These days, disaster prevention measures are essential for natural disasters such as earthquakes and typhoons.
Among them, the most important thing is food to connect life.
It is necessary to have a meal that is not only a meal to get the energy necessary for the body, but also a meal that is "nutrition for the mind" at the same time.
When you're under a lot of stress after being hit by a disaster, having something delicious or warm can help you feel better.
It is recommended that you prepare foods that will soothe your mind and serve as “nutrition for the mind.”
The basics are foods that consider nutritional balance
A very easy recipe devised by a Sundrug nutritionist
I, Eiko, a nutritionist, will ask Dr. Sandracco what she is wondering about!
The basics are foods with nutritional balance in mind
Food during a disaster tends to be biased toward carbohydrates such as rice, bread, and noodles.
Poor nutrition can lead to poor health and illness.
Water is very important and a lack of it can make your health worse. In particular, lack of vitamins and minerals brings about mental anxiety.
In order to maintain physical health and maintain mental health without increasing stress, it is necessary to consider and eat nutritionally balanced meals as much as possible.
For that reason, stock up on food with a nutritional balance in mind.
Basically, stock up on the five major nutrients: carbohydrates, proteins, fats, vitamins, and minerals .
① [Carbohydrates]: Rice, packed rice, mochi, canned bread, dry bread and crackers, dry noodles, etc.
② [Protein] [Fat]: Meat, fish, canned beans, retort food, etc.
③ [Vitamins] [Minerals]: Vegetable fruit juice, green juice, canned fruits and shellfish, dried seaweed and vegetables, etc.
Having a balanced diet will help keep you physically and mentally healthy.
At the same time, it is important to take something that will also be “nutrition for the heart” .
It 's about eating what you like, what you think is delicious, and what you're used to eating .
In the event of a disaster, if there is something you are used to eating, you will be relieved.
If there is something delicious, the heart will soften.
It makes me smile when I like something.
Let's stockpile the "nutrition of the heart" food that suits each family.
For that, let's do a rolling stock !
①Rolling stock
Stock up on a little more of your usual food, and start consuming the oldest food in consideration of the expiration date.
This is a way to keep a certain amount of food stocked at home by buying more food as you consume it.
You can also prevent the unfortunate result that the expiration date has expired in case of emergency.
Experiment to find the foods that you like and that work for your family.
For reference of stockpile ⇒⇒Household food stockpile guide in case of emergency
(2) Securing a heat source
We recommend that you prepare a cassette stove (cylinder) in preparation for a lifeline stoppage.
If you can secure a heat source with a cassette stove, the choice of food will be greatly expanded.
A hot meal not only warms the body , but also relieves anxiety and tension, and becomes “nutrition for the mind.”
③ Pack cooking
Do you know how to cook a simple meal with a portable stove, water, and a plastic bag (*)?
This is a cooking method that puts ingredients in a plastic bag and puts it in a hot water bath while still in the bag.
You can cook rice and make side dishes and desserts.
The water used for heating does not get dirty, so it can be reused and saves money.
*Be sure to use a plastic bag (made of high-density polyethylene) with excellent heat resistance. It may melt.
They are also sold at 100-yen uniform shops.
★ How to cook rice is on the website of the Ministry of Agriculture, Forestry and Fisheries!
Very easy recipe devised by a Sundrug nutritionist
Here are some recipes that you can make without using fire even if the lifeline stops.
* Sticky texture tomato pasta
[Ingredients] 1 serving
・Canned tuna 30g (1/2 can)
・Canned tomatoes 200g (1/3 can)
・Pasta 100g (1 serving)
[Equipment used]
・Bat (If you don't have one, you can use a plastic bag.)
[How to make]
① Put the pasta in a container such as a vat and pour enough water to cover the pasta. Soak in water for about 4 hours.
(If you don't have a bat, fold it in two and put it in a plastic bag and pour water.)
② Throw away the water and toss with the drained tuna and tomato.
*If you can use a gas stove...
Heat the rehydrated pasta, tuna, and tomato in a frying pan for 3 to 4 minutes.
【point】
・It takes time to rehydrate pasta, but it saves a lot of water and fuel.
Not only that, it has a chewy texture and a delicious finish!
・I used canned tuna as a source of protein and fat.
・I used canned tomatoes as a source of vitamins and minerals.
【thoughts】
After soaking for 4 hours, the powderiness disappeared.
The texture is different from boiled pasta, but it was chewy and delicious.
