Hi guys, this is Amanda.
Have you watched the video about the keep-in-the-fridge lunchbox?
It was really simple and timesaving.
I think you'd want a lunchbox for diet since summer's coming.
So today, I'll show you a quick and easy diet recipe.
It's a recipe that everyone can make without much effort.
I'll answer one of the questions you've asked.
"Amanda, you've lost your weight, right?"
Some say I've gained it, and some say I've lost it.
To be honest, I'm currently at the lightest weight of my entire life.
I didn't lose that much weight but for about 2-3kg.
However, I feel healthier
and I've not paid too much attention to the loss or gain of the weight.
A body shape like mine,
and all the people who weigh plus minus 10kg from my weight
are in the normal range,
so, don't care too much about your weight.
I think it'd be okay to be on a diet when you think it's a bit dangerous for yourself.
I heard the keto diet helps you lose weight very quickly, is that true?
There's a limit to the keto diet as well.
It needs research
and I don't think that suits the common people.
I think it's for the ones who are in some different situation.
I've tried low-carb-high-fat diet as well,
but it wasn't for me.
I felt uncomfortable and I went to see doctors often.
The doctor said if normal people don't take carbs for a long time
they can develop problems in their body.
"I want to lose 20kg in a month, how should I eat?"
I think you can lose up to 6kg as far as I'm aware.
And that's the healthy amount of weight that you can lose.
And the speed matters as well.
If you lose it too fast,
it's not good for your health and you get the weight cycling quick.
"Can I drink soup or sauce when I'm on a diet?"
You can,
but the important thing is
that you should be aware of the calories of them.
Certain sauces are high in calories in particular.
So rather than not having it at all, I think it'd be better to be careful.
"What's the most important thing when making a diet food plan?"
It has to be tasty, I can't do it if it's not tasty.
The food needs to be tasty so that I can have it for long and keep the diet longer.
"Do you have a lunchbox menu to recommend?"
No, I don't, I didn't get a paid promotion for this video.
"Supplementary food before or after the meal?"
What do you guys think?
Same as last time, you need carbs for a balanced diet,
and you need vegetables as well.
You might close the video as soon as you hear 'carbs' but wait,
you guys eat mixed grain rice rather than white rice when you're on a diet, right?
There are many types of mixed-grain rice
They have the highest protein content of all grains
and they make you feel full quicker.
And it'd good for anti-aging as well.
I have to soak them for 4 hours and make mixed-grain rice by mixing them with white rice after soaking them,
Divide them in the portion of a bowl with cling film.
And keep them in the freezer.
Pumpkin is a very good source of carb as well.
I'll cut it in half and cook it in the oven for 30 minutes at 200°C.
Steam the whole pumpkin if you don't have an oven.
You should get rid of the moisture as much as possible.
That also prevents the taste from changing after freezing it.
Don't choose a pumpkin that's too soft or moist.
I'll divide them into zip-lock bags and freeze them.
Chinese yam is also good for the diet.
It tastes bland as well.
I'll peel the skin off after steaming it, steam it for 5 minutes.
Peel the skin off.
Don't choose the ones that are too soft or moist for freezing, and I'll freeze them when it's all done.
The next is protein and I'll prepare five dishes today.
Defrost the tofu that you've frozen earlier.
Slice thin and grind carrots by using any convenient utensil.
Blend it well with the meat that you're going to use today.
Prepare ginger, leek, and garlic
and dice beef in a small size.
Cut the defrosted tofu small as well.
The first side dish is a chicken nugget.
I'll use pre-blended chicken.
But the texture's not that great if I used it as it is, so I'll add some sticky rice to it.
Add chopped mushrooms, carrots, corn, and leek.
Since the ingredients got sweetness, I'll add some saltiness to it.
Oyster sauce,
sugar, salt
pepper and corn starch powder.
I'll add those and mix them together.
Keep mixing.
make it round shaped with your hands.
Make it to the size that's convenient to eat.
You don't have to add more oil to this
and I'll roast them in the oven for 15 minutes at 200°C.
I'll boil beef first.
And I'll fry it in an oil-brushed pan.
Add ginger, star anise and leek.
Add wuxiangfen and satay sauce (a sauce including dried shrimp, ginger, peanuts, and chili from Southern China).
Huangjiu and sesame oil,
and add salt and sugar.
I'll add water and boil it down for 2 hours.
I'll cook tofu while we wait.
Chili,
soy sauce, black pepper
garlic, sugar
and sesame oil, add them then mix them together.
Wrap it up in a cling film that it's safe in a 100°C.
And make some holes.
Then the tofu will make some liquid after being cooked if you do this.
I'll put it in for 15 minutes.
I'll take the chicken nuggets out from the oven.
A dish high in protein with a chewy texture is done.
Have them with ketchup if you want a better taste.
Keep coating oil on the pan.
Fry sliced leek and garlic.
I'll add shrimps and fry them together.
Add tomato sauce, salt
water and black pepper
and mix them together.
Tomato shrimp fry is done.
Shrimps themselves are high in protein, so they are a very good ingredient.
The tomato adds to the flavor
so, we've cooked a delicious, simple dish.
Keep coating the pan with oil.
Add port and sticky rice to fry.
I'll add the blended chicken and a bit of sticky rice as well.
Add some mushrooms as well.
Pork usually contains more than 30% of fat,
but it's not much if you only use the part in the recipe.
Also, the chicken itself isn't high in calories so you don't have to worry about the calories of the side dish itself.
Add leek, garlic, and Korean gochujang.
Add water
soy sauce
and sugar and boil it down.
The tofu that I put in the microwave is done.
