Thank you for visiting.
This time, I planned a menu that incorporates dietary fiber and fermented foods based on the theme of intestinal health, which I have been interested in for some time.
For my own health, I wish I could stay healthy by consciously incorporating ingredients that are good for my body.
When you're stuck in a menu rut, it's one thing to decide on your own theme!
You can easily get started without having to prepare any unusual ingredients, so I'd be happy if you could use it as a reference when deciding on a menu 💕
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🎥Chapter list
00:00 Start
00:20 Sweet and spicy burdock and sweet potato menu
04:38 Pork kimchi menu
09:51 Sea bream meuniere with butter and mushrooms menu
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✅ Intestinal activity points
~🍠About dietary fiber and fermented foods🍄~
Dietary fiber can be either insoluble or soluble.
・Insoluble dietary fiber is said to be effective in preventing constipation because it absorbs water in the stomach and intestines, expands, and activates intestinal function.
(burdock, sweet potato, etc.)
-Water-soluble dietary fiber dissolves in water and becomes a jelly-like food that feeds good bacteria, so it can be expected to have the effect of regulating the intestinal environment.
(Seaweed, mushrooms, etc.)
Fermented foods are said to increase the number of good bacteria and improve the intestinal environment.
(Kimchi, natto, miso, etc.)
This time, I tried incorporating familiar intestinal foods into the menu, such as burdock, sweet potatoes, and mushrooms, which are rich in dietary fiber, and fermented foods such as kimchi and natto.
Among them, burdock is an excellent ingredient that contains both insoluble and water-soluble ingredients!
This menu is easy to make, so please refer to it 😊
🍳Menu list🍳
▶1st day menu
Sweet and spicy boiled burdock and sweet potato
seaweed salad
Miso soup with enoki mushrooms and thin fried chicken
Natto
▶2nd day menu
Bean sprout pork kimchi
vermicelli salad
cold tofu
Wakame soup
▶3rd day menu
Sea bream meuniere with butter mushrooms
Sweet potato and boiled egg salad
lettuce salad
Wakame miso soup
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🍅Material list🥬
The amount is basically for 3 people.
Since it is a home-cooked meal, there are some rough parts.
I hope you can arrange it as a reference for the volume.
📝1st day menu
[Sweet and spicy boiled burdock and sweet potato]
1 burdock root
1 sweet potato (about 150g)
Chicken thigh 300g
Water 150ml
2 tablespoons soy sauce
Mirin 1 tablespoon
Sugar 1 tablespoon
📝2nd day menu
[Bean sprout pork kimchi]
Pork 200g
Bean sprouts 1 bag
1 piece ginger
Eringi 1 piece
Kimchi 100g
1/2 tablespoon soy sauce
Sugar 1 teaspoon
A little salt and pepper
[Vermicelli salad]
Vermicelli 20g
1/2 cucumber
2 pieces of ham
1 egg
Vinegar 1 tablespoon
2 teaspoons sugar
Soy sauce 1 teaspoon
Appropriate amount of ground sesame seeds
Appropriate amount of sesame oil
[Wakame soup]
Salted seaweed 10g
Enoki 1/2 bag
Water 500ml
Chicken stock soup base 1 tbsp
Sake 1 tablespoon
Appropriate amount of sesame oil
White sesame seeds (appropriate amount)
📝3rd day menu
[Sea bream meuniere butter with mushrooms]
4 pieces of sea bream
Shimeji mushrooms 1 pack
Eringi 2 pieces
Shiitake mushrooms 4 pieces
Butter 15g
Soy sauce 1 tablespoon
A little salt and pepper
[Sweet potato and boiled egg salad]
200g sweet potato (about 1 medium size)
2 boiled eggs
Yogurt 1 tablespoon
Mayonnaise 2 tablespoons
Sugar 1 teaspoon
Grain mustard 1 teaspoon
A little salt and pepper
*Please adjust the amount of yogurt and mayonnaise according to taste.
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◎Channel introduction◎
They are a family of four, including her husband, who works alone, and two daughters (high school students and university students starting in the spring).
The videos are usually shot on weekdays, so the amount is mainly for three people.
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#Cooking #Menu #Dinner