Carrot(人参)にんじん

Japanese page
Nutrient content per 100 g

Delicious season

Carrot

* Display the yearly calendar with each number

Commentary on vegetables

  • Spring & summer carrots are characterized by sweetness, freshness and softness
  • Cultivated throughout the year
  • Vegetables with a feature that can be stored buried in the soil in winter and have high storage properties
  • New carrot (spring carrot) is shipped immediately after harvesting without being dried or stored.(Spring carrot is fresh carrot, but can only be stored for a short time)
    (Ginseng is fresh ginseng, but it can be stored for a short period)
  • Caroten content is the highest among vegetables with high circulation
  • Caroten is contained a lot under the epidermis
  • Compared to the past, it has a unique odor and has become sweeter
    (Although the amount of carotene has increased, other nutrients have decreased)
  • Carotene is fat-soluble and suitable for oil cooking
  • Avoid things that are dark overall
  • Choose carrots with smooth skin and few dents

Good things to eat together

  • Cold prevention = onion, wakame, celery
  • Fatigue recovery = Chinese cabbage, cabbage, tomato
  • Prevention of constipation = wakame,burdock,bamboo shoots
  • Prevention of vision loss = broccoli, peppers, pumpkin

Preservation method

  • Store at room temperature in a good place throughout the year
    (Sensitive to moisture)
  • Can be cut into easy-to-use sizes and frozen with a hard boil
  • When storing for a long time, cut off the leaves.

recipe

  • Boiled food
  • Fried food
  • Grilled food
  • soup
  • dressing
 

Food composition table

Per 100g edible portion

Carrot(raw)root without skin

Waste rate 10%
Energy 36㎉
moisture 89.7g
Protein 0.8g
Lipid 0.1g
Carbohydrate 8.7g
Sodium 34㎎
Potassium 270㎎
Calcium 26㎎
Magnesium 9㎎
Rin 25㎎
iron 0.2㎎
Zinc 0.05㎎
Copper 0.05㎎
Manganese 0.1㎎
Lodine
Selenium 1㎍
Chromium 1㎍
Molybdenum 1㎍
Vitamin A(Retinol)
Vitamin A(β-carotene) 6700㎍
Vitamin D
Vitamin E(Tocopherol α) 0.5㎎
Vitamin K 18㎍
Vitamin B1 0.07㎎
Vitamin B2 0.06㎎
Niacin 0.7㎎
Vitamin B6 0.1㎎
Vitamin B12
Folic acid 23㎍
Pantothenic acid 0.33㎎
Biotin 2.8㎍
Vitamin C 6㎎
Dietary fiber(aggregate amount) 2.4g

Quoted from the Japanese food standard composition table 2015 edition

 

Yatsugashira(八頭)やつがしら

Japanese page
Nutrient content per 100 g

Delicious season

Yatsugashira

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Commentary on vegetables

  • Low circulation and high price
  • The origin of the name seems to have 8 heads
  • Because of this, it is difficult to peel the skin because it is an intricate lump.
  • It is delicious when heated
  • It is used for Osechi cuisine as an auspicious item
    (So ​​that progeny prosperity, person’s “top”)
  • It doesn’t get smaller, it becomes one lump
  • There are few slimes and is suitable for boiled food

Preservation method

  • Store mud with it in a cool and dark place
  • Keep mud-free items in the refrigerator, taking care to dry them
  • Store peeled product in water

recipe

  • Boiled food
  • Fried food
  • Soup
  • salad
  • Steamed food
 

Food composition table

Per 100g edible portion

Yatsugashira(生)

Waste rate 0%
Energy 93㎉
moisture 75.6g
Protein 2.7g
Lipid 0.6g
Carbohydrate 20g
Sodium 1㎎
Potassium 520㎎
Calcium 34㎎
Magnesium 39㎎
Rin 56㎎
iron 0.6㎎
Zinc 1.3㎎
Copper 0.21㎎
Manganese 1.25㎎
Lodine
Selenium
Chromium
Molybdenum 1㎍
Vitamin A(Retinol)
Vitamin A(β-carotene)
Vitamin D
Vitamin E(Tocopherol α) 1.1㎎
Vitamin K
Vitamin B1 0.11㎎
Vitamin B2 0.04㎎
Niacin 0.5㎎
Vitamin B6 0.17㎎
Vitamin B12
Folic acid 30㎍
Pantothenic acid 0.49㎎
Biotin 2.6㎍
Vitamin C 5㎎
Dietary fiber(aggregate amount) 2.8g