Tofu is popular as an ingredient that's helpful for a diet.
It contains protein with low fat.
But it turns to frozen tofu even if you put it in the fridge,
so, don't freeze tofu straight away.
Instead, defrost, steam it again and freeze it again.
The meat side dish that we made earlier is done.
Add some sesame oil
and some black pepper.
Korean style spicy pork side dish is done.
And the beef side dish that I've cooked for half a day.
When it gets softer, boil it down a bit more and finish it.
This has the highest calories of all side dishes that I made today,
but you have to have hongshao meat side dish at least once a week.
This is the part where it has the lowest calories from a cow.
It has fewer calories than any other parts
and the texture becomes softer, and it tastes better if you cook this long, the tastiness is the most important thing.
Divide it into the portions with the containers as last time.
I'll freeze them all.
The next is the vegetable side dishes, you know you need vegetables for your diet, right?
But vegetables usually change their texture when frozen,
so today, I'll use a recipe that gets 99% of the texture back after defrosting it after freezing it.
The pumpkin is for the carbs, it's not considered as a vegetable.
I'll start with prepping the ingredients first.
Take the skin off of the bamboo shoots.
I'll cut them after boiling them in water.
I'll cut the skin off of bitter melons and slice them.
Slice the king trumpet mushrooms
and carrots as well.
It's good to trim the roots of the spinach.
But just roughly trim it if it's too hard to wash.
Add some salt to a pot full of water.
I'll quickly blanch the spinach.
Put the roots first then the leaves later in.
Don't wait, take them out as soon as you dip them in water.
You have to be quick.
It'll lose its taste by being too chewy if you're a bit late.
Move it to cold water then squeeze the water out.
It's convenient to cut
after aligning them like this.
Trimmed spinach will be divided and frozen.
The next are bitter melons.
Preserve them in salt for 30 minutes.
If the water starts to come out, I'll get rid of the bitter taste.
Squeeze the water out and blanch it in boiled water.
It's enough with a few seconds.
I'll keep the taste of bitter melons.
Add garlic and oyster sauce.
It was a trend to do a diet with bitter melons the year before last year.
You don’t need much of the sauce.
You can just mix them simply and make it.
I'll freeze them.
It's even simpler next.
I'll fry the king trumpet mushrooms with garlic.
Add salt
and black pepper, then fry them as you like.
A simple tasty side dish is done.
It's a balanced taste of freshness of the king trumpet mushroom and the strong pepper.
I'll similarly cook the bamboo shoots.
Fry them on an oil-coated pan.
Bamboo shoots need to keep the fresh taste of it.
So other than adding salt,
add soy sauce and sugar to keep it fresh.
It doesn't smell that strong since I put less oil, but it tastes fresh.
Fry the carrots on a pan coated with less oil.
And I'll add some garlic to season it.
A small teaspoon of salt is enough.
Carrots cooked in this way are so tasty.
I'll divide all the vegetable side dishes and freeze them.
There's an exception, put carrots and bamboo shoots in half and half.
You'll see why if you keep watching this till later.
The side dishes are all done.
You don't have to worry about what to eat every day.
Take a portion for the day after from the freeze to a fridge on the day before
and it'll be defrosted overnight
and all you have to do is to put them in a lunchbox in the morning.
There are chicken nuggets, Chinese yam, king trumpet mushrooms for Monday.
Beef, pumpkin, bitter melon, and bamboo shoots fry fir Tuesday.
Mixed-grain rice, tofu, spinach, and Chinese yam fry for Wednesday.
Mixed-grain rice, tomato shrimps, bitter melon, and bamboo shoot fry for Thursday.
Mixed-grain rice, Korean-style spicy pork, carrots, spinach, and bamboo shoots fry for Friday.
Today, I'll have one of the half carrots half bamboo shoots tub out because I'm going to have Korean bibimbap today.
Here is mixed-grain rice, Korean style stir-fried pork
and many fried vegetables.
I think it's a happiness that I can eat this delicious menu for a diet.
It has a good nutrition value with low calories.
It really tastes like stone pot bibimbap.
It doesn't feel like I'm eating cold rice as well.
In today's video,
I showed you guys
how to make a lunch box for a diet.
I've prepared some answers since I thought you guys might have some questions.
"How many calories it is per meal?"
Please refer to this table.
"Can I have them as my breakfast?"
Sure.
Actually, you guys wanted a breakfast recipe full of vegetables,
so, I plan to make a video about that.
Please hit 'like' if it gets uploaded.
"Can I change some of the ingredients since I cannot eat them?"
Of course.
You can adjust it by changing them to the other ones.
I think the similar ingredients to what I've used would do.
"Can I make a side dish with meat and vegetables at the same time?"
This is a question that I want to emphasize,
each side dishes have different moisture content.
So, if you just freeze them,
the texture changes,
so, you have to make them separate and store them separately as well.
If you make something ignoring this,
since all of the moisture content is different,
it'll be a side dish with a weird texture.
"I don't have a microwave at work, should I reheat it after defrosting it?"
All the food that I made today needs to be cooked with heat for once more.
If there's no microwave,
please refer to the video "Lunch box to be kept in the fridge".
I made some sandwiches and salad, I think it'd be nice for you to eat like that.
"They are all frozen, right? Don't they contain sodium nitrite?"
Sodium nitrate is made on the night after
green vegetables have been refrigerated,
but you don't have to worry about it if you freeze it.
It's a better method for keeping food.
If you freeze food, the texture stays and nothing much can matter.
This is it for today.
Please hit 'like' and 'subscribe' if the video was fun and helpful.