Healthy Meal Making Promotion Committee　

Healthy eating promoters are citizens who are based at various cultural centers and hold cooking classes and lectures in order to promote health promotion based on a balanced diet, moderate exercise, and sufficient rest. We hold meetings, etc. Details will be announced in the newsletter. If you are interested, please join us.
Activity content
(1) Holding cooking classes and lectures (2) Participating in health promotion events (3) Creating and distributing posters, leaflets, and recipe collections

In 2020, 24 healthy eating promotion members are divided into three groups and are working with the theme of ``Are you getting enough vegetables?'' Creating a colorful dining table. A nutrition course was held at a cultural center in the city.

Steamed shrimp with a soft, warm and pleasant texture
One of Kyoto's traditional winter dishes, grated turnips are made to look like snow.
"Kabura" means turnip, and in Kyoto, Shogoin Kabura, which is used for senmaizuke etc., is used.

Kozuyu with plenty of vegetables that make your body feel the gentle taste of scallops
"Kozuyu" was born in the late Edo period as a local dish of the Aizu region of Fukushima Prefecture, and is still popular as a hospitality dish for New Year's Day and ceremonial occasions.

Chrysanthemum Ae with a lingering texture and tangy aroma
Longevity is celebrated at the Chrysanthemum Festival in September. It is often eaten in Akita. The bright colors and scent of chrysanthemums add color.

Shichifuku Namasu is a gorgeously colored dish that is perfect for Japanese hospitality.
Kohaku Namasu is reminiscent of a red and white mizuhiki and is considered a lucky charm to pray for peace in the family. Shichifuku Namasu uses seven additional vegetables named after the Seven Lucky Gods.

Chicken Hachimanmaki, loved by both adults and children
A local dish from Yawata City, Kyoto Prefecture that has spread nationwide, this dish features burdock. In the past, it was made by wrapping eel or conger eel around burdock and grilling it, but now it is wrapped with a variety of other ingredients.

Ratatouille is a local dish from the Provence region in southern France.
Stir-fry vegetables such as zucchini, eggplant, and onions with olive oil and garlic, then simmer with the moisture of the tomatoes and vegetables. It is often eaten as a cold appetizer or as an accompaniment to main dishes such as meat or fish, but it can also be eaten as a main stew dish. "Touiller" means to mix.

Various ratatouille arrangements (using pre-made ratatouille)
・Grilled chicken and ratatouille ・Simple hot pasta ・Gazpacho ・Oven ​​omelet with ratatouille ・French bread Ratatouille topping Note: Gazpacho is mainly made with tomatoes as a base and vegetables such as onions, cucumbers, and paprika, and is made with bread, garlic, and vinegar. It is a cold soup made by stirring together ingredients such as , olive oil, etc. in a blender and chilling it well. It originated in the Andalusia region of Spain, where the summer heat is intense, and is characterized by a rich soup made by adding bread to thicken it. With a history of over 1200 years, it is one of the most representative dishes in restaurants and home cooking in Spain and Portugal.
Reference arrangement/recipe
・Cold colorful pasta ・Cream soup ・Ratatouille curry

Norabou na : A vegetable of the Brassica family, a type of rape such as rape blossoms. This vegetable is mainly grown in the Nishitama region of Tokyo and around Hanno City, Saitama Prefecture, and has been eaten since the Edo period. It looks similar to rape blossoms, but it has no bitterness or taste.
Chayote : A plant of the Cucurbitaceae family native to tropical America
Broccoli : Season is from December to February (available from mid-October) [How to choose] Flower buds that are tightly packed and rounded [Type] Broccoli : Raw cabbage native to the Mediterranean region Stem broccoli produced from... Long stems are soft and taste similar to asparagus Purple broccoli ... The buds are purple (anthocyanin) and have a sweet taste, and turn green when boiled [How to save] Cook immediately after purchasing Boil ...Do not expose to cold water for too long (steam boil) Microwave...1 and a half to 2 minutes per 100g
Sweet potato ... [Variety] Fluffy type (Naru Kintoki, Beni Azuma), moist type (Beni Haruka, Silk Sweet), orange type (Anno potato) [How to choose] Plump, thick, bright red color, heavy and heavy. 《How to save》Wrap in newspaper etc. and germinate in a cool, dark place at 10℃ to 15℃, 18℃. Please note that in the middle of winter, the temperature in a cool, dark place may be lower than the refrigerator.

☆Stewed sausage and autumn vegetable soup☆
☆Broccoli grilled with cheese☆
☆Sweet potato stew with lemon☆
☆Sweet potato cake made in a rice cooker☆

In 2022, 29 healthy meal promotion members are active. Cooking classes, etc. are being held at public halls in the city about making meals that are useful for health, but they have been canceled to prevent the spread of the new coronavirus infection, as in the 3rd year of Reiwa. In 2022, we divided into three groups with the activity theme of "Let's think about food loss" and the efficient use of ingredients, and made efforts to "reduce food loss".