Quoted from the Japanese food standard composition table 2015 edition

 

Sweet potato(薩摩芋)さつまいも

Japanese page
Nutrient content per 100 g

Delicious season

Sweet potato

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Commentary on vegetables

  • Also known as “Kansho”, “Tooiimo”, “Marju”
  • It is called “Maruju” after the crest of “Satsuma”
  • Since it is not sweet immediately after harvesting, it is aged for 1 month to get on the market
  • The main ingredient is starch
  • By heating, part of it becomes sugar and sweetness increases.
  • Rich in vitamins C, B1, B6, etc.
  • A lot of lye under thin skin
  • When cooking with skin, expose to water
    (Caution is necessary because vitamin C will leak if exposed to too much)
  • Choose a bright and glossy color
  • Avoid stiff beards because they contain a lot of fiber
  • Goods that are not too large or not discolored are good

Good things to eat together

  • Cold Prevention = Burdock, Shiitake, Carrot, Spinach
  • Obesity prevention = Konjac, hijiki, bean sprouts
  • Diabetes prevention = Jew’s‐ear, shiitake, kelp
  • Skin care = strawberry, lemon, sweet pepper

Preservation method

  • Because it is vulnerable to low temperatures, wrap it in newspaper and store at room temperature
  • Be careful with moisture and dryness

recipe

  • Boiled food
  • Grilled food
  • Steamed food
  • Fried food
 

Food composition table

Per 100g edible portion

Sweet potato(生)

Waste rate 4%
Energy 140㎉
moisture 64.2g
Protein 0.9g
Lipid 0.2g
Carbohydrate 33.7g
Sodium 22㎎
Potassium 390㎎
Calcium 40㎎
Magnesium 23㎎
Rin 47㎎
iron 0.5㎎
Zinc 0.2㎎
Copper 0.13㎎
Manganese 0.39㎎
Lodine 1㎍
Selenium
Chromium
Molybdenum 4㎍
Vitamin A(Retinol)
Vitamin A(β-carotene) 45㎍
Vitamin D
Vitamin E(Tocopherol α) 1.4㎎
Vitamin K
Vitamin B1 0.1㎎
Vitamin B2 0.02㎎
Niacin 0.7㎎
Vitamin B6 0.2㎎
Vitamin B12
Folic acid 54㎍
Pantothenic acid 0.56㎎
Biotin 4.9㎍
Vitamin C 20㎎
Dietary fiber(aggregate amount) 3.8g

Quoted from the Japanese food standard composition table 2015 edition

 

Taro(里芋)さといも

Japanese page
Nutrient content per 100 g

Delicious season

Taro

* Display the yearly calendar with each number

Commentary on vegetables

  • Mostly starch, except moisture
  • “Ishikawa Wase” is an early variety as its name suggests.
  • Abundant in potassium and dietary fiber, it is easy to digest and absorb when heated
  • The slime ingredients are mucin and galactan
  • Feeling soft when touched is evidence of damage
  • Use rice bran to prepare
  • Wash out the slime with “salt fir” or “boiled under the boil”
  • Choose the one with mud
  • Choose taro without red or yellow spots on the surface

Good things to eat together

  • Strengthening = egg, chicken, Sardine, bonito
  • Healthy brain effect = Yuba,Dried bonito
  • Hypertension prevention = enoki , konjac, burdock
  • Blood circulation promotion = kelp, miso, onion, Red pepper

Preservation method

  • Wrapped in newspaper and stored in a well-ventilated place
  • Avoid cold and dryness
  • Preserved with mud

recipe

  • Boiled food
  • Steamed food
  • Grilled food
  • Fried food
 

Food composition table

Per 100g edible portion

Taro(boiled)

