Healthy Japanese Breakfast Recipes to Loss Weight up to 10 pounds a Week
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1. Warm Cabbage Salad — Kyabetsu no on Sarada
Serve this light and refreshing salad with rice and a meat dish for a complete meal, or add it to your bento box!
Serves for 4
- Salt 1 tsp
- Japanese cucumber
- 1 Cabbage 4–6 leaves, shredded
- Bonito flakes 1 Tbsp
- Japanese fish cakes (chikuwa) 3
Dressing
- Soy bean paste (miso) 11/2 Tbsp
- Japanese mayonnaise 3 Tbsp
- Sake 1 Tbsp
- Ginger juice 1 tsp
How to Make Healthy Japanese Breakfast Recipes for Weight Loss,Warm Cabbage Salad — Kyabetsu No On Sarada:
- Spread salt on a chopping board and roll the cucumber over the salt to season. Cut into thin rounds.
- Bring a pot of water to the boil and briefl y scald cabbage for a few seconds. Immediately plunge cabbage into a bowl of iced water. Drain well.
- Return water to the boil and scald Japanese fi sh cakes for about 30 seconds. Drain well and cut into 0.5-cm (1/4-in) slices.
- In a small bowl, combine all the ingredients for the dressing and mix well.
- Put cucumber, cabbage and fi sh cakes in a large bowl and pour dressing over. Toss to mix well. Sprinkle bonito flakes on top.
- Serve immediately.
#2. Lotus Root Pickle — Renkon no Tsukemono
This is an easy pickled dish to go with rice or noodles.
Serves for 4
- Lotus root 1
- Japanese rice vinegar 2 Tbsp mixed with 500 ml (16 fl oz / 2 cups) water
- Red chillies to garnish, seeded and sliced Pickling liquid
- Japanese rice vinegar 125 ml (4 fl oz / 1/2 cup)
- Water 375 ml (12 fl oz / 11/2 cups)
- Sugar 4 Tbsp
- Salt 3/4 tsp
How to Make Healthy Japanese Breakfast Recipes for Weight Loss, Lotus Root Pickle — Renkon no Tsukemono:
- Use the back of a knife to peel lotus root. Cut into thin slices. To prevent lotus root from turning brown after cutting, immediately soak in vinegar mixture. Drain before cooking.
- Combine all the ingredients for the pickling liquid in a small pot and bring to the boil. Add lotus root and lower heat. Simmer for 3–5 minutes.
- Transfer lotus root and liquid to a bowl to cool. Store in an airtight jar for up to 1 week. Garnish with sliced red chillies to serve.
#3. Wakame Seaweed and Silver Bait Side Dish — Wakame Chirimen Jako
Wakame seaweed has a subtle sweetness that lends a nice contrast to the saltiness of the silver bait used in this side dish.
Serves for 4
- Wakame seaweed 60 g (2 oz)
- White sesame seeds 2 tsp
- Sesame oil 1 Tbsp
- Dried silver bait (chirimen jako) 45 g (11/2 oz), soaked in water for 15 minutes and drained
- Sake 2 tsp
- Japanese soy sauce (shoyu) 2 tsp
How to Make Healthy Japanese Breakfast Recipes for Weight Loss, wakame seaweed and silver bait side dish — wakame chirimen jako:
- Rinse wakame seaweed in water to remove excess salt. Drain well and cut into 4-cm (11/2-in) lengths.
- Toast white sesame seeds in a non-stick frying pan without adding oil. Remove from heat once sesame seeds are brown and fragrant.
- Heat sesame oil in a frying pan and cook silver bait until fragrant. Add wakame seaweed and toss well.
- Add sake and soy sauce and toss well. Transfer to a bowl and sprinkle with toasted white sesame seeds. Serve immediately.
#4. Burdock Salad — Gomoku Kimpira
This quick and easy stir-fry features crunchy vegetables and healthy devil’s tongue jelly for a light yet satisfying accompaniment to any meal.
Serves 5
- Japanese fish cakes (chikuwa) 5, about 150 g (51/3 oz)
- Carrot 120 g (41/2 oz), peeled
- French beans 150 g (51/3 oz), ends trimmed
- Shredded devil’s tongue jelly (shirataki) 1 packet, about 200 g (7 oz)
- Sesame oil 2 Tbsp
- Burdock (gobo) 100 g (31/2 oz), peeled and cut into thin strips
- Japanese soy sauce (shoyu) 2 Tbsp Sugar 2 Tbsp
- Sake 2 Tbsp
How to Make Healthy Japanese Breakfast Recipes for Weight Loss, Burdock Salad — Gomoku Kimpira:
- Slice Japanese fi sh cakes lengthwise into 5-cm (2-in) long strips. Cut carrot and French beans into 5-cm (2-in) strips.
- Boil a pot of water and briefl y scald shredded devil’s tongue jelly for 30 seconds to remove any impurities. Rinse under running water and drain well using kitchen towels. Cut into 10-cm (4-in) strips.
- Heat sesame oil in a wok and sauté burdock, carrot, French beans and devil’s tongue jelly for 2 minutes. Cover and simmer for another 2 minutes.
- Add Japanese fi sh cakes, soy sauce, sugar and sake. Toss well and cook until liquid is evaporated. Dish out and serve.
#5. Lotus Root Balls — Renkon no Otoshi Age
This vegetarian side dish makes a great snack to serve between meals or at a party.
Serves 5
- Lotus roots 2, about 200 g (7 oz) each
- Green shishito peppers 8
- Dried black fungus 5 g (1/6 oz), soaked in water to soften, drained and cut into thin strips
- Carrot 2-cm (1-in), peeled and cut into thin strips
- Potato starch 4 Tbsp
- Japanese soy sauce (shoyu) 2 tsp + more to serve on the side
- Mirin 2 tsp
- Salt to tast
- Ground white pepper to taste
- Cooking oil for deep-frying
- Grated white radish (daikon) as desired
How to Make Healthy Japanese Breakfast Recipes for Weight Loss, Lotus Root Balls — Renkon no Otoshi Age:
- Peel lotus roots and grate fi nely. Drain well by squeezing with your hands.
- To prevent green shishito peppers from splattering when deep-frying, use a knife to cut slits on the sides. Set aside.
- In a large mixing bowl, combine lotus roots, black fungus, carrot, potato starch, soy sauce, mirin, salt and pepper. Mix well to combine. Using a teaspoon, scoop out 2 tsp of lotus root mixture and roll into ping pong-size balls. Repeat until mixture is used up.
- Heat oil for deep-frying and cook lotus root balls until golden brown. Drain well on kitchen towels.
- Reheat oil and deep-fry green shishito peppers for about 30 seconds. Drain well.
- Serve lotus root balls with green shishito peppers and grated white radish drizzled with some soy sauce.
Source : 5 Healthy Japanese Breakfast Recipes to Loss Weight up to 10 pounds a Week