ayahare diet (unofficial)

Leftover stewed vegetables, 1/5 of the amount

Leek

Seasoning(chicken soup stock)

1.Finely chop leek.

2. Add ½ teaspoon chicken broth to bowl

(Somewhere between these two steps, Ayahare-san added water to the bowl)

3. Microwave at 600W for 1 and ½ minutes, then add green onion, white sesame and 1 teaspoon sesame oil.

Source:

Chicken meat 150g

Onion 80g (½ of a piece)

Avocado 80g (4 slices [8 slices for ½ size])

Cheese 1 piece

Seasonings(soy sauce, sake, miso, mayonnaise, honey, potato starch)

1. slice the onions

2. Cut avocado and chicken meat into bite-sized pieces.

3. Sprinkle 1 teaspoon potato starch on chicken meat.

4. Make the sauce. 1 teaspoon soy sauce, 1 teaspoon sake, 1 teaspoon mayonnaise, 1 teaspoon miso. Add 1 teaspoon honey and mix well.

5. Put 1 tablespoon olive oil in a frying pan. Saute chicken meat and onion. When chicken meat and onions are cooked, turn down the heat and pour in the sauce.

6. When the sauce is well mixed, turn off the heat and add avocado. Gently mix the avocado without crushing it.

7. Transfer to baking dish, top with cheese, and heat on the grill for 5 minutes.

Source:

Minced pork (150g)

Onion (1/2 onion)

Cabbage (4 pieces [8 pieces for 1/2])

Egg (1)

Seasoning (consomme, sweet sake, ketchup, salt and pepper)

1. rinse cabbage with water, cover with plastic wrap and microwave for 2 minutes.

2. Finely chop the onion.

3. Mix ground pork, egg, onion, and a pinch of salt and pepper in a bowl.

4. Shape ¼ of pork mixture. If using 1/2 cabbage, combine two pieces and wrap each quarter round of minced meat with cabbage.

5. Put the cabbage rolls in a pot, add 400cc of water, 2 teaspoons of consommé, 1 tablespoon of ketchup, and 1 tablespoon of sweet sake. Heat over medium heat until boiling, then reduce to low and cover.

Source:

Buri (1 slice/120g)

Leek (1/4)

Seasoning (soy sauce, sake, vinegar, potato starch, ginger tube, garlic tube, salt)

1. Pour 1 tablespoon cooking sake and a pinch of salt over yellowtail, let sit for 5 minutes, then drain on kitchen paper.

2. Finely chop half of the leek and cut the rest diagonally for miso soup.

3. Add 1 tablespoon of vinegar, 1 teaspoon of soy sauce, 1/2 teaspoon of ginger, and 1/2 teaspoon of garlic to the chopped leeks and mix together.

4. Wrap the leek mixture and microwave at 600W for 1.5 minutes.

5. Pat yellowtail dry and sprinkle potato starch on each side.

6. Add a teaspoon of sesame oil to a frying pan and cook for 5 minutes on each side. Top with leek sauce.

Source:

Chicken breast (150g)

Cabbage (1/8 piece/150g)

White sesame seeds to taste

seasoning (soy sauce, sake, sweet sake, honey, potato starch)

1. cut chicken meat into long sticks and cabbage into thin strips.

2. Sprinkle with 1 teaspoon potato starch.

3. Put 1 tablespoon olive oil in a frying pan and deep-fry the chicken meat.

4. Mix together 1 tablespoon soy sauce, 1 tablespoon sake, 1 tablespoon sweet sake, and 1 teaspoon honey.

5. Sprinkle with white sesame seeds and garnish with shredded cabbage.

Source:

Shred Cabbage

Put cabbage in soup cup and heat in microwave for 1 minute.

Pour hot water with ½ teaspoon consommé and season with salt and pepper.

Source:

Silken tofu (1/2 package / 225g)

Broccoli (1/2 plant)

Egg (1)

cheese (70g)

Seasoning (consommé, mayonnaise)

1. Wrap tofu in cooking paper, microwave at 600W for 2 1/2 minutes, drain thoroughly.

2. In a bowl, add tofu, 1 egg, 1/2 teaspoon consommé, 1/2 tablespoon mayonnaise, and mix well.

3. Cut broccoli into small bunches, add 100cc of water to a heatproof dish, and microwave for 3 minutes at 600W.

4. Place broccoli stems in bottom of heatproof dish. Pour the tofu mixture over the broccoli, and top with cheese.

5. Cook on a fish grill over low heat for 3 to 5 minutes, watching carefully.

Source:

Cut chives into chunks.

Put chives and egg in soup cup and heat in microwave for 1 minute.

Add ½ teaspoon of chicken broth and 1-2 drops of soy sauce.

Add hot water. (Ayahare-san? How much water?? Enough to fill the soup cup at least...)

Top with white sesame seeds and 1-2 drops sesame oil.

Source:

Yellowtail (2 small pieces/180g)

Cabbage (1/8 of a cabbage/150g)

seasoning(soy sauce, ginger tube, sake, potato starch, salt)

1. Cut yellowtail into bite-sized pieces, mix with 2 teaspoons sake and a pinch of salt, and soak for 5 minutes.

2. Drain on kitchen paper and mix with 1 tablespoon soy sauce and 1 teaspoon ginger tube.

3. Sprinkle with 1 teaspoon potato starch and fry in a pan with 1 tablespoon olive oil. Brown on both sides and serve with shredded cabbage.