Waste rate 0%
Energy 59㎉
moisture 84.0g
Protein 1.5g
Lipid 0.1g
Carbohydrate 13.4g
Sodium 1㎎
Potassium 560㎎
Calcium 14㎎
Magnesium 17㎎
Rin 47㎎
iron 0.4㎎
Zinc 0.3㎎
Copper 0.13㎎
Manganese 0.17㎎
Lodine
Selenium
Chromium
Molybdenum 7㎍
Vitamin A(Retinol)
Vitamin A(β-carotene) 4㎍
Vitamin D
Vitamin E(Tocopherol α) 0.5㎎
Vitamin K
Vitamin B1 0.06㎎
Vitamin B2 0.02㎎
Niacin 0.8㎎
Vitamin B6 0.14㎎
Vitamin B12
Folic acid 28㎍
Pantothenic acid 0.42㎎
Biotin 2.8㎍
Vitamin C 5㎎
Dietary fiber(aggregate amount) 2.4g

Quoted from the Japanese food standard composition table 2015 edition

 

Cholesterol(コレステロール)

Japanese page

Characteristics of nutrients

  • Cholesterol refers to lipids synthesized in the body
  • Cholesterol is also ingested from foods
  • Cholesterol ingested from meals is 15 to 20%
  • 85 to 80% are synthesized in the body
  • LDL cholesterol= carries cholesterol into the body
  • HDL cholesterol= Extra cholesterol recovery

Function of nutrients

  • Fine tuning the work of the cranial nerves and muscles
  • Essential for the production of cell membranes and hormones
  • Make bile acids to help digestion and absorption of fat

When nutrients are deficient

  • Weakened cell membranes and blood vessels and decreased immunity
  • cerebral hemorrhage
  • Insufficient intake of animal protein
  • In elderly people, the possibility of becoming low nutrition

When nutrients overdose

  • Cause of arteriosclerosis
  • Myocardial infarction
  • obesity

Food that contains a lot of energy

Foodstuff Ingredient per 100g (kcal)
Egg yolk (Boiled) 1400
Egg yolk (raw) 1400
Firefly squid(Smoked) 930
dried mullet roe 860
dried sardine 720
sardine 710
century egg 680
foie gras 650
monkfish liver 560
Sujiko 510
Caviar (salted) 500
Whole eggs (raw) 420

Summary

  • (LDL)= carry cholesterol into the body
  • (HDL)= collect extra cholesterol
  • Food intake = about 20%
  • Produced in the body = about 80%
 

Ice plant(水晶菜)アイスプラント

Japanese page
Nutrient content per 100 g

Delicious season

Ice plant

* Display the yearly calendar with each number

Commentary on vegetables

  • There are cells on transparent water droplets on the surface of leaves and stems
  • Looks like it’s frozen
  • Can be grown without using pesticides in hydroponics
  • It has a habitless taste and a crispy texture
  • Features a faint salty taste
  • The texture remains even if you boil it quickly
  • Eat just by washing in water

Preservation method

  • Put in a plastic bag and store in the refrigerator
  • Note that it is vulnerable to drying\
  • It is better to eat early (the texture is lost)

recipe

  • salad
  • Soak
  • Marinated
 

Food composition table

Per 100g edible portion

There is no description in the food database

Waste rate %
Energy
moisture
Protein
Lipid
Carbohydrate
Sodium
Potassium
Calcium
Magnesium
Rin
iron
Zinc
Copper
Manganese
Lodine
Selenium
Chromium
Molybdenum
Vitamin A(Retinol)
Vitamin A(β-carotene)
Vitamin D
Vitamin E(Tocopherol α)
Vitamin K
Vitamin B1
Vitamin B2
Niacin
Vitamin B6
Vitamin B12
Folic acid
Pantothenic acid
Biotin
Vitamin C
Dietary fiber(aggregate amount)

Quoted from the Japanese food standard composition table 2015 edition

 

