【８品】夏の疲れをリセット✨管理栄養士のヘルシー作り置きレシピ８品【簡単】

【８品】夏の疲れをリセット✨管理栄養士のヘルシー作り置きレシピ８品【簡単】

Hello🌸 Summer vacation is over, and school started this week Since I finally have some time to myself after a long while, I think I’ll prepare some meals in bulk today✨ As summer comes to an end, I plan to create a menu to relieve summer fatigue and revitalize the body✨ I will make a ‘Japanese-style salad with tomatoes and green onions.’ 1 tablespoon of soy sauce, 1/2 tablespoon of sugar, 1 teaspoon of vinegar This is a simple seasoning that brings out the deliciousness of the tomatoes ^^ Cut 2 tomatoes into wedges Refreshing tomatoes are a recommended vegetable when you’re tired 🍅 Tomatoes are rich in citric acid 🍅 Citric acid is a component involved in the body’s metabolism and helps with fatigue recovery ☺️ Today, I will also add some green onions I’ve recently been hooked on the combination of tomatoes and green onions Green onions have an appetite-stimulating effect, making them great for the summer when appetite tends to decrease If you’re not a fan of the spiciness of green onions, heating them in the microwave for about 10 seconds will help reduce the spiciness just right. 😌 Please don’t forget to add bonito flakes 🙂 The taste is completely different 🙂 It’s also a point that bonito flakes absorb the seasoning moderately, making it easier for the flavors to blend◎ The storage period is about 4 days in the refrigerator Before I knew it, it was already September This year is passing by in the blink of an eye again Summer will soon be over~ I’m going to boil some eggs Adding vinegar makes it easier to peel the eggs Boil them for 8 and a half minutes in hot water (for a slightly firmer soft-boiled texture) If you prefer a runny soft-boiled egg, 6 and a half minutes is recommended ☺️ Today, I’m planning to make simple salted boiled eggs 🌱 I will make a ‘Nasu and Okra White Dashi Salad.’ Remove the stems from the 3 eggplants and cut them in half Cut it into eight pieces vertically Eggplant is a delicious vegetable from summer to autumn 🍆 Especially autumn eggplants are characterized by their high moisture content and softness They are perfect for salads and pickles ☺️ This recipe is easy to make if you have white dashi, so please give it a try if you’d like 🌸 Peel the okra around the calyx with a knife (If it’s too much trouble, you can just cut off the top from the stem ◎) Cut into diagonal pieces that are easy to eat The cut eggplant and okra are placed in a heat-resistant container (I piled it up too much, so I’m transferring it 😅) Sprinkle with olive oil It helps prevent the discoloration of eggplant ✨ Wrap it and heat in a 600w microwave for 5 minutes Be careful, it’s hot ⚠️ 1 tablespoon of white dashi, 1 tablespoon of vinegar
1 teaspoon of sugar, and a suitable amount of coarsely ground pepper Okra is rich in vitamin B complex, which promotes metabolism, and dietary fiber that helps regulate digestion It’s a highly nutritious vegetable that’s recommended when your diet is unbalanced 🌱 It tastes great with plenty of coarsely ground pepper! The recommended storage period is about 4 days in the refrigerator boiled egg I cool it with ice water Boiled eggs are often pickled in various flavors, but recently I’ve been hooked on the simple salted flavor✨ All you need is salt and water You can make boiled eggs with a salty taste that you might find at a convenience store♪ Eggs contain all nutrients except for vitamin C and dietary fiber, making them a very well-balanced food ingredient 🥰 It will be ready to eat after being soaked for about 12 hours The storage period is about 4 days in the refrigerator I will make ‘spicy spinach salad.’ Adding salt to the water helps to boil it beautifully Soak the stems and boil for 30 seconds, then submerge the leaves and boil for another 30 seconds Today, I have plenty of spinach, enough for two bags! 🌱✨ Cool it by soaking in water It’s better to come after boiling, as it results in less nutrient loss Cut it into pieces about 4 centimeters long I’ll make it with a spicy seasoning that goes well with rice 🍚 Spinach is a vegetable rich in iron 🥬 A deficiency in iron can lead to causes such as ‘anemia’ and ‘fatigue’ Spinach is also rich in vitamin C, which enhances iron absorption, allowing for efficient intake A menu recommended for boosting your appetite, featuring the kick of chili peppers and garlic ✨ As the lingering summer heat dampens my appetite, I’ve been wanting to eat something spicy these days… The recommended storage period is 4 days in the refrigerator I will make ‘bean sprouts and garlic chives namul.’ Bean sprouts may look like they lack nutrition, and indeed they don’t have much… haha They contain relatively high amounts of potassium and vitamin C, which can help with high blood pressure By the way, using bean sprouts with beans will further increase the nutritional value 😌 The bean part provides protein and B vitamins, so it’s highly recommended Heat the chives and bean sprouts in the microwave for 3 minutes Drain the water and add the seasoning Garlic chives are surprisingly nutritious green and yellow vegetables They are rich in carotene and vitamin C, as well as allyl sulfide, which helps with fatigue recovery It is recommended to combine them with side dishes like pork, as they enhance the absorption of vitamin B1 The storage period is also about 4 days in the refrigerator I will make ‘addictive pork soboro’ First, quickly blanch it. This way, excess fat is removed, making it healthier 😌 After boiling, drain it in a colander to remove excess water Return to the pot and add the seasonings By pre-boiling, it won’t solidify with fat even when refrigerated, which is an advantage as it keeps a fluffy texture Today, I’m adding garlic and ginger for an energy boost! I will chop it finely If it’s too much trouble, you can use tube garlic or ginger But using fresh garlic and ginger makes a huge difference in flavor With this, you can eat as much rice as you want Heat it over medium heat and stir-fry Stir-fry while breaking it apart to make it fluffy It’s done when the moisture has evaporated♪ The storage period is about 5 days in the refrigerator Next is the classic pork kimchi! When it comes to stamina boost, it’s pork kimchi! 