この夏はパワフルに動く！貧血、疲れに嬉しい作り置き８品｜鉄分不足を解消する食生活｜貧血を解消する鉄分がしっかり取れるおかず

この夏はパワフルに動く！貧血、疲れに嬉しい作り置き８品｜鉄分不足を解消する食生活｜貧血を解消する鉄分がしっかり取れるおかず

Good evening! This is Abeshi. Today, I’d like to introduce 8 stamina-boosting side dishes to prevent summer fatigue and anemia. The way we remove the down from our okra is to scrape it off with the back of a knife. This is the most reliable way to remove the down and make it smooth. After removing the stems of the okra (8 stalks), peel the calyx all the way around, so you can eat more of it, so be careful when preparing it. Cut the okra into slices and heat in a 600W microwave for 1 minute. This is the perfect heating time to keep the texture just right. I want to eat the kiriboshi daikon (20g) raw as is. Try soaking it in hot water for 10 minutes to rehydrate it. Is raw kiriboshi daikon crispy? Crunchy? It’s an addictive, unique texture that you can’t stop eating… Umeboshi (2 pcs), soy sauce (1/2 tbsp), sesame oil (1 tbsp), mirin (1 tbsp). Loosen the umeboshi and boil off the mirin. A sauce that tastes good on anything…♡︎ In summer, the temperature inside the refrigerator changes easily. So, make sure to add a lot of acid and salt to the seasoning to make the prepared food last longer ! A simple recipe that just requires adding mozuku (100g) that can be eaten easily… and mixing well. “Sticky dried daikon radish with umeboshi and mozuku” The refreshing taste of umeboshi increases your appetite, and citric acid keeps your body from getting tired. When you think of vegetables rich in iron, you might think of spinach, but in fact komatsuna contains more iron! Eggs (2 pieces) This is also a food that contains iron. You don’t need to add seasoning because you want to make fluffy sweet eggs. The key to making fluffy sweet eggs is not to brown them or stir them too much. If you touch the eggs immediately after putting them in, they will become finely scrambled eggs, so when the edges start to cook and harden, stir them vigorously. Recently, I’ve hardly seen any domestic clams… I miss the days when I used to remove the sand. Canned clams (1), white soup stock (1 tablespoon) *10 times concentrated mustard (1/2 tablespoon) Adding mustard will eliminate the clam odor and leave only a refreshing taste! A tip to elevate a simple dish. The komatsuna will release so much water that you don’t need to add water to adjust the taste . Clams contain heme iron, which is easily absorbed, so it’s a fresh and delicious dish, but behind it is an iron bomb side dish that is made with the intention of preventing anemia. “Komatsuna and egg in clam soup stock” The clam soup stock will soak into the komatsuna and eggs. I want to keep the bell peppers (6 pieces) crunchy, so I’m only going to lightly cook them. So it’s better to remove the seeds that you don’t usually care about so you don’t have to worry about them getting left in your mouth! No matter how much I sharpen them, the knife in my house has become dull. Even if it’s not cutting well, if you put the knife into the flesh, you can cut it finely! I’ve always sharpened it with a stone myself, but it’s about time to ask a professional to sharpen my knives… Heat the peppers in the microwave at 600W for 1 minute. Black sesame seeds contain more polyphenols than white sesame seeds ♡︎ The nutrients are contained in this hard skin, so it’s a good idea to crush the hard skin of the sesame seeds firmly and peel it off! If you grind it into sesame, it will have a rich aroma and be delicious! Ground black sesame seeds (3 tablespoons), soy sauce (1 tablespoon) Miso (1/2 tablespoon), mayonnaise (1 tablespoon) When you add mayonnaise, the texture changes mysteriously when it is combined with tofu. It becomes a thick and creamy texture. Cotton silk tofu (200g) Or rather, this is white dressing…or rather, black dressing…lol 1 tablespoon of black sesame seeds and 1 stalk of spinach contain the same amount of iron. The iron in black sesame is hard to absorb, but if you take it with vitamin C, the absorption rate increases! This delicious side dish of bell peppers and black sesame, which are rich in vitamin C, is also recommended for those who are prone to anemia! “Bell peppers with black sesame and white dressing” A crunchy and rich black… white dressing that is good for the body. If you pound the cucumbers (2 stalks), the seasonings will stick to the bumpy cut surface, making it perfect for Japanese dishes that don’t have time to let the flavors blend. Let’s easily prepare the spear squid (2 cups) using a bowl and kitchen scissors instead of on a cutting board . Pull the body and legs and the internal organs will come out with the legs. There is a large cartilage in the body, so pull it out with your hands. Cut the part under the eyes with kitchen scissors. There is a hard opening in the middle of the leg, so remove it with your hands. The parts other than the legs have ink sacs, so don’t touch them too much and put them in the food waste. All the rest is edible, so just wash them well and cut them to your desired thickness. This method is the easiest and I recommend it because it requires less washing up♡︎Put the squid and sake (one shot) in a frying pan and heat thoroughly over low to medium heat until it turns whitish. I don’t see much raw squid at the supermarket near me, but raw squid has a different flavor!!! I also add the squid broth to make it even more delicious…♡︎Lemon juice (2 tablespoons) Ginger (1/2 piece), salt (a little) The acidity of the lemon helps prevent summer fatigue! “Pounded cucumber and squid with lemon ginger” A delicious dish with plenty of squid and crispy cucumber. This year, I’m hooked on eating green peppers raw! Cut them into 2cm cubes. Crispy and crunchy, once you try this texture, you’ll never forget it… Raw green peppers are less likely to be bitter and don’t have a grassy smell! Tomatoes are both an ingredient and a flavor for the sauce. Cut the tomato (1 piece) to the same size as the green pepper. I’m happy that summer is the perfect time to eat raw vegetables that can easily cool the body without hesitation. Prepare one lemon and use the peel and juice separately. Since this is the first cold shabu-shabu of the year, I’d like to introduce my family’s secret to making cold shabu-shabu delicious