【よくわかるレシピ】もずく酢

【英語表記】

vinegared mozuku seaweed

食材と調味料と下ごしらえ

食材

塩もずく(塩抜きもずく)  
生姜  
   
調味料
調味料 分量  割合
出汁 300 3
薄口醤油 200 2
砂糖 200 2
穀物酢 300 3

下ごしらえ

塩もずく ①もずくをザルに入れ、流水でよく洗い流す(1分程度)
②ボウルに水を入れもずくを入れる(5~10分)
③もう一度、ザルに上げ流水で洗う
(塩加減を常に気にしながらするとよい)
⑤塩抜き後は「もずく」の下ごしらえをする
もずく(塩抜き) ①食べやすい長さに切る
②沸騰した湯にもずくを入れ、サッと湯通しする
③すぐに冷水に取り、冷ます
④冷めたらザルに上げて水気を切る
生姜 良く洗い皮を剥く
針生姜にする
(すりおろしてもよい)
   

大さじ、小さじの重量一覧表(g)

 

作り方

当レシピについて5つのポイント


①出汁を作る

  1. 調味料をすべて入れる
  2. 火をかけ沸騰したら火を止める
  3. 冷ましておく

②もずくを出汁で洗う

  1. ①の出汁を少し取り出し、もずくを洗う
  2. ザルで漉す
    (出汁で洗う事により、水っぽさがなくなる)

③もずくを出汁につける

  1. 残りの出汁に生姜を入れる
  2. 出汁に②で漉したもずくを入れる
  3. 軽く混ぜる

④冷やして保存

  1. そのまま、一晩寝かすことで味が落ち着く

ワンポイント

★もずく酢について

もずくを酢で味付けした料理。もずくの食感を生かし、酢は柔らかい味に仕上げる。そのために酢は火を入れ、カドを取ることがポイント。出汁は2つに分けて、2度漬けにすると味がボケない

★食材について

もずくには色々な種類があり、太さにより味を調整するとよい。塩もずくはしっかりと塩抜きする。盛り付けには胡瓜や茗荷、オクラ、とろろなどでもおいしい

 

失敗の原因と解決法

失敗 原因 解決方法
味が薄い 水切り不足
調味料間違い
不足している調味料を足す
味が濃い 分量間違い 水、出汁を加えて調整する
 

Turnip(蕪)かぶ

Japanese page
Nutrient content per 100 g

Delicious season

turnip

* Display the yearly calendar with each number

Commentary on vegetables

  • Sweet and delicious in winter
  • Also known as Suzuna, one of the spring seven herbs
  • When there is a leaf, cut it off immediately
  • Leaves are nutritious and delicious when used in miso soup and pickles
  • The leaves are rich in carotene, vitamins, etc. and have a beauty effect
  • White part (root) is good for relieving heartburn and stomach upset
  • Aroma and texture change depending on the strength of baking.

Good things to eat together

  • Intestinal regulation = Chinese cabbage, broccoli, carrot
  • Prevention of hypertension = burdock,japanese-pear,butterbur
  • Heartburn prevention = yamato-yam, honey, natto
  • Blood circulation promotion =wakame ,konjak , sweet potato

Preservation method

  • Wrap in wet newspaper and store in vegetable room
  • Leaves take away moisture, so cut off immediately and store separately

recipe

  • Steamed food
  • miso soup
  • pickles
  • salad
 

Food composition table

Per 100g edible portion

Turnip(raw)with skin

Waste rate 9%
Energy 20㎉
moisture 93.9g
Protein 0.7g
Lipid 0.1g
Carbohydrate 4.6g
Sodium 5㎎
Potassium 280㎎
Calcium 24㎎
Magnesium 8㎎
Rin 28㎎
iron 0.3㎎
Zinc 0.1㎎
Copper 0.03㎎
Manganese 0.06㎎
Lodine
Selenium
Chromium
Molybdenum
Vitamin A(Retinol)
Vitamin A(β-carotene)
Vitamin D
Vitamin E(Tocopherol α)
Vitamin K
Vitamin B1 0.03㎎
Vitamin B2 0.03㎎
Niacin 0.6㎎
Vitamin B6 0.08㎎
Vitamin B12
Folic acid 48㎍
Pantothenic acid 0.25㎎
Biotin
Vitamin C 19㎎
Dietary fiber(aggregate amount) 1.5g