Source:

Minced pork (150g)

Chives (3 bunches / 50g)

silken tofu (1/2 pack / 225g)

Egg (1)

Seasoning(soy sauce, sweet sake, ginger tube, garlic tube)

1. wrap tofu in cooking paper, microwave at 600W for 2 1/2 minutes, drain thoroughly.

2. Add tofu to frying pan and stir-fry until crumbly.

3. Cut chives into chunks 3 cm wide.

4. In a frying pan, add 1 teaspoon sesame oil, 1/2 teaspoon minced pork, 1/2 teaspoon ginger tube, 1/2 teaspoon garlic tube, and fry over medium heat.

5. When the chives have softened, add 1 tablespoon soy sauce and 1 tablespoon sweet sake.

6. Serve on top of tofu and top with fried egg.

Source:

Komatsuna 1 bag/6 bunches

Shiitake Mushroom 1 bag/5 pieces

Seasoning(Japanese soup stock)

1. cut komatsuna into chunks.

2. Cut shiitake mushroom into slices.

3. Put komatsuna and shiitake in a pot.

4. Add 1 teaspoon soup stock and 1 cup (200 cc) water and heat over medium heat for 5 minutes.

5. Put it in a container and keep it in the refrigerator after removing from heat.

To make into Miso soup:

Split into 5 portions. Add 150 cc hot water and dissolve 1/2 teaspoon miso paste.

Source:

Sweet potato (150g)

Extra Virgin olive oil (2 tbsp (30cc)

Mirin [sweet cooking rice wine](2 tbsp (30cc)

1-2 drops soy sauce

Black sesame seeds

1. Cut the sweet potatoes into thin strips.

2. Add 2 tablespoons of olive oil to a frying pan.

3. Deep-fry the sweet potatoes for about a minute and a half

3. Boil 2 tablespoons mirin with 1-2 drops of soy sauce and pour over sweet potatoes.

4. Sprinkle with black sesame seeds

Source:

Silken tofu（150g）

Potato starch (2 tbsp / 18g)

Monkfruit sweetener (1 tbsp / 13g)

Soybean flour（1 tbsp / 9g)

Mirin [sweet cooking rice wine] （2 tbsp / 30cc)

1-2 drops soy sauce

1. Put 150g silken tofu, 2 tablespoons of potato starch, and 1 tablespoon of monkfruit sweetner into a bowl and mix them well until there are no clumps of tofu.

2. Put it to a frying pan and heat it with low heat until it will be sticky.

3. Put it into container, cover with plastic wrap, and refrigerate for 1 hour.

4. Cut it into bite-sized pieces, sprinkle with 1 tablespoon soybean flour

5. Make a syrup with 2 tablespoons mirin and 1-2 drops of soy sauce.

Source:

Almond milk (150cc)

Plain yogurt (80g)

Gelatin (2g)

Monkfruit sweetener (2 tbsp/ 26g)

Some fruits you like

1. Put 150cc of almond milk and 2 tablespoons of monkfruit sweetner in a bowl.

2. warm it in a microwave at 600W for 1.5 minutes.

2. Add 2g of gelatin in a bowl and mix them.

3. Let the bowl cool for a while, then add 100g of yogurt.

4. Pour it to a container and put in the refrigerator overnight. Then it is done when you serve it with fruit.

Source:

Cream cheese (100g)

Plain yogurt (80g)

Gelatin (3g)

Water (80cc)

Monkfruit sweetener (2 tbsp/ 26g)

Some fruits you like

1. put 80g cream cheese in a bowl and heat it in a microwave oven at 600w for 30 seconds.

2. Mix yogurt and 2 tablespoons of Monkfruit sweetener.

3. Melt 3g of gelatin in 80cc boiled water.

4. Pour the gelatin into a bowl and stir them well.

5. Pour it into a container, let it overnight in the refrigerator Then it is done when you serve it with fruit.

Source:

1/2 block of silken tofu (200g)

100g minced pork

1 eggplant

2 bunches of spinach

1/2 onion

1 clove of garlic

1/2 pack of tomato sauce (200g)

Cheese (as much as you like)

1. Wrap the tofu in kitchen paper and microwave for 2 minutes, then drain thoroughly.

2. Finely chop the onion and garlic, roughly chop the spinach, and thinly slice the eggplant.

3. Put 1 tablespoon of olive oil in a frying pan, add the garlic, onion, minced pork, and tomato sauce in that order, and simmer until reduced

4. Add the tofu, mix, and place on a heat-resistant plate

5. Add 1 teaspoon of butter (ghee) to a frying pan, and lightly fry the eggplant and spinach until soft

6. Place the eggplant, spinach, and cheese on a heat-resistant plate, and brown them on a fish grill to finish

Source:

Water (150ml)

Green Laver Seaweed (3g)

Seasonings (soy sauce, Granulated Japanese-style soup stock)

1. Boil 150ml of water.

2. Put 2 tablespoons (about 3g) of aosa nori seaweed into a soup cup, add 1/2 teaspoon of soy sauce and 1/2 teaspoon of Hon Dashi.

3. Pour in hot water and mix to finish.

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