again this year. 1. The water for shabu-shabu is water (500ml to 1L), salt (1 teaspoon), and sake (one round). Season with salt and remove the odor of the meat with sake. 2. Heat the meat over low to medium heat until it changes color so that it doesn’t boil. If you shabu-shabu in boiling water, the fat of the meat will be taken away and it will become dry. 3. To prevent the meat from cooking further with preheating, cool it in water at room temperature instead of ice water. If you put it in cold water, the fat will solidify, so it will taste greasy when you eat it. Just by following these three steps, you can make a delicious cold shabu-shabu. If you prepare it in advance and serve it, heat it in the microwave until the fat of the meat melts, then return it to room temperature and eat it to restore the tender shabu-shabu meat! In the summer, we use lemons very often, so here are two essentials for our home that allow us to enjoy lemons deliciously. Shio-koji (1/2 tablespoon), soy sauce (1 tablespoon), ginger (1/2 tablespoon), lemon peel (1/2 lemon), lemon juice (1 lemon) Beef is rich in iron and contains heme iron, which is easily absorbed by the body. The gentle sweetness of Shio-koji and the refreshing lemon sauce are irresistible. You ‘ll be addicted to the tender meat and crunchy vegetables, and the iron-rich side dish is actually great for anemia, so it’s great for your body. “Summer Vegetables with Koji Lemon Sauce Cold Beef Shabu” How about this year’s first cold shabu on a hot day? Garlic is a stamina food. Thinly slice the garlic (3 cloves). The aroma has an appetite-boosting effect, and eating it with vitamin B1 increases absorption. Foods that are high in vitamin B1 include pork, liver, soybeans, nuts… I used chicken breast to make it less heavy because it will be fried, but chicken breast also contains it! An easy batter that doesn’t use eggs! Mayonnaise (2 tablespoons), rice flour (2 tablespoons), water (50ml to 70ml), powdered cheese (1 tablespoon) The rice flour you use will affect the final result, so try adjusting the amount of water until you get this consistency! Let’s go gluten-free while we’re at it! My favorite breadcrumbs have a great smell and are healthy too♡︎ Open the chicken fillets (10 pieces) in half. Remove the tendons if necessary! Oops. Be careful not to let it pop out. The key to this batter is to spread it thinly before applying it! If the batter is too thick, it will have a slightly sticky texture. Press the breadcrumbs firmly on both sides to make it perfect! Fill the frying pan with oil and fry in 180℃ oil for 3 minutes on each side. It will be crispy even if you store it in the refrigerator and reheat it in the toaster. If you freeze it, store it before frying and fry it in a lot of oil while it is still frozen. The punch of the garlic spreads directly in your mouth and makes you want to eat more and more rice…♡︎ “Garlic cheese chicken breast cutlet” The garlic smells explosive, so you should eat it when you don’t have anything to eat. It’s not often that you use fresh parsley. It is said that parsley contains about 3.8 times more iron than spinach! It also contains vitamin C, so it is recommended to use it as a topping without heating it! When it comes to iron supplementation, the first thing that comes to mind is chicken liver. Did you know that there are two types of iron: heme iron and non-heme iron? Heme iron is found in many animal foods such as meat, and is highly absorbed by the body even when eaten raw. Non-heme iron is found in many plant foods such as vegetables, and is less absorbed when eaten raw. The absorption rate of non-heme iron also increases when taken with vitamin C! Another way to be conscious of iron intake on a daily basis is to use iron kitchen tools! This is an iron frying pan, and you can naturally get iron just by cooking with iron. Chicken liver (300g), steamed beans (120g), ginger (1/2 piece), garlic (1 piece), sake (50ml), soy sauce (1 tablespoon), mirin (1 tablespoon), curry powder (1 tablespoon) Chicken liver has little odor, so it doesn’t need to be prepared extensively. Pork liver needs to be prepared. Pork liver has a strong odor, so prepare it thoroughly. Cover and simmer on low to medium heat for 15 minutes. Open the lid and cook until the broth is reduced! Curry-flavored liver is a bit of a new world. I can’t imagine liver and rice together, but they go well together. Lol It’s also great as a snack with a beer… “Curry Beans Liver” The aroma of spices means you don’t even notice the smell of liver. Let me introduce you to my favorite salted pork. First, cut the thigh meat, which has a lot of iron among pork, into 1cm widths. Make sure the size is easy to eat. By rubbing well with salt (1 teaspoon), sugar (1 teaspoon), and sake (one turn) , the meat will not dry out and will be soft. Pepper (appropriate amount), rosemary (1 teaspoon) Spices and herbs should be carefully sprinkled on the surface. Leave it for 15 minutes and wait for the meat to return to room temperature. This is a cooking method that is useful when making homemade bacon easily, but you will cook the pork while adding aroma with tea leaves. The key to making it delicious is to use a lot of tea leaves. Don’t use less than this, but more is better. Tea leaves such as barley tea, green tea, and tea also have a different taste, so it is also recommended when you want to use up a lot of tea leaves left at home. Apply oil to the net so that the meat does not stick. Apply oil to the net so that the meat does not stick. Bake in a 180°C oven for 25 minutes. The aroma of tea leaves spreads in the kitchen while baking, creating a happy space… The meat is soft and the aroma of tea leaves eliminates the smell of the meat , and when it is freshly made, the aroma of tea leaves transfers slightly to the meat. “Tea Leaves Grilled Delicious Salt Pork” The more you chew, the more delicious the salt pork becomes. Today, we introduced 8 stamina side dishes to prevent summer fatigue and anemia. With a little effort in your diet, you can overcome the summer fatigue! Try to eat lots of vegetables that are high in iron and in season! And don’t cool your body too much with air conditioners or drinks ♡︎ Let’s get through this hot summer together with meals!