I used canned tuna, but canned mackerel is also delicious!
＊Vegetable risotto
[Ingredients] 1 serving
・Pregelatinized rice 100g (1 serving)
・Canned vegetable juice 190g (1 can)
・Fish sausage 25g (about 1/3)
・Canned corn 25g (about 1/3 can)
[Equipment used]
kitchen scissors
[How to make]
①Cut the fish sausage into easy-to-eat sizes with kitchen scissors.
① Add vegetable juice, fish sausage and corn to pregelatinized rice, mix well and wait for about 60 minutes.
* If you can use a gas stove ...
Put the cooked rice in a bag and put it in boiling water for about 15 minutes to make a warm risotto.
【point】
・No water! not enough! In such a case, we recommend rehydrating with vegetable juice or tomato juice like this recipe.
You can supplement vitamins, minerals, and dietary fiber that tend to be deficient at the same time!
・Fish sausage was used as a protein and lipid source.
【thoughts】
I used vegetable juice this time, but you can reconstitute it with green tea or barley tea as well!
It was even more delicious when mixed with salted kombu and yukari.
They sell not only white rice, but also pilaf, gomoku gohan, and other types of rice.
◎ We will also introduce a simple arrangement recipe using the standard hard bread of emergency food!
If you have hard bread that reaches the expiration date without incident, let's enjoy it with an arranged recipe!
*gratin
[Ingredients] 1 serving
・Dried bread 40g
・Milk 50ml
・1/4 onion
・1.5 tbsp cake flour
・10g butter
・Milk 200ml
・1/2 teaspoon solid bouillon
・A pinch of salt and pepper
・1 slice of melted cheese
・Appropriate amount of parsley
[Equipment used]
·bat
・Frying pan
・Heat-resistant container (gratin dish)
・Spatula
[How to make] Preheat the oven to 200℃.
① Put dry bread in a vat or the like and soak it in milk (about 20 minutes)
② Thinly slice the onion.
③Put butter in a frying pan over medium heat and fry until the onion is tender.
④ Add the cake flour and fry until the powder disappears.
⑤ Add milk and bouillon solids, reduce heat to low, stir until thickened, and season with salt and pepper.
⑥ Put ① in a heat-resistant container, pour ⑤ from above, and put cheese on top.
⑦ Bake in the oven at 200 degrees for about 15 minutes. When the cheese is browned, sprinkle with parsley and it's done.
＊Crunch chocolate bar
[Ingredients] 1 serving
・Dried bread 25g
・Chocolate 50g (1 board)
・10g mixed nuts
・Dried fruit 10g
[Equipment used]
·plastic bag
・Rolling pin
·bat
·Cooking Sheet
【material】
①Put dry bread and mixed nuts in a plastic bag and crush them roughly with a rolling pin.
② Melt the chocolate in a hot water bath and mix in the crushed and dried fruits.
③ Spread a cooking sheet on a bat, etc., and pour it in to smooth it out.
④ Chill and harden in the refrigerator.
⑤ When it hardens, remove it and break it into your favorite size.
* Instead of chocolate, marshmallows are also delicious!
[How to make]
①Put marshmallows (about 25g), crushed dry bread, mixed nuts and dried fruits in a plastic bag, remove the air from the bag and tie the mouth.
② Put it in boiling water and melt the marshmallows. (It will melt in 2-3 minutes)
③ After removing from the hot water, mix the contents of the bag well and spread it out, and when it hardens, it's ready! (It's hot, so be careful of burns!)
④Once hardened, use the back of a knife from above the bag to cut into desired sizes.
* Karinto
【material】
・Dried bread 30g
・3 tablespoons of sugar
・1 tablespoon of water
[Equipment used]
・Frying pan
・Spatula
·bat
·Cooking Sheet
[How to make]
① Put sugar and water in a frying pan and put it on low heat.
② When small bubbles come out, add dry bread.
③ Mix until the sugar is about to harden.
④Spread it on a bat, etc., and when the sugar hardens, it's done.
Other than that···
★If you break the hard bread finely, you can use it as a substitute for croutons. For corn cream and salad toppings!
★It's delicious if you put it in hot soup such as minestrone and soak it in a pot.
By making emergency food arrangement recipes on a regular basis, you can enjoy a meal that is close to your daily life even in the event of an emergency.
Why not take this opportunity to review your food stockpiles and learn emergency food recipes unique to your home?