Phytochemical Charge from Veggie Peels

The positive effects of phytochemical to our health though the intake of vegetables is introduced here:
http://www.phytochemicals.info/.

However, preparing meals with varieties of veggies is not always easy especially when we are busy or sick.

To gain rich amount of phytochemical easily, I often make a broth by using peels of veggies. 

Root and outer skin of veggies are often removed and disposed. However these part of veggies contain higher amount of phytochemical as they are to protect the inside (Orangepage, February 2014, P. 121).

Direction of veggie broth

1. Wash veggies well before preparing them. Save peels and roots of veggies and store in a reclosable bag to keep in the fridge. 

Ex: Skin and root of garlic, round onion, ginger, outer leaves of cabbage, peels of potato and carrot, the bottom of mushrooms, the hard part of spring onion.

Better to avoid broccoli and cauliflower as they make the broth bitter.

2. Put the peels and roots in a deep pan and fill with cold water. Heat the pan over small temperature and gently cook for 20-30 mints.

3.  Filter the broth with a dense net with a gauze or paper towel.

4. Store in the fridge and consume in 3days. 

 

This broth is very nutritious, economical, ecological and importantly, very tasty attained through the layers of flavour and taste from various veggies. 
Can be used any types of soup.

A soup with sausage and veggies with the broth

I intend to make this broth whenever my family gets sick. 

Phytochemical soup for the fast recovery from sickness

Mmmmm.

Time to prepare: 30 mints

Total cost: 0

Deepfried Jerusalem artichoke, asparagus, parmesan and truffle oil salad 

The great taste of deepfried jerusalem artichoke has been introduced:

http://japanesegourmet.blogspot.co.uk/2014/02/deep-fried-wedges-of-jerusalem.html.

Asparagus, tomato and parmesan is a great company for the deepfried jerusalem artichoke. The perfume of truffle oil makes this salad a gorgeous dish!

Directions

1. Peel the skin of jerusalem artichokes.  Cut the veggies into bite sized.

2. Heat up a frying pan with oil (less than 1cm depth) and deepfry veggies separately until each get nice colour.  

3. Place them over a paper towel to remove the extra oil.

4. Mix with some cherry tomatoes and top with parmesan cheese, pinches of salt and some truffle oil to serve.

Time to prepare: 20 mints
Total cost:1.4 pounds+ (60p for asparagus, 50p for jerusalem artichoke, 30p for cherry tomatoes, + vegetable oil, parmesan cheese, truffle oil) 

Toddler Bento (28 April): Tofu Chicken Nugget 

• Rice with soysauce seasoned dried bonito
• Chicken nugget
• Potato, bacon, carrot, zucchini butter saute  

Usually chicken nugget involves chicken breast. This time, I used thigh saved from previous dinner, chicken and cashew nuts stir fry with oyster sauce.

Adding tofu makes the nugget very soft.

Chicken nugget recipe:

http://www.instructables.com/id/Chick-nugget/

The recipe of Chicken and cashew nuts stir fry with oyster sauce will be introduced soon.

Ingredients

• Chicken thigh
• Tofu
• Onion
• Mushroom
• Salt 
• Paprika Powder  

Directions 

1. Blend all the ingredients until smooth.

2. Place in a cling film to spread into 1cm thin. Alternatively if not making heart shape, just make bite sized pieces then cook them immediately.

3. Keep the batter in freezer to shape. I used heart shaped mould this time.

4. Dust both sides of nugget with corn flour. Heat up the pan with oil and fry the both sides over medium temperature. Then turn the heat small and cover with a lid. Leave it for 3-4 mints to cook.  

5. Top ketchup to serve.

Timte to prepare: 20 mints

Baby Bento Archive (22-24 April) and recipe

22 April

• Rice with soysauce seasoned dried bonito and seaweed paper
• Teriyaki salmon with grilled mayonnaise
• Tofu with corn, shiitake and spring onion, miso sauce
• Avocado

23 April

• Curry and salmon stir fried rice
• sausage, carrot, peas, cauliflower satue with butter
• avocado and cucumber miso-mayo
• Sugar coated popped rice

Ingredients

The teriyaki salmon (top left in foil) and rice are the leftover from previous dinner 

Direction

Rice, salmon, chopped spring onion and tomato are stirfried with 1 table spoonful of curry sauce.

Diced avocado and cucumber are dressed with mayonnaise and miso.

24 April 

• Rice with dried sour plum leaves
• Ginger pork with carrot and parsley 
• Hash potato with sea weed
• Avocado with soy-mayo sauce

Baby Bento Recipe (16 April), Baby Finger Food: Grilled Rice Balls

This is the baby version of "Yakionigiri" (grilled rice balls) introduced:

http://japanesegourmet.blogspot.co.uk/2012/08/grilled-rice-ball-yaki-onigiri-saturday.html

Just making the rice balls in baby bite sized, becomes a good baby finger food.

Using a cling film is easy way to shape the balls. 

One piece is one teaspoonful amount of cooked rice (sticky Japanese rice).

Yummy and fun to play with.

Time to prepare: 15 mints

Baby Bento Recipe (11 April): Bolognese rice with white sauce toasted with cheese and broccoli

I used bolognese sauce and ketchup for rice. 

The combination of creamy white sauce and tomato rice topped with crispy cheese is delicious. 

Ingredients and Direction of white sauce

• 15g of butter (unsalted)
• 1 tablespoon of plain flour
• 200-250cc of milk
• a pinch of salt

1. Heat a small flying pan and melt the butter then add flour over middle-small heat. 

2. Keep mixing till the batter becomes smooth.

3. Once the batter is done, turn the heat off and let it cool down.

4. While cooling down the batter, prepare the rice. I added one tablespoon of bolognese sauce and 1/2 teaspoon of ketchup into 200cc rice.

5. Add the milk bit by bit to dissolve the batter over small heat. Keep mixing the batter to avoid forming lumps.

6. Once it gets smooth and rich, add salt.

7. Fill the rice in a baking tray (I made the bento sized cup with a baking sheet) and pour the white sauce. Top with cheese and chopped broccoli flower or parsley and then grill it over 200C for 5-7 mints.

Time to prepare: 25 mints

Baby Bento Recipe (8 April): Bihon and potato and cheese bun 

I slept over and had only15 minutes to prepare bento this morning.

Luckily potato and cheese bun with carrot and spinach (Right) was made previous night. 
The recipe was introduced here:
http://japanesegourmet.blogspot.co.uk/2014_02_01_archive.html


I opened the fridge and found chopped veggies (carrot, shiitake and spring onion), egg, minced beed seasoned with soy sauce and sugar. Even didn't have rice to stir fry. So I boiled water and soaked some amount of rice noodles (bihon) with it for 1 mint.

1. Stir fry the beaten egg. once it is done, set it aside.

2. Add the rest of contents to stir fry. Season the bihon with 1/4 teaspoon of soy sauce, oyster sauce and mirin. Add the egg and mix well to serve. Instead for the seasoned meat, thinly sliced polk or any meat will go with this recipe. Just Fry it with other veggies.

Time to prepare: 10 mints