〜保存目安について〜
保存目安は、冷蔵庫の環境、季節、によって多少変わります！目安として参考にしてください🫡💕

🍙よくある質問

・キューブタイプのにんにくと生姜はどうやって作っていますか？
A、ニンニクはフードプロセッサーでみじん切りに。生姜は酒（適量）と合わせてフードプロセッサーですりおろしに。
その後シリコン製氷機で凍らせてから冷凍保存しています！

・保存容器は何を使っていますか？
A、IKEAの保存容器を使用しています。

🍒レシピ🍒

00:00本日の動画は？
00:05①梅干しともずくのねばねば切り干し大根
分量：６人前
保存目安：冷蔵４日間

・オクラ（８本）
・切り干し大根（２０g）
・もずく（１００g）

・いりごま（適量）
ーAー
・梅干し（２個）
・醤油（大さじ１/２）
・ごま油（大さじ１）
・みりん（大さじ１）

①オクラは輪切りにし電子レンジ６００Wで１分加熱する。切り干し大根はお湯に１０分つけて戻し、しぼって水気をよくきる。
②梅干しはほぐし、みりんは煮切ってAを混ぜる。①の野菜ともずくを入れよく和えいりごまを振る。

02:26②小松菜と卵のあさり出汁のお浸し
分量：４人前
保存目安：冷蔵４日間

・小松菜（１束）
・卵（２個）

ーAー
・あさり缶（１個）
・白だし（大さじ１）※１０倍濃縮
・からし（大さじ１/２）

①小松菜は食べやすい長さに切る。
②フライパンに油を引き弱火から中火で熱し、溶いた卵を入れ焦がさないように炒め器に取り出す。同じフライパンにAを入れ沸騰したら小松菜を入れしんなりするまで弱火から中火で加熱する。

〜ポイント〜

04:27③ピーマンの黒胡麻白和え
分量：６人前
保存目安：冷蔵３日間

・ピーマン（６個）
・木綿絹豆腐（２００g）

ーAー
・すり黒胡麻（大さじ３）
・醤油（大さじ１）
・味噌（大さじ１/２）
・マヨネーズ（大さじ１）

①ピーマンは細切りにし電子レンジ６００Wで１分加熱する。
②Aと木綿豆腐をよく混ぜ合わせピーマンを入れて和える。

07:00④たたききゅうりとイカのレモンジンジャー和え
分量：６人前
保存目安：冷蔵３日間

・きゅうり（２本）
・やりいか（２杯）

・酒（ひとまわし）
ーAー
・レモン果汁（大さじ２）
・生姜（１/２片）
・塩（少々）

①きゅうりはめん棒で叩き食べやすい大きさに切る。生姜はすりおろす。やりいかは軟骨と内臓を取り除きよく洗ったらキッチンバサミで１cm幅に切る。
②フライパンにいかと酒を入れ火が通るまで弱火から中火で加熱する。
③ボウルにきゅうりとイカ、Aを入れよく和える。

