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はる┊︎美味しく痩せる簡単レシピ
はる┊︎美味しく痩せる簡単レシピ

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Anchovy dip

\ sardine dip / @ haru _ dietgohan ← The secret to losing 9 kg just by improving food

Registered dietitian Kan-chan lost 9 kg just by improving diet recipe

Save required! ♡

Very satisfied even during the diet!

Autumn reward recipe perfect for preventing explosion 🍂

Made with canned sardines and fermented seasonings

Nutritional Manten Dipping Sauce 💛

\ Sardine can dip & grilled mushrooms 🍄 🟫 /

Just bake the mushrooms and dip them in,

Savory and unstoppable taste 🥰

[Ingredients] for 2 people

・ 1 can of sardine (can boiled in water, soup is not used)

· 1 pack of king oyster mushrooms

・ Maitake 1 pack

1 pack of shimeji mushrooms

A teaspoon of salt

A bag of bonito flakes

A spoon of mayonnaise

A spoon of Greek yogurt tableof Greek yogurt table

A teaspoon of miso

A little salt and pepper

Chopped green onion

Pink pepper

[How to make]

① Throw away the juice from the sardine can.

Mix ① and A well.

③ Bake mushrooms on a grill or toaster.

④ Garnish with chopped green onions and pink pepper.

☆ Registered dietitian Kan-chan point ☝

✅ canned sardine

Rich in high-quality lipids such as EPA and DHA, it supports fat burning and blood flow improvement 👍

Even canned food has almost the same nutritional value, and it is an excellent food that can easily eat protein!

　

✅ mushrooms 🍄

Low calorie and plenty of dietary fiber!

Move the intestines and detox effect!!

✅ fermented seasonings (shio koji, miso)

Adjust the intestinal environment and improve metabolism & eliminate swelling ◎

Satisfaction is firm even if the salt content is modest with the umami of fermentation!

Charge dietary fiber with autumn taste mushrooms,

Fermentation and the power of omega 3 clean from the inside of the body 😍✨✨

Perfect for satisfying side dishes during diet 💛

Save it and make it ✨

In this account, registered dietitian Kan-chan only improves food

I will send out a way to lose 9kg 🙌

Please follow us! 🌟

The diet canned sardine recipe Easy Diet Recipes Fermented food Recipe by Registered Dietitian# salt _ koji

# stop eating # mushroom # recipe

2025/11/4 Edited to

... Read moreいわし缶ダイエットを続けるときに私が意識してるのは、「①たんぱく質を確保」「②脂は敵にしない（良質な脂を選ぶ）」「③食べ過ぎを起こしにくい食べ方」の3つです。いわし缶はこの条件にかなり当てはまっていて、EPA・DHAみたいな良質な脂が入っているのが強み。ダイエット中って脂を抜きがちだけど、良質な脂が入ると満足感が出やすくて、反動の爆食予防にもつながりやすいと感じました。 ■イワシの缶詰って、ダイエット的にどう？（体に悪い？） 「いわし缶 体に悪い？」が気になる人も多いけど、基本は“食べ方と選び方”次第。私が見るポイントは、(1)味付けが濃すぎない（水煮が使いやすい）、(2)食塩相当量、(3)油漬けなら油の種類（気になる人は水煮に）です。毎食大量に食べるのではなく、主菜として1缶を2回に分けたり、きのこや野菜と合わせてバランスを取ると続けやすいです。 ■イワシのたんぱく質はどれくらい？ いわし缶は手軽にたんぱく質を足せるのが良いところ。数字は商品で差があるけど、1缶で「主菜1回分」になりやすい感覚です。ディップにすると、ヨーグルトや味噌と混ざって食べやすくなり、パンや野菜スティック、焼ききのこに広げて“ちょこちょこ食べ”もしやすいです。 ■いわし缶の臭み取り（苦手な人向け） 臭みが気になるときは、(1)汁気をしっかり切る、(2)味噌・塩麹・かつお節など“発酵＆うま味”を足す、(3)刻みねぎ・黒こしょう・ピンクペッパーで香りをのせる、が簡単。加熱しなくても混ぜるだけでまとまりやすいので、忙しい日の一品にも便利でした。 ■いわし煮汁の再利用はできる？ 今回は「汁は使わない」レシピだけど、捨てるのがもったいないときは、塩分や味付けを確認したうえで少量を味噌汁・スープ・炊き込みごはんの風味付けに使う方法もあります（入れすぎると塩辛くなりやすいので“少しだけ”がコツ）。 ■ダイエット効果を狙うなら：一緒に食べたい組み合わせ いわし×きのこは相性◎。きのこは低カロリーで食物繊維が多く、噛むほど満足感が出て食べ過ぎ防止に役立ちました。焼ききのこを増やして「主菜（いわし）＋かさ増し（きのこ）」にすると、同じ量でも満足度が上がって続けやすいです。

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