【國民健康署我的餐盤均衡飲食X蘇菲姊姊的人妻便當日常】【日式早餐盤】
嗨,大家中午好嗎,我是蘇菲姊姊(推眼鏡)。
平常大家看習慣了大白先生的便當,應該知道身為人妻便當界的網美(我是說便當不是我😅)其實在食材選擇和料理方式上,我都盡可能的以不要過重調味來製作便當,雖然料理的時候會想著少油、少鹽、多蔬菜水果,但卻總是弄不清楚每天應該要吃進去多少的量才是正確的?如何才能不過量?
這次和國民健康署及好食課團隊合作設計了六款便當或套餐,就是為了幫大家解決這個難題而生的專題報導喔!(再推一下眼鏡)
國健署推出「我的餐盤」均衡飲食的概念,就是希望國人都能藉由簡單好記的口訣,運用自己的拳頭與掌心作為比例尺,用最簡易、最容易取得的東西作為依據標準,而不是胡亂的吃,除了每餐(天)要吃對、吃夠六大類食物之外,再加上適量運動,才能夠讓自己充滿活力!
🔷「我的餐盤」均衡飲食推動
#我的餐盤均衡飲食
這次設計的菜單裡,依據「我的餐盤」概念設計了符合現代人每日飲食需求的內容,大家可以在每日釋出的菜單裡,尋找最適合自己的食譜來搭配製作,我最喜歡的是大量的蔬菜和掌心量的蛋白質,可以吃得健康又不怕發胖,有了依據,更有行動力!
#吃原型食物
盡量選擇糙米、五穀米、全麥、燕麥⋯⋯等未經精製的穀類,可以吃得安心又健康。
現在就跟著蘇菲姊姊一起做這套日式早餐盤,為自己的早晨增添滿滿活力!
#別忘了點進照片裡看更多飲食小叮嚀
#分享出去讓更多人知道吧
#我的餐盤均衡飲食 #美味餐盒一起做 #每天早晚一杯奶 #每餐水果拳頭大 #菜比水果多一點 #飯跟蔬菜一樣多 #豆魚蛋肉一掌心 #堅果種子一茶匙 #少油少糖少鹽 #用碘鹽 #蘇菲姊姊的人妻便當日常 #一起吃早餐
#本項經費由國民健康署菸害防制及衛生保健基金支應
📌主菜/烤鹽麴豬胛心肉排📌
食材:厚切豬胛心肉排1片(約80公克)、高麗菜絲20g、青花菜3小朵(約30g)、小蕃茄1顆
調味:鹽麴1大匙、醬油1小匙、白胡椒粉少許
作法:
1. 將厚切豬胛心肉排以調味料醃漬約30分鐘以上(隔夜最佳);高麗菜切絲;青花菜以滾鹽水汆燙至熟後取出晾涼;小蕃茄切半備用。
2. 將醃好的厚切豬胛心肉排先以中大火煎至上色,再以小火持續將豬排煎熟,再放在有高麗菜絲、青花菜、小蕃茄的盤子裡。
📌配菜/焗烤綜合蔬菜📌
食材:櫛瓜1/2根(約70公克)、黃甜椒1/4顆(約20公克)、紅甜椒1/4顆(約20公克)、紫洋蔥1/4顆(約10公克)、起司片2片、綜合堅果1小匙
調味:冷壓初榨橄欖油1大匙、含碘鹽1小撮、黑胡椒粉少許
作法:
1. 櫛瓜洗淨切長條;黃甜椒去籽後切長條;紅甜椒去籽後切長條;紫洋蔥切絲備用。
2. 將步驟1的食材放進小烤盅裡,拌入調味料及綜合堅果,均勻的讓每個食材都沾附上調味料,先入烤箱以200度烤10分鐘後取出,再放上起司片,入烤箱以200度烤10分鐘至起司片柔軟融化後即可。
📌湯品/洋蔥南瓜味噌湯📌
食材:洋蔥1/4顆、南瓜30公克、昆布高湯150ml
調味:味噌1大匙、味醂1/2大匙
作法:
1. 洋蔥切絲備用;南瓜切成薄片;蔥切成蔥花;味噌先以少許熱水(份量外)融化後備用。
2. 湯鍋中放入昆布高湯,再將步驟1的食材放進入,煮軟後倒入味噌汁,攪拌均勻即可。
📌其他:鳳梨1/4顆(約110公克)、糙米飯120公克
同時也有7部Youtube影片,追蹤數超過40萬的網紅糖餃子Sweet Dumpling,也在其Youtube影片中提到,Hello everyone, today we're going to show you how to make 2 types of Japanese pickled ginger: Gari (ガリ/新生姜の甘酢漬け) and red pickled ginger (紅しょうが). Gari...