08:42⑤夏野菜の麹レモンダレ冷牛しゃぶ
分量：４人前
保存目安：冷蔵４日間

・ピーマン（３個）
・トマト（１個）
・牛こま肉（３００g）

ーAー
・水（５００ml〜１L）
・塩（小さじ１）
・酒（ひとまわし）
ーBー
・塩麹（大さじ１/２）
・醤油（大さじ１）
・生姜（大さじ１/２片）
・レモンの皮（１/２個分）
・レモン果汁（１個分）

①ピーマンとトマトは２cm幅の角切りにする。
②Aを鍋に入れ沸騰したら牛肉を入れ沸騰させないように弱火から中火で肉の色が変わるまで加熱する。水にさっと肉を通し冷めたら水気をよくきりボウルに入れる。
③牛肉に①の野菜とBを加えよく和える。

10:55⑥にんにくチーズささみカツ
分量：１０個分
保存目安：冷蔵３日間、冷凍２週間

・にんにく（３片）
・ささみ（１０本）

・パン粉（適量）
ーAー
・マヨネーズ（大さじ２）
・米粉（大さじ２）
・水（５０ml〜７０ml）
・粉チーズ（大さじ１）

①にんにくは薄切りにし、ささみは半分に開く。
②ささみににんにくを挟みAを混ぜた衣を薄くつけパン粉を塗す。
③フライパンひたひたに油を入れたら１８０℃の油で片面３分ずつ揚げる。

13:13⑦カレービーンズレバー
分量：６人前
保存目安：冷蔵５日間

・パセリ（１本）
・蒸し豆（１２０g）
・鶏レバー（３００g）
ーAー
・生姜（１ /２片）
・にんにく（１片）
・酒（５０ml）
・醤油（大さじ１）
・みりん（大さじ１）
・カレー粉（大さじ１）

①パセリは葉っぱをみじん切りにする。生姜はすりおろし、にんにくはみじん切りにする。鶏レバーはキッチンバサミで食べやすい大きさに切り血の塊などを取り除いたら水の濁りがなくなるまでよく洗う。
②フライパンにレバーとAを入れ蓋をして１５分弱火から中火で煮込む。蓋を開け煮汁が少なくなるまで加熱する。

15:11⑧茶葉焼き旨塩豚
分量：４人前
保存目安：冷蔵５日間

・豚ももブロック肉（４００g）

・お好みの茶葉（ティーバッグ４袋）
ーAー
・塩（小さじ１）
・砂糖（小さじ１）
・酒（ひとまわし）
ーBー
・胡椒（適量）
・ローズマリー（小さじ１）

①鶏ももブロック肉は１cm幅に食べやすい大きさに切る。Aをもみ込みBを両面に振って常温で１５分置く。
②オーブンバットにクッキングシートを引き、ティーバッグを破いて茶葉を散らす。網に油を塗って茶葉がつかないようオーブンバットに置き①を並べる。１８０℃のオーブンで２５分焼く。

🥕買い物リスト

・オクラ（８本）
・小松菜（１束）
・レモン果（１個）
・パセリ（１本）
・ピーマン（９個）
・トマト（１個）
・きゅうり（２本）
・生姜（１と１/２片）
・にんにく（４片）

・牛こま肉（３００g）
・鶏レバー（３００g）
・豚ももブロック肉（４００g）
・ささみ（１０本）
・やりいか（２杯）

・卵（２個）
・蒸し豆（１２０g）
・梅干し（２個）
・木綿絹豆腐（２００g）
・切り干し大根（２０g）
・もずく（１００g）
・乾燥ローズマリー（小さじ１）
・お好みの茶葉（ティーバッグ４袋）
・あさり缶（１個）

・塩
・胡椒
・酒
・醤油
・みりん
・味噌
・塩麹
・マヨネーズ
・粉チーズ
・カレー粉
・レモン果汁
・すり黒胡麻
・米粉
・白だし
・からし
・ごま油
・いりごま

🍅🌽🥕🫑🍅🌽🥕🫑🍅🌽🥕🫑🍅🌽🥕🫑

〜レシピ本発売中！〜
今日からお家ごはんが劇的に変わる！ 脱マンネリごはん 　難しいこと、一切なし！
よかったらご覧ください♡︎
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楽天リンク→https://books.rakuten.co.jp/rb/17240636/?l-id=search-c-item-text-01

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🍅🌽🥕🫑🍅🌽🥕🫑🍅🌽🥕🫑🍅🌽🥕🫑

#作り置き#貧血予防#今日の晩ごはん