🐷 Today, I’ll make it easily using the microwave 120g of kimchi, 1 teaspoon of chicken broth powder, 1 teaspoon of sake, 1/2 teaspoon of potato starch (I forgot to add the potato starch) Mix the pork and potato starch beforehand to prevent the meat from becoming tough and to help the flavors stick better◎ Cut half a bunch of garlic chives into 4 cm lengths, place them on top of the pork, cover with plastic wrap, and microwave for 3 minutes The key to making it delicious is to heat it in two stages ☺️ After mixing, heat for an additional three and a half minutes Pork rich in vitamin B1 and garlic chives that enhance the effects of vitamin B1 It’s the perfect combination for boosting stamina✨ The storage period is 4 days in the refrigerator “Salmon and Nagaimo in Soy Sauce Butter Sauté” Since we are in between summer and autumn… I will also make a slightly autumn-like dish (?) One nagaimo should be peeled and cut into 1 cm rounds Cut the three pieces of salmon into bite-sized portions I am using unsalted salmon A pinch of salt and pepper Add nagaimo as well Dust with 1.5 tablespoons of potato starch Nagaimo is also a recommended ingredient for fatigue ☺️ It is rich in vitamin B1, which helps energy metabolism, and arginine, which aids in the breakdown of fatigue substances The sticky components also have the effect of aiding protein digestion Heat the frying pan and melt the butter Arrange the salmon and nagaimo, and grill both sides over medium heat First, grill the salmon skin side down. 🍳 Once it’s nicely grilled, add the seasoning Add 2 tablespoons of noodle soup base I am using a four times concentrated noodle soup base Please adjust the amount according to the concentration of the noodle soup base ☺️ This is easy but very delicious ☺️ It’s a dish I want to brag about 😆 lol The storage period is about 4 days in the refrigerator It’s finished Today, I plan to take some photos for Instagram I update it irregularly, but I also post recipes there If you’d like, please take a look By the way, this camera is also used for shooting videos, and the fluffy part is the microphone cover 🎥 Typhoon approaching Starting to make breakfast It’s humid from the morning, and I want to eat something refreshing I mix organicもち麦 with rice🍚 Ingredient search I haven’t decided on a specific menu, so I’ll think about it while I cook Miso soup with tofu and bean sprouts The powdered dashi I always use is available in my online shop 😌 We often have Japanese food at home When eating a lot of Japanese food, it’s easy to become deficient in calcium… I thought it would be convenient to get calcium along with the dashi we use every day, so I created this “all-purpose dashi that also provides calcium” Calcium is an essential nutrient for everyone from children to the elderly It’s important to take it daily for healthy bone development 100g of nagaimo, 1 teaspoon of yukari, 1 teaspoon of vinegar, 1/2 teaspoon of sugar Perfect for a rainy day (?)
Refreshing ‘Nagaimo with Yukari dressing’ I was planning to just grill the salmon, but I think I’ll steam it with mushrooms instead Remove the stems from the shiitake mushrooms The axis is plucked by hand Tear along the fibers Autumn is just around the corner, and I want to eat a lot of mushrooms these days 🍄 Mushrooms are rich in dietary fiber and vitamin D Vitamin D helps with the absorption of calcium Arrange three pieces of salted salmon and layer the mushrooms on top Add 3 tablespoons of sake, cover, and steam-bake for about 5 minutes The rice will be ready soon 🍚 I don’t season it much, just add a little soy sauce when eating ☺️ Then, a simple tomato salad 🍅 I finished the prepared tomato salad yesterday 🍅 I wish I had made more Cut the shiso into thin strips and slice the myoga thinly I recently got some delicious ponzu, so I’m only using that for seasoning ☺️ Put tomatoes and myoga in a bowl, add ponzu, mix, and it’s ready♪ The ponzu is ‘Kuhara’s Ago Dashi Ponzu.’ Starting the plating 🏃‍♀️ This is a pre-prepared salad of eggplant and okra I love vegetables, so my meals tend to be filled with them, haha I also like meat 🐖 I add ground sesame to my miso soup 🙂 A simple bean sprout miso soup becomes a bit luxurious in flavor…✨ (?) Barley rice (The sound of the rain is intense) It’s pouring rain outside, but I feel refreshed after a light breakfast 🍚 And today, due to the approaching typhoon, school was canceled until the morning, which made my daughter look happy. Haha

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【チャプター】
0:00 はじまり
0:36 トマトとネギの和風サラダ
2:56 なすとオクラの白だしサラダ
5:02 塩卵
6:00 ほうれん草のピリ辛和え
7:42 もやしとニラのナムル
8:56 やみつき豚そぼろ
10:21 レンジで豚キムチ
11:35 鮭と長芋のめんつゆバターソテー
13:35 完成
14:22 残暑の朝ごはん

#夏バテ対策 #残暑