Autumn Vegetable Pumpkin Healthy Japanese Milk Soup
Little by little I will post a recipe made with pumpkins from my father's field 🎃
【 Japanese-style milk soup (for 4 people) 】
1 small sweet potato
Pumpkin about 300g
1 onion
1 to 2 Frankfurt wieners
Dashi stock 500 ml
200 ml milk
1 teaspoon of miso
Cut sweet potatoes, pumpkins, and onions into 1 cm cubes. Cut wieners into bite-sized pieces about 2 cm wide.
2. Put 1 teaspoon of oil in a pan and fry the onions. When the onions are transparent, add sweet potatoes, pumpkin and wieners and fry.
When the oil is all over, add the soup stock and milk and heat over medium to low heat.
[Pumpkin health trivia]
Pumpkin has various health effects such as improving immunity and beautifying skin with β-carotene, preventing high blood pressure and swelling with potassium, relieving constipation with dietary fiber, and antioxidant and anti-aging effects with vitamin E.
These nutrients also help prevent colds and lifestyle diseases.
[Main health effects]
Improvement of immunity and prevention of colds:
β-carotene strengthens mucous membranes, and vitamins C and E enhance immunity.
Prevention of high blood pressure:
Potassium stimulates the excretion of salt in the body and suppresses the rise in blood pressure.
· Eliminate constipation:
Rich dietary fiber regulates the intestinal environment and promotes bowel movements.
Beautiful skin effect:
Beta-carotene is converted into vitamin A in the body and keeps skin and mucous membranes healthy. Vitamin C helps to produce collagen and keeps skin firm and transparent.
Antioxidant action:
Vitamin E removes active oxygen, prevents oxidation of cells, maintains youthfulness, and also leads to prevention of lifestyle-related diseases.
Improvement of swelling:
Potassium regulates the water balance in the body and reduces swelling by excreting sodium.
[To ingest nutrition more efficiently]
Cook with juice:
Vitamin C, a water-soluble vitamin, easily dissolves into soup, so we recommend dishes that can be eaten with soup like soup or curry.
This time it's milk soup, so you can eat it with the soup ✨
[Synergistic effect of pumpkin and milk]
Combining pumpkin and milk promotes absorption of beta-carotene, a fat-soluble vitamin, and vitamin K in pumpkin helps calcium absorption in milk, so it can be expected to have a synergistic effect that helps maintain bone health.
[Support bone health]
・ β-carotene and fat content of milk:
β-carotene (vitamin A) contained in a lot of pumpkins is a fat-soluble vitamin. By taking it with the fat content of milk, the absorption of β-carotene is promoted.
Vitamin K and calcium:
Pumpkins are rich in vitamin K, which helps to absorb the calcium contained in milk.
Antioxidant action:
Vitamin E and β-carotene in pumpkins have antioxidant effects, so when combined with milk, these vitamins can be efficiently ingested and can be expected to increase antioxidant effects.
このレシピ、私が特に気に入っているのは「洋風に見えるのに、味はちゃんと和風」なところ。牛乳を入れるとまろやかになりますが、和風だし＋最後に合わせ味噌を少し入れるだけで一気に落ち着く味になります。和風かぼちゃスープを探している人には、この“だしの安心感”がハマると思います。 おいしく作るコツは3つあります。 ①具材は“1cm角”で揃える かぼちゃ・さつまいも・玉ねぎを同じくらいの大きさに切ると、火の通りがそろって食感も「ごろごろ感じる」仕上がりに。さつまいもは水にさっとさらしておくとアクが抜けて煮崩れしにくいです。 ②牛乳はグラグラ沸かさない（分離防止） だしを先に温めて具材に火を通し、牛乳を入れたら“中〜弱火”でくつくつ程度に。沸騰させると分離しやすいので、ここは弱火が安心でした。もし分離が心配なら、牛乳を入れる前に火を少し落としてから加えるのがおすすめ。 ③味噌は最後に入れて、風味を残す 合わせ味噌は小さじ1でも香りが立ちます。火を止める直前に溶き入れると、だし×味噌の香りがふわっと残って「和風だしで落ち着く味」に。 それから「かぼちゃ 薬膳 効能」が気になる人向けに、私なりの“食べ方の工夫”もメモしておきます。かぼちゃはβ-カロテン（体内でビタミンAに）やビタミンEが多く、油や乳製品など“脂質”と一緒だと吸収がよくなると言われています。だからミルクスープは相性がいいなと実感。さらに、具だくさんにすると食物繊維もとりやすく、朝の一杯にも便利でした。 アレンジするなら、ウインナーの代わりにきのこ（しめじ・舞茸）を入れると薬膳っぽい香りと旨みが増えて、より“体をいたわる”感じになります。逆にボリュームを出したい日は、フランクフルトを厚めに切って入れると満足度が上がりました。 最後に保存の話。多めに作って翌日も食べる場合は、温め直しは弱火でゆっくりが鉄則。牛乳入りなので急に強火にすると分離しやすいです。私は食べる分だけ小鍋に移して温め直しています。秋の味覚をころころ楽しめる、やさしい和風ミルクスープ、ぜひ試してみてください。