Healthy Meals 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 FY2020, 29 healthy eating promotion members are active. We have been holding cooking classes on how to prepare healthy meals at community centers in the city, but as in 2021, these have been canceled to prevent the spread of the new coronavirus infection. In FY2020, we divided into three groups and worked on "reducing food loss" with the activity theme of "Let's think about food loss" and the efficient use of ingredients.

[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 bought fruit only to find that it isn't sweet or is hard? In that case, let it ripen further until it becomes soft and sweet before eating.

Note: Re-ripening is the process of ripening unripe fruits after harvesting. Basically, all you need to do is store them at room temperature (15 to 20 degrees Celsius) in a well-ventilated place out of direct sunlight. By doing this, most fruits will have a stronger aroma and the pulp will become more elastic. If ripening is done incorrectly, it may accelerate spoilage. Learn the guidelines for ripening and enjoy delicious fruits!

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

• It is also said that summer vegetables dislike low temperatures. I hope this will be helpful to you on how to save.

[Introduction of vegetable recipes]　

• Commercially available cucumber Kyu-chan You can make your own!
• Easy tomato sauce that can be used for pizza toast, pasta sauce, and stews!
• Boiled eggplant and perilla leaves

[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 many and use them within the expiry date.
• If you keep dried goods on hand, check the expiration date, use them regularly, and keep a rolling stock of them.

Note: The rolling stock method is a stockpiling method in which you buy a large amount on a daily basis, consume the oldest items regularly, and then replenish by buying more when they run out.

[Ingredients that are often forgotten in the back of the refrigerator. We looked into the best storage methods for the ingredients]　

• Let's use delicious food effectively and reduce food waste.
• Frozen & Dry Lots of good things!

[Freezing is very easy. Feel free to take on the challenge! ]
(1) Prepare the ingredients you want to freeze.
(2) Make the food into sizes that are easy to eat.
(3) Put it in storage goods such as freezer bags and storage containers and freeze it.

[Let's freeze food ingredients to reduce food waste]　

• Storage periods and storage formats vary depending on the ingredients.
• Please refer to the tips for freezing, thawing and cooking.

[Drying is very easy. Feel free to take on the challenge! ]
(1) Prepare the ingredients you want to dry.
(2) Make the food into sizes that are easy to eat.
(3) Arrange them as evenly as possible on a net or colander to dry.
(4) Once it dries, it's complete.

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

• Storage periods and storage formats vary depending on the ingredients.

[A quick tomato diary]　

• When you try growing vegetables, you can once again experience the joy and gratitude of eating them.

[Recipe introduction]
Here are some of the recipes we worked on this time.
★ Dried radish pickles ★ Dried onion skin tea ★ Whole sea bream ★ Rice cooked with frozen cherry tomatoes

[Points of freezing]　

• vegetables/mushrooms
• Meat, fish, shellfish
• bread/rice

Note: It is generally not advisable to eat frozen vegetables raw.
Note: Do not refreeze meat, fish or shellfish.
Note: Be careful of freezer burn when stored for long periods of time.

[Promoter's techniques for using radish]　

• In last year's (Reiwa 3) activities, radish was identified as a vegetable that tends to be left over in households, so we introduced simple ways to use radish and what each person is doing, cooked dishes that could be used by all citizens in a practical session, 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! ＞

• "Naihan" using radish leaves
• ``Kinpira'' and ``Asazuke'' made with radish skin
• ``Refreshing grilled tofu'' and ``Eggplant boiled in sleet'' using grated daikon radish
• Using radish root, we have dishes such as "radish soybean flour", "appetizer kakuteki", "ponzu pickles", "Taiwanese-style egg roll with dried radish in the microwave", and "radish and carrot consommé soup".

In fiscal year 2021, 22 healthy food promoters are working. Cooking seminars and other events are held at community centers and other locations in the city on how to prepare healthy meals, but as in fiscal year 2020, these were canceled to prevent the spread of COVID-19. In fiscal year 2021, the participants split into two groups and worked on reducing food waste, with the activity theme being "effective use of ingredients and dishes that would otherwise be wasted."

[Results of food loss reduction survey]

• We conducted a survey of 112 citizens regarding food loss reduction.

☆Did you know that food waste is a problem?

• 96% of the respondents answered that they were ``somewhat familiar'' or ``very familiar.''
• Only 4% of respondents answered that they "don't know much" and no one answered that they "don't know anything at all."