日式早餐 簡易 在 每朝。食光 Facebook 的最讚貼文
【 簡單的日式早餐 】
日式朝食是我們家的人氣早餐,
尤其是小女兒,恨不得每天都可以吃到,
但由於公平制度的關係,也要接受別人喜歡的餐式,
所以沒辦法天天享用。
大家也喜歡平匡さん和みくりさん面對面坐著,
一邊吃著自己的套餐,一邊想辦法和心愛的人聊天嗎?(噗哧)
那就來一套日式早餐吧! ^^
簡單的日式早餐不用做到一汁三菜,
大概只要有湯、有主食、有副菜就夠了,
甚至更簡單都沒關係,
加上一缽水果,完成簡易式和風朝食。
献立:
*黑米枝豆御飯
*和風味增小肉丸
*塩麴雞肉蔬菜湯
*蒜炒青花菜
*果物
. . . . . . . . . . . . . . . . . . . . . . . . . .
V和風味增小肉丸做法在這裡:https://icook.tw/recipes/157943
V主婦聯盟食材使用:花肉社絞肉、冷凍毛豆
日式早餐 簡易 在 每朝。食光 Facebook 的最佳貼文
【 親子丼 】
其實喔,
不要被日式早餐的碗碟嚇到,
雖然小菜們用很多盤器裝著,但多半不油也不膩,
吃完用清水快快沖洗就好了,多花不到五分鐘,
視覺卻清爽精緻,小孩食於各個盤碟之中,
很容易就把早餐吃完!
比如這樣一套朝食,
真正需要用到清潔劑清洗的,
大概只有丼飯碗和湯吞而已。
早上有多餘五分鐘的話,請試試看~
{ 親子飯朝食 }
*十穀糙米親子丼
*蔬菜味增汁
*清燙野菜
*水果
. . . . . . . . . . . . . . . . . .
簡易親子丼作法
1. 洋蔥與香菇切絲,雞肉切小塊
2. 熱鍋加點油,炒軟洋蔥與香菇
3. 加入雞肉炒至有些"恰恰"
4. 加入高湯、醬油、一點點糖、米霖 蓋過食材
5. 蓋上鍋蓋煮10分鐘
5. 蛋打散,淋入鍋中,煮至蛋快熟即熄火,蓋鍋悶2分鐘即可
6. 盛飯,將雞肉與醬汁鋪在飯上即可
*一個26~28寸平底鍋約可煮4人份沒問題!
*親子丼當早餐的話,用一般飯碗份量即可,不需用到丼碗。
日式早餐 簡易 在 糖餃子Sweet Dumpling Youtube 的最佳貼文
Hello everyone, today we're going to show you how to make 2 types of Japanese pickled ginger: Gari (ガリ/新生姜の甘酢漬け) and red pickled ginger (紅しょうが).
Gari and red pickled ginger are two types of tsukemono. Gari is marinated by sugar and vinegar, so it tastes sweet and sour, and is often served with sushi and sashimi, so it's called sushi ginger, too. Red pickled ginger is julienned young ginger pickled in red plum vinegar, so the red color is from the vinegar. Red pickled ginger is often served with donburi such as gyūdon and katsudon. They both are most common pickles can be found in Japan.
As we know, ginger is very useful in improving stomach performance and digestion. It’s why most Asian people prefer ginger in the fresh form. It increase the flavor of their dishes. Sushi ginger and red ginger are so easy to make, you can make it a little as you need to stay in the refrigerator in summer times. Hope you like this video. Enjoy. :-)
This is an #ASMR ver, you can check out the other ver that with BGM and Voices in Chinese if you like:
https://youtu.be/a7kcKpBmUjY
---------------------------------------------------------------------------------------------
Sushi Ginger And Red Pickled Ginger Recipes
✎ Ingredients
☞ Sushi Ginger / Gari (ガリ/新生姜の甘酢漬け)
fresh young ginger root 150g
rice vinegar 120ml
granulated sugar 60g
salt 2g
☞ Pickled Red Ginger (紅しょうが)
fresh young ginger root 150g
plum vinegar 60ml
salt 5g
✎ Instructions
☞ Sushi Ginger / Gari (ガリ)
1. Wash the root of gingers, then use a spoon to gently scrape away the brown spots.
2. Cut along the lines of the pattern, slice the ginger thinly.
3. Pour water in a small saucepan over medium high heat and bring to a boil, when it's boiling, add ginger slices into the pan, while boiling again, keep cooking for 1~2 minutes.