[For those of you who think that when you buy fruit, the first thing you do is put it in the refrigerator! ]
<Fruit Edition>

• Have you ever tasted the fruits you bought and found that they were not sweet and hard? In such a case, let's ripen it and eat it after making it sweet and soft.

Note: After-ripening means to fully ripen unripe fruit after harvesting, basically just store it at room temperature (15 to 20°C), well-ventilated and out of direct sunlight. This will give most fruits a stronger flavor and a more elastic flesh. Ripening can also hasten spoilage if you make a mistake. Let's learn the guidelines for ripening and enjoy delicious fruits!

[There are vegetables that can be stored without using a refrigerator! ]

• It is said that summer vegetables do not like low temperatures. I would appreciate it if you could refer to the preservation method.

[Introduction of vegetable recipes]　

• Cucumber Kyu-chan on the market You can make it yourself!
• Pizza toast! Pasta sauce! Stews! Easy tomato sauce that can be used for
• Boiled eggplant and perilla

[Dried foods that last a long time are useful as emergency food, so it's convenient to stock them up! ]
<Seasonings and dried foods>

• Seasonings taste best when they are fresh after opening, so be careful not to buy too much so that you can use them up before the expiration date.
• For dry goods, check the expiry date and use them regularly for rolling stock.

Note: The rolling stock method is a stockpiling method in which a large amount of stock is purchased on a daily basis, and the old items are regularly consumed, and the remaining amount is purchased and replenished.

[Ingredients that tend to be forgotten in the back of the refrigerator.　

• Let's reduce food loss by making effective use of delicious food
• Frozen & Dry A lot of good things!

[Freezing is very easy. Feel free to challenge yourself! ]
(1) Prepare the ingredients you want to freeze.
(2) Let's prepare it to the size that is easy to eat.
(3) Let's freeze it in storage goods such as freezer storage bags and storage containers.

[Let's freeze food to reduce food loss]　

• Depending on the food, the storage period and storage form differ.
• Please refer to the points of freezing, thawing, and cooking.

[Drying is very easy. Feel free to challenge yourself! ]
(1) Prepare the ingredients you want to dry.
(2) Let's prepare it to the size that is easy to eat.
(3) Arrange them as evenly as possible on a net or colander to dry.
(4) Completed when dry

[Let's make the ingredients semi-dry and enjoy! ]　

• Depending on the food, the storage period and storage form differ.

[A little bit of a tomato diary]　

• When you try to make vegetables, you can once again realize the joy and gratitude of eating them.

[Recipe introduction]
Here are some of the recipes we worked on.
★ Harihari pickled dried radish ★ Dried onion skin tea ★ Whole sea bream ★ Rice cooked with frozen mini tomatoes

[Points of freezing]　

• vegetables and mushrooms
• Meat, fish, shellfish
• Bread/rice

Note: Frozen vegetables should not be eaten raw.
Note: Do not refreeze meat or seafood.
Note: Be careful of freezer burn due to long-term storage.

[How to use radish by the promoter]　

• In the activities of last year (2021), "radish" was mentioned as a vegetable that tends to be left over at home. I cooked a menu that can be used in practice and created a recipe book!

[Introduction of radish recipe]
<Introducing a radish recipe that uses every part of the radish. Please try making a prototype! ＞

• "Saimeshi" using radish leaves
• "Kinpira" and "Asazuke" using radish skin
• "Refreshing grilled tofu" using grated radish, "Boiled eggplant with mizore"
• "Daikon soybean flour" using radish root, "Appetizer Kakuteki", "Ponzu pickles", "Taiwanese-style grilled daikon radish in the microwave", "Daikon and carrot consommé soup",

In 2021, 22 healthy meal promotion members are active. Cooking workshops are being held at public halls in the city about making meals that are useful for health, but they have been canceled to prevent the spread of the new coronavirus infection as in 2020. In 2021, we divided into two groups with the activity theme of "effective use of wasteful ingredients and dishes" and worked on "reduction of food loss".

[Survey results of food loss reduction questionnaire]

• We carried out questionnaire about food loss reduction to 112 citizen's all of you.

☆Do you know that food loss is a problem?

• 96% answered that they "know to some extent" or "know well".
• Only 4% of the respondents answered that they "do not know much," and no one answered that they "do not know at all."

☆ Age in which you answered the questionnaire

☆ Efforts to reduce food loss (multiple answers)

• The most common answer was “Eat everything”, followed by “Judge whether you can eat it after the expiration date”, “Use frozen storage”, “Do not overcook food”, and “Regularly I will check the type, amount, and expiry date of the ingredients in the refrigerator, etc." On the other hand, there were two people who answered that they were not working on it.

