【Beat the Summer Heat!】8 Summer Meal Prep Side Dishes! ♢Delicious, Healthy, and Appetite-Boosting Recipes Your Body Will Love!♢

Overview

This video introduces 8 meal prep side dishes designed to prevent summer fatigue. It features refreshing summer ingredients like cucumber, Japanese ginger (myoga), spinach, enoki mushrooms, tofu, ground pork, chicken drumsticks, and ginger rice. The seasonings are carefully crafted to stay delicious even when stored in the refrigerator, helping you save time and get dinner on the table right after getting home. Packed with appetite-stimulating spices like ginger and curry powder, this is a healthy, body-loving lineup.

Video Timestamps

• 00:00オープニング
• 01:15胡瓜と茗荷の生姜あん
• 03:34ほうれん草のツナ醤油
• 05:39きんぴらポテサラ
• 08:49えのきのカリカリ焼き
• 10:37豆富の照りマヨ焼き
• 12:57海苔巻きミートローフ
• 16:19手羽元クリスピー
• 18:24生姜ご飯

Key Tips

• Prep
  • Salting and squeezing the moisture out of the cucumber and myoga prevents the ginger sauce from becoming watery.
• Heat control
  • For the crispy enoki mushrooms, coat them thoroughly with potato starch and pan-fry slowly over medium heat to achieve a crispy texture.
• Prep
  • Draining the tofu thoroughly and coating it with potato starch before pan-frying prevents it from breaking apart.
• Seasoning
  • The nori-wrapped meatloaf features a fusion seasoning of ketchup and soy sauce, making it easy and delicious to eat.
• Heat control
  • Deep-frying the crispy chicken drumsticks thoroughly ensures the breadcrumbs turn out perfectly crispy.
• Prep
  • Cooking the ginger, carrots, and deep-fried tofu together with the rice makes the ginger rice incredibly flavorful.
• Storage
  • All dishes can be stored in the refrigerator; making them in bulk ahead of time significantly cuts down on weekday meal prep.
• Seasoning
  • Adding a small amount of rice bran oil to the spinach with tuna adds richness, while mixing in nori seaweed boosts the flavor.
• Prep
  • For the kinpira potato salad, sauté the burdock root and carrots kinpira-style with a sweet and savory seasoning before mixing them into the potato salad.

* Tap ingredient names to find on Amazon

Instructions

1. Cucumber and Myoga with Ginger Sauce
2. 1

   Thinly slice the cucumber into rounds and thinly slice the myoga. Sprinkle with 1/2 tsp of salt and let sit. Once softened, squeeze out the excess moisture thoroughly.

3. 2

   In a pot, combine 80 ml of water, 1 tsp of mirin, 1 tsp of chicken bouillon powder, and 1/2 tsp of soy sauce, then bring to a heat.

4. 3

   Add 1 grated knob of ginger. Once boiling, add a generous 1 tsp of potato starch dissolved in water to thicken the sauce.

5. 4

   Turn off the heat and let it cool slightly. Toss with the squeezed cucumber and myoga. Ready to serve. Can be stored in the refrigerator.

6. Spinach with Tuna and Soy Sauce
7. 1

   Boil the spinach in plenty of hot water, then transfer to cold water to cool. Squeeze out the moisture thoroughly and cut into bite-sized lengths.

8. 2

   In a bowl, combine 1 tbsp of mirin, 1 tbsp of soy sauce, 1 tsp of rice bran oil, and a pinch of chicken bouillon powder.

9. 3

   Add 1 drained can of tuna, 40g of canned corn, 1 sheet of nori seaweed torn by hand, and the spinach, then toss well.

10. 4

    Adjust the taste to your liking and store in the refrigerator.

11. Kinpira Potato Salad
12. 1

    Shave the burdock root and soak in water to remove bitterness. Julienne the carrot.

13. 2

    Heat 2 tsp of rice bran oil in a frying pan and sauté the burdock root and carrot. Add 2 tsp of sugar and 1.5 tbsp of soy sauce, and cook until the liquid has evaporated to make the kinpira. Let it cool slightly.

14. 3

    Peel 2 potatoes and cut into bite-sized pieces. Microwave or boil until soft, then mash while still hot.

15. 4

    Thinly slice 1/4 onion, rub with salt, and squeeze out the moisture. Thinly slice 1/2 cucumber, rub with salt, and squeeze out the moisture.

16. 5

    Once the potatoes have cooled slightly, add the onion, cucumber, kinpira, 5-6 tbsp of mayonnaise, and a pinch of salt and pepper, then mix well.

17. 6

    Sprinkle with toasted sesame seeds to finish.

18. Crispy Pan-Fried Enoki Mushrooms
19. 1

    Cut off the bottom of the enoki mushrooms and pull them apart into small clusters.

20. 2

    In a bowl, combine 1 tsp of grated ginger, 2 tbsp of mirin, and 2 tbsp of soy sauce. Marinate the enoki mushrooms to season them.

21. 3

    Thoroughly coat the marinated enoki mushrooms with 4-5 tbsp of potato starch.

22. 4

    Heat 2 tbsp of rice bran oil in a frying pan, arrange the enoki mushrooms, and pan-fry over medium heat until both sides are crispy.

23. 5

    Once they are golden brown and crispy, they are done.

24. Pan-Fried Tofu with Teriyaki Mayo
25. 1

    Wrap 1 block of silken tofu in paper towels to drain the excess water (microwaving it saves time).

26. 2

    Cut the drained tofu into bite-sized pieces and coat evenly with 3 tbsp of potato starch.

27. 3

    Heat 2 tbsp of rice bran oil in a frying pan, arrange the tofu, and pan-fry over medium heat until all sides are golden brown.

28. 4

    Combine 2 tsp of sugar, 2 tbsp of mirin, 3 tbsp of soy sauce, and 1 tbsp of water to make the sauce. Add it to the pan and coat the pan-fried tofu until glossy.

29. 5

    Plate the tofu, drizzle with mayonnaise to taste, sprinkle with aonori, and serve.

30. Nori-Wrapped Meatloaf

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夕方食堂

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