4. Drain the ginger slices over a sieve and let cool for 10 minutes.
5. In a small pot, add rice vinegar and sugar and salt over medium heat, stirring to dissolve the sugar and salt. Remove from heat, ,let cool.
6. Squeeze the water out of ginger with your clean hands, then put them in a clean jar.
7. Add rice vinegar mixture into the jar, close the lid and place in refrigerator overnight.
☞ Pickled Red Ginger (紅しょうが)
1. You can wash the ginger whatever the way easy for you, then use a spoon to scrape the ginger skin off.
2. Cut ginger as a slice, and then cut into into 0.3cm width julienne.
3. Add salt and mix well to get covered all over. Now rest for 30 minutes.
4. Squeeze the water out of ginger with your clean hands, then put them in a clean sterilized jar, and put ginger julienne into it.
5. Pour 60ml plum vinegar, this red color came from red plum, so it's naturally color. Close the lid and place in refrigerator overnight.
----------------------------------------------------------------------
#JapaneseFood
#SushiGinger
#easyRecipes
日式早餐 簡易 在 糖餃子Sweet Dumpling Youtube 的最佳貼文
嗨!大家好,我是 Cassandre, 今天的『食不相瞞』,我們要來做兩款非常開胃又健康的日式小菜:嫩薑甘醋漬(壽司薑片)與 紅薑漬。
夏季是嫩薑的產季,嫩薑的質地鮮嫩,水份足纖維少,辣味不像老薑嗆,非常適合拿來做醃漬菜,夏天沒胃口的時候吃一點,既開胃又健康。嫩薑甘醋漬(Gari) 與紅薑漬(Beni Shoga) 算是日本最常見的兩種醃薑小菜,嫩薑甘醋漬酸酸甜甜,經常搭配壽司或生魚片享用,所以又被稱作壽司薑;而紅薑漬酸中帶點鹹味,最常搭配丼飯、什錦燒等料理,紅紅的顏色來自於紅梅醋的天然染色,味道也相當特別哦。
套句老人家說的,飯不香,吃生薑,不妨就利用嫩薑盛產的夏季,來做一點爽口解膩的日式漬薑小菜吧!希望大家會喜歡這集的影片!😋
這支影片還有無人聲的 #ASMR 版本:
https://youtu.be/nGV0tznVtGo
-----------------------------------------------------------------------
嫩薑甘醋漬與紅薑漬 怎麼作呢?
下面是兩款 日式漬薑小菜 的作法與食譜:
☞ 使用的容器為 240ml
✎ 材料 / Ingredients
☞ 嫩薑甘醋漬 (ガリ)
新鮮嫩薑 150g
米醋 120ml
細砂糖 60g
鹽 2g
☞ 紅薑漬 (紅しょうが)
新鮮嫩薑 150g
紅梅醋 60ml (赤梅醋)
鹽 5g
✎ 做法 / Instructions
☞ 壽司薑做法 (ガリ)
1. 將嫩薑洗淨,然後用湯匙刮除表面粗老的皮
2. 建議使用嫩薑最嫩的細長前端、帶點粉紅色的部位,這部份肉質脆嫩 ,水份足,纖維少,然後順著纖 維的紋路切成薄片;若只能買到中薑,切的時候可以斜著紋路切,會比較好咀嚼
3. 小鍋裡倒入水,以中大火煮滾,煮滾後加入薑片,再次沸騰後,續煮1-2分鐘即可關火.