☆Age when you answered the questionnaire

☆What we are doing to reduce food loss (multiple answers)

• The most common answer was ``I eat everything,'' followed by ``I decide if I can eat it myself even after the expiration date,'' ``I use frozen storage,'' ``I don't overcook,'' and ``I eat it on a daily basis.'' ``Check the type, quantity, and expiration date of ingredients in refrigerators, etc.'' On the other hand, two people answered that they were not working on anything.

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

• The vegetable that was most likely to be left over was daikon radish, followed by cabbage, bean sprouts, and Chinese cabbage.

☆ Meat, fish, processed foods, and foods that tend to be left over (multiple answers)

• Condiments such as "bean sauce," "oyster sauce," and "dressing" ranked high.

●Thank you for your cooperation in participating in the survey.
We will continue our efforts to reduce food waste, and as a promoter of healthy eating, I would like to continue providing information to citizens, such as suggesting recipes using vegetables and seasonings that tend to end up in surplus, and introducing efforts to reduce food waste.

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

• Wash the taro, remove the water and let it dry for half a day. (Drying makes it easier to peel)
• Peel the skin, wash the surface to remove slime, and place in a freezer tray lined with plastic wrap. ⇒Make sure it is completely frozen (about half a day), then put it in a storage bag and store it.

Tip : If you put 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. If you line them up in a freezer tray, they will stay separate and not stick together even after a while, making them easier to cook.

<How to make dried daikon radish>

• Cut the daikon into 5mm strips.
• Put it in a net and dry it outside in the sun for about a week (the moisture will escape and it will dry and shrink) ⇒ Bring it indoors at night.
• It's done when it turns a little brown. Store in a bag (along with desiccant). Rehydrate with water when ready to use.

Tips : It has a chewier texture than store-bought ones, and the dried food can be stored, so it's convenient to stock it up.

• Boiled taro, shiitake mushrooms, and squid ⇒ ★If you use frozen taro, the flavors will absorb more easily and it will be delicious!

(Nutritional value for 1 person) Energy 177Kcal Protein 12.0g Carbohydrate 32.3g Dietary fiber 3.6g Salt 1.4g

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

(Nutritional value for 1 person) Energy 110Kcal Protein 5.3g Carbohydrate 21.0g Dietary fiber 3.8g Salt 2.4g

• Stir-fried dried cucumbers in sesame oil ⇒ ★Easy to make and the perfect snack to go with alcohol!

(Nutritional value for 1 person) Energy 42Kcal Protein 1.0g Carbohydrate 4.8g Dietary fiber 0.6g Salt 0.9g

On Tuesday, November 16, 2021, we invited former professor Chiyoko Tokue of Tokyo University of Agriculture to give a lecture. In previous years, citizens also participated, but in order to prevent the spread of the new coronavirus infection, only healthy meal preparation promoters participated in 2021. The topic, ``Best before dates and the correct way to store food: Which lasts longer, boiled eggs or raw eggs?'' , meat, natto, yogurt, etc.), we learned about preservation methods that suit the characteristics of the ingredients. This time we will introduce three ways to preserve food.

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

• There are cells called ``growth points'' in the core of vegetables (lettuce, cabbage, etc.), and by destroying these cells appropriately, vegetables (lettuce, cabbage, etc.) can last longer.
• Even after vegetables (lettuce, cabbage, etc.) are harvested, they continue to grow by collecting nutrients at their growing points, so the parts of the leaves that receive nutrients deteriorate.
• It is effective to insert a toothpick into the core of the plant to prevent all the nutrients from collecting at the growing point.
• By inserting toothpicks into the core in about 3 places, the growth points are destroyed and growth is slowed down, allowing vegetables (lettuce, cabbage, etc.) to last longer.

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

• The seasonings permeate the food during freezing, making it soft, juicy, and delicious.
• It's easy to cook and saves time.

Notes: Introducing "Ginger Grilled Pork" and "White Fish Pickled in Oil" 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, preventing drying and oxidation during freezing.
• An excellent freezing method that can also be used for meat and seafood.

Note: Introducing "chicken fillet" with a photo.

In 2020, 20 healthy meal promotion members are working. We used to hold cooking classes on how to prepare healthy meals, but they have been canceled this year to prevent the spread of the new coronavirus infection. I will post the contents of the activities there. In addition, information learned about the safety of food additives is displayed in the atrium of the City Hospital Health Checkup Center. Please look.

In this video, members of the Inagi City Healthy Eating Promotion Committee introduce [Intestinal Recipe to Boost Immunity] as a way to prepare meals that are useful for health.
This is an easy menu to make. Would you like to make effective use of your time at home?