack), enoki mushrooms (1 bag), bonito flakes (as desired), Japanese dashi (200cc), mirin (3 tablespoons, alcohol-free), soy sauce (3 tablespoons) Spinach is also delicious instead of these leafy vegetables.
(For spinach preparation, see the previous video.) The stems and leaves cook at different speeds, so separate them. Halve any large leaves. Halve any thicker ones lengthwise. Boil the stems for 2 minutes, then add the leaves for 1 minute. Japanese dashi (200cc), mirin, soy sauce (3 tablespoons each), bonito flakes. Cut into bite-sized pieces and halve lengthwise. Boil the mushrooms for 1 minute. Add the mushrooms while they’re still hot. A dish made with burdock, vinegar, and sesame seeds. Burdock (100g), chili pepper (optional), vinegar (100cc), ground sesame seeds (1 tablespoon), sesame oil (1 teaspoon). Adding ground sesame seeds and sesame oil to the vinegar and burdock increases its nutritional value. Wash dirty burdock with a scrubbing brush. Do not peel the surface until it turns white. The flavor, aroma, and nutrients are in the brown parts, so remove only the soil. Cook using the “3COINS Insulated Vegetable Maker” with a small amount of water. The more you cut the vegetables, the more enzymes that destroy chlorogenic acid are released. To inactivate the enzymes, microwave the burdock root while it’s still long. Microwave the thick burdock root at 500W for 2 minutes, then add the thin burdock root and cook for 3 minutes. Once soft, cut into pieces. Seasoned vinegar (100cc), sesame oil (1 teaspoon), ground sesame seeds (1 tablespoon) Fish Miso Soup Add the fish before it boils to prevent the skin from peeling. Once the water has cooled, simmer over high heat. Once the fish has turned white, rinse it with water. Remove any scales or impurities. Set aside 100cc of the dashi stock (for later use). 味噌汁に使うネギを収穫します。 Add the green onions last. Soybean Pumpkin Hamburgers 300g pumpkin, 1 packet (80g) of soy meat, 2 eggs (or 1 large egg), 100cc dashi stock, 1 tablespoon sugar, 1 tablespoon soy sauce, 1 teaspoon potato starch Cook for about 3 minutes until tender, then cut into pieces. Add a small amount of water and microwave. Remove the skin from the pumpkin once it’s tender. Mash thoroughly so there are no lumps. This recipe is low in calories because it uses soybeans instead of ground meat. Soybeans are a good source of protein. In addition to soy protein, fish miso soup can also provide protein. Wear gloves on both hands while mixing. I accidentally only wore one. It’s difficult to put on one glove while wearing the other. Use about 100g per container. Add the rest later. Dashi stock (100cc), sugar and soy sauce (1 tablespoon each), potato starch (1 teaspoon) The ingredients are preheated, so don’t worry about the heat. Once both sides are browned, add the seasonings. Simmer over low heat for about 1 minute and it’s done. Thank you for watching.

0:00 ツルムラサキとキノコのお浸し
2:37 ごま入り酢ごぼう
4:18 魚のアラで味噌汁
5:37 大豆のお肉でかぼちゃハンバーグ

📝ツルムラサキとキノコのお浸し
食材（作り置き分を含む）
ツルムラサキ　200ｇ
しめじ　1Ｐ
えのき　1袋
鰹節　お好み量
和風出汁　200cc
煮切ったみりん　大さじ3
醤油　大さじ3

ツルムラサキは旬が終わり、販売が終了しているかもしれません。
ほうれん草に変えても美味しいです。
みりんが無い時は砂糖で代用してください。

📝ごま入り酢ごぼう
食材（3人分）
ごぼう　100ｇ
針唐辛子　お好み量
カンタン酢　100cc
すりごま　大さじ1
ごま油　小さじ1

📝魚のアラで味噌汁
食材（お好み量）
魚のアラ
味噌
刻みネギ

📝大豆のお肉でかぼちゃハンバーグ
食材（3人分）
1人100ｇちょっとで3個できます
かぼちゃ　300ｇ
大豆のお肉　1袋80ｇ
和風出汁　100cc
砂糖　大さじ1
醤油　大さじ1
片栗粉　小さじ1

最後まで読んで下さり、ありがとうございます🙏🙏
また、お会いできると嬉しいです😊