4. 用篩網瀝乾薑片,並放涼十分鐘
5. 起一個小鍋來煮甘醋汁,鍋裡倒入米醋跟糖還有鹽,以中火加熱,煮到糖跟鹽都溶解就可以關火了,稍微放涼,備用
6. 薑片降溫後,用手把薑片的水份擠乾,然後放到消毒過的容器裡
7. 加入甘醋汁,旋緊蓋子,送進冰箱,隔日就可以享用了
☞ 紅薑漬 (紅しょうが)
1. 將嫩薑洗淨,然後用湯匙刮除表面粗老的皮
2. 建議使用嫩薑最嫩的細長前端、帶點粉紅色的部位,這部份肉質脆嫩 ,水份足,纖維少。將嫩薑切成0.3公分寬的薑絲
3. 加入鹽,稍微拌一下讓薑絲們都沾上鹽,靜置半小時讓它斷生出水
4. 半小時後,用手擠掉薑絲的水份,然後放入消過毒的乾淨容器裡
5. 倒入 60ml 的紅梅醋(赤梅醋) ,旋緊蓋子,送進冰箱,隔日就可以享用了
更詳盡的作法與 Tips,可以參考我們的食譜網站喔:
更多的食譜:
https://tahini.funique.info
-----------------------------------------------------------------------
#日本料理
#壽司薑片
#簡易食譜
本片是以 Panasonic Lumix GX85/GX80 4K 影片拍攝。
鏡頭:
Panasonic LEICA DG SUMMILUX 15mm F1.7,
Panasonic LUMIX G 25mm F1.7 ASPH.
More Info:
https://www.sweet-dumpling.com
FB Page:
https://www.facebook.com/sweet.dumpling.studio/
日式早餐 簡易 在 糖餃子Sweet Dumpling Youtube 的最佳解答
Hi, everyone :) Today we’re going to show you how to make Japanese-style hamburger Steak (Hambagu).
Japanese Hamburger Steak, also called Hambagu (ハンバーグ), which is a popular dish in japan, usually served with rice. It’s a western style food like Tonkatsu, you can enjoy it in Yoshoku (Western-style Japanese food) restaurants, too.
Being a home dish, means it’s very easy to make. Hambagu is typically made from both ground beef and ground pork, served with worcestershire red wine sauce, it tastes flavorful and amazing juicy. You can also put some grated daikon radish on top to enjoy a different flavor. Feel hungry? Hope you enjoy this recipe. :-)
This is an #ASMR version, you can check out the other version that with BGM and Voices in Chinese if you like:
https://youtu.be/CkKT_3pQphU
-----------------------------------------------------------------------
Japanese-style Hamburg Steak. (Hambagu ハンバーグ)
Ingredients
☞ For Patties
ground beef 100g
ground pork 100g
onion a half
egg 1
salt 1 tsp
ground black pepper 1 tsp
breadcrumbs 15g
milk 24g
☞ for Sauce
worcestershire sauce 34g
ketchup 55g
red wine 70ml
water 50ml
sugar 1 tbsp
mustard 1tsp
-----------------------------------------------------------------------
Instructions
1. Finely chop the onion. Divide chopped onion into ⅔ and ⅓ .
2. Pour olive oil on medium heat, add 2/3 chopped onion, cook until browned. Transfer to a bowl and let it cool.
3. Mix the breadcrumbs with the milk.
4. Combine the ground beef and pork, breadcrumbs, salt and black pepper, mix well with your hands.
5. Add fried onion, fresh onion and a egg, mix until the mixture gets a little bit sticky.
6. Rub your hands with oil to prevent meat sticking. Divide the mixture into 2. Take it onto your hand like catching a ball repeatedly to remove air inside, and make into a oval shape.
7. In a fry pan, pour olive oil and place the patties on the pan. Gently press and make an Indent in the center of each patty.
8. Cook each hamburg on medium heat for 5 minutes until golden brown.
9. Flip and cook for 1.5 minutes, then pour red wine and and water, reduce the heat to medium low, cover with the lid and steam for 6~8 minutes.
10. Time up, stick a toothpick and translucent juice come out. The hamburg is down.
11. Remove the lid and add Worcestershire sauce, ketchup, mustard and sugar, mix quickly over low heat.
12. When the sauce thickens, pour the sauce over the hamburger steaks. Serve the hamburger steak with grated daikon and scallion shreds on top.
📌 How to make spring onion curls for garnish?
Just cut the green onions into sections and slice then lengthwise very thinly, place in the bowl of iced water for minutes, the green onion will curl up. Then dry with paper towel. It's down. 😊
#japanesefood
#easyrecipes
#