☆Vegetables that tend to be left over (multiple answers)

• The most frequently leftover vegetable was daikon radish. This was followed by "cabbage", "bean sprouts" and "Chinese cabbage".

☆ Meat, fish, processed foods, foods that do not last long (multiple answers)

• Seasonings such as doubanjiang, oyster sauce, and dressing ranked high.

●Thank you for your cooperation in the questionnaire.
Continuing our efforts to reduce food loss, we will continue to propose recipes using vegetables and seasonings that tend to be left over as a healthy meal promotion member, and introduce efforts to reduce food loss, etc. I would like to send information to.

[Efforts to reduce food loss/Let's use it up without wasting it! ! ]
<Frozen taro>

• Wash and dry the taro for half a day. (Drying makes it easier to peel)
• Peel off the skin, wash the surface, remove the slime, and line up in a freezer tray covered with plastic wrap. ⇒ Make sure it is completely frozen (in half a day), put it in a storage bag, and save it.

Point : If you put the taro in a storage bag without spreading it out on a tray when freezing, frost will form over time and the potatoes will stick together. Arranging them in a freezer tray makes them easy to cook because they do not stick together even after a long period of time.

<How to make dried daikon radish>

• Cut the radish into 5mm strips.
• Put it in a net and dry it outside in the sun for about a week (moisture is removed and it dries and shrinks) ⇒ Take it indoors at night.
• It's done when it turns a little brown. Store in a bag (along with desiccant). Rehydrate with water when using.

Point : It is more crunchy than the store-bought ones, and it is convenient to stockpile the dried ones as they can be stored.

• Boiled taro, shiitake mushrooms, and squid ⇒ ★Using frozen taro allows the flavors to soak in easily and is delicious!

(Nutritional value for one person) Energy 177Kcal Protein 12.0g Carbohydrate 32.3g Dietary fiber 3.6g Salt content 1.4g

• Dried daikon radish salad⇒ ★An addictive dish with a variety of textures to enjoy!

(Nutritional value for one person) Energy 110Kcal Protein 5.3g Carbohydrate 21.0g Dietary fiber 3.8g Salt content 2.4g

• Stir-fried dried cucumbers in sesame oil ⇒ Easy to make and the best snacks that go well with alcohol!

(Nutritional value for one person) Energy 42Kcal Protein 1.0g Carbohydrates 4.8g Dietary fiber 0.6g Salt content 0.9g

On Tuesday, November 16, 2021, we invited Dr. Chiyoko Tokue, former professor of Tokyo University of Agriculture, to give a lecture. In previous years, citizens also participated, but in 2021, only healthy meal promotion members participated in order to prevent the spread of the new coronavirus infection. "Best Before Dates and Proper Storage Methods for Food: Which Will Last Longer: Boiled Eggs or Raw Eggs?" , meat, natto, yogurt, etc.) were taught how to store them according to the characteristics of the ingredients. Here are three ways to store food.

[How to preserve ingredients]
(1) Refrigerated storage
<To maintain freshness, use a toothpick to break the growth points to make it last longer.>

• Vegetables (lettuce, cabbage, etc.) have cells called "growth points" in the core part, and by destroying these cells appropriately, vegetables (lettuce, cabbage, etc.) will last longer.
• Vegetables (lettuce, cabbage, etc.) collect nutrients at their growing points even after they are harvested, and as a result, the part of the leaf that receives nutrients deteriorates.
• It is effective to stick a toothpick into the core part so that all the nutrients do not gather at the growing point.
• By sticking a toothpick into the core about three times, the growth points are moderately destroyed and the growth slows down, making the vegetables (lettuce, cabbage, etc.) last longer.

(2) Frozen shitaaji
<If you season it with seasonings, it will last longer.>

• Because the seasoning permeates during freezing, it becomes soft, juicy and delicious.
• Cooking is easy and saves time.

Note: Introduces “pork ginger grill” and “white fish oil pickled” with photos.

(3) Ice film preservation
<Soak it in ice water, then wrap it in plastic wrap and freeze it>

• An ice film forms on the surface to prevent drying and oxidation during freezing.
• An excellent freezing method that can also be used for meat and seafood.

Note: Introducing "chicken fillet" with photos.

In 2020, 20 healthy meal promotion members are active. We held cooking classes on how to make meals that are useful for health, but they were canceled this year to prevent the spread of the new coronavirus infection. I will post what I did there. In addition, in the atrium of the Municipal Hospital Medical Examination Center, there is an exhibition of what we learned about the "safety of food additives." Please look.

In this video, members of the Inagi City Healthy Meal Promotion Committee introduce [intestinal activity recipes for boosting immunity] as a way to make meals that are useful for health.
It is a menu that is easy to make. Why not make the most of your time at home?