Quoted from the Japanese food standard composition table 2015 edition

 

Potato(馬鈴薯)じゃがいも

Japanese page
Nutrient content per 100 g

Delicious season

Potato

* Display the yearly calendar with each number

Commentary on vegetables

  • The nutritional value is high enough to be called “the apple of the earth”
  • Rich in vitamins C, B1 and B6
  • Vitamin C is about 5 times that of apples
  • Hard to germinate when stored with apples
  • Potato vitamin C is wrapped in starch and is strong for storage and heating
  • When potatoes are boiled from the water with their skin, the fire will pass evenly.
  • Good products with thin skin and no color unevenness

Good things to eat together

  • Aging prevention = Kiwi fruit, green tea, mayonnaise
  • Obesity prevention = Chinese cabbage, peach, banana, honey
  • Prevention of constipation = lemon, salmon, spinach
  • Fatigue recovery = grain vinegar, oysters

Preservation method

  • Wrapped in newspaper and stored in the vegetable room
  • Be careful because buds are likely to appear when the temperature is high
  • When stored with a hard apple, germination is less likely

recipe

  • salad
  • Fried food
  • Boiled food
  • Steamed food
  • Grilled food

Food composition table

Per 100g edible portion

Potato(boiled)tuber

Waste rate 0%
Energy 74㎉
moisture 80.6g
Protein 1.7g
Lipid 0.1g
Carbohydrate 16.9g
Sodium 1㎎
Potassium 340㎎
Calcium 4㎎
Magnesium 16㎎
Rin 32㎎
iron 0.6㎎
Zinc 0.2㎎
Copper 0.1㎎
Manganese 0.1㎎
Lodine
Selenium
Chromium 2㎍
Molybdenum 3㎍
Vitamin A(Retinol)
Vitamin A(β-carotene) 2㎍
Vitamin D
Vitamin E(Tocopherol α) 0.1㎎
Vitamin K
Vitamin B1 0.07㎎
Vitamin B2 0.03㎎
Niacin 1.0㎎
Vitamin B6 0.18㎎
Vitamin B12
Folic acid 18㎍
Pantothenic acid 0.41㎎
Biotin 0.3㎍
Vitamin C 18㎎
Dietary fiber(aggregate amount) 3.1g

Quoted from the Japanese food standard composition table 2015 edition

 

Saturated fatty acid(飽和脂肪酸)

Japanese page

Characteristics of nutrients

  • Animal fats and oils are contained in a large amount in fat of dairy products
  • It is difficult to oxidize
  • It exists as a solid at room temperature
  • It acts to increase neutral fat and cholesterol
  • It is easy to solidify in the body

 

Function of nutrients

  • Increase neutral fat, cholesterol
  • Energy source, become a component to make body
  • Generate energy
  • Increase cholesterol level
  • Suppress fat accumulation

When nutrients are deficient

  • Risk of lifestyle disease
  • The blood vessel becomes brittle
  • Possibility of cerebral hemorrhage

When nutrients overdose

  • Increase bad cholesterol and cause arteriosclerosis
  • Obesity, diabetes
  • Myocardial infarction

Food that contains a lot of Saturated fatty acid

Foodstuff Ingredient per 100g (g)
Palm oil 83.96
Coconut powder 55.25
Unsalted butter 52.43
beef tallow 41.05
Lard 39.25
Pork loin (fat meat) 32.03
butt(fat) 27.57
Beef rib loin (fat) 26.44
Whipped cream 24.98
Margarine (for home) soft type 23.04
White chocolate 22.87
Natural cheese (Cheddar) 20.52

Summary

  • Much contained in fats of animal fats and oils & dairy products
  • Hard to oxidize, solid at room temperature
  • Nutrients essential for energy metabolism
  • Be careful with intake as it increases cholesterol level