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＜Yogurt and bread gratin＞
Ingredients (one serving)
- Baguette:
- 3 pieces
- Avocado (small):
- 1/2
- Ham:
- 1 slice
- Salt:
- a pinch
- Black pepper:
- a pinch
- Yogurt:
- 3 tablespoons
- Grated cheese:
- 1 teaspoon
- Honey:
- appropriate amount
Cooking instructions:
- ①Cut the baguette into smaller bite-size pieces. Cut the avocado into 2-cm cubes, and the ham into 2-cm cubes also.
- ②Place①in a gratin dish side by side, and sprinkle salt and pepper over it. Then pour the yogurt over it, and sprinkle grated cheese on top.
- ③Put it in an oven toaster and bake for eight minutes or so, until desirable browning is achieved. Pour some honey on top before eating.
＜Rolled barley and vegetable soup＞
Ingredients (one serving)
- Rolled barley:
- 1 tablespoon
- Shimeji mushroom:
- 1/10pack
- Cauliflower:
- 1
- Onion:
- 1/10
- Carrot:
- 1/5 (3-4 cm)
- Burdock:
- 1/8 (12-13 cm)
- Common bean:
- 1pod
- Consomme (solid):
- 1/4cube
- Water:
- 1 cup
Cooking instructions:
- ① Break up the shimeji mushroom into smaller pieces. Cut the cauliflower into appropriate-sized pieces. Cut the rest of the vegetables into 8-mm cubes.
- ②Put the water, vegetables, rolled barley, and consomme solid into a pot. Cook until the vegetables reach the desired tenderness.
＜Fruit salad＞
Ingredients (one serving)
- Apple:
- 1/8
- Banana:
- 1/2
- Kiwi fruit:
- 1/4
- Orange:
- 3 segments
- Lemon juice:
- 1/2 tablespoon
Cooking instructions:
- Cut the fruits into bite-size pieces. Pour lemon juice on top, and place it in a dish.
- Fermented foods: Yogurt, grated cheese
- Dietary fiber: Vegetables, fruits
- Oligosaccharides: Honey, rolled barley, onion, burdock, common bean, banana
Cooking tips:
When making gratin like this, the bread absorbs water from the yogurt and reduces its water content (creating an effect similar to straining), so its taste becomes richer and more refreshing while achieving a texture like cottage cheese.
Supervision: Ms. Tokiko Shinjo, Registered Dietitian
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