Yoshihiro Aoyama

12-service

5 HEALTHY DISHES THAT HELPS

WITH MENTAL HEALTH
Yogurt
 Yogurt are sweet and taste food that can has a lot of health benefit, not only that it can help
you it also taste good
 Heat the milk to 180 degrees fahrenheit. Cool the milk to 112-115 degrees fahrenheit.
Add your yogurt starter – the good bacteria. Stir the yogurt starter with the rest of
the milk. Pour the milk into jars and incubate for 7-9 hours. Place the jars in the fridge
to cool and set.

 Engredients : Milk

 It's Rich in Important Nutrients. It's High in Protein. Some Varieties

May Benefit Digestive Health. It May Strengthen Your Immune System
Tuna
 Tuna can be cooked in many different ways but it’s up to you on how you want your tuna
 Oily fish is rich in omega-3 polyunsaturated fatty acids, which have been shown to reduce inflammation and potentially lower
the risk of heart disease, cancer, and arthritis. Both white and oily fish are good sources of lean protein. White fish contains
fatty acids, but only in the liver, and in smaller quantities
 Put 2 tbsp of the olive oil into a saucepan. Add the onions and reduce them over a medium heat for three minutes, until they
are soft but not coloured.
 Add the sliced carrots, season and continue to saute with the onions for about five minutes.
 Deglaze with the white wine vinegar and cook for a further two minutes – the vegetables should retain a bit of crunch.
 Leave the vegetables somewhere warm and heat a spoonful of oil in another pan.
 Season the sardines with salt and pepper and fry on a medium heat for two minutes on each side.
 Mix the coriander in with the onions and carrots and serve the sardines on top.

 50ml olive oil

2 small onions, peeled and thinly sliced
4 medium carrots, peeled and thinly sliced
50ml white wine vinegar
4 sardines, gutted
Freshly milled salt and pepper
1 bunch coriander, chopped
Salad
 Salad are famous for their greeny look that many people are looking for not only that it
taste good it’s also very healthy to the body
 A Natural Source of Fiber. Nutritional Benefits of Fresh Fruits and Vegetables. Load
up on Salads for Weight Control. A Daily Salad Will Aid Your Intake of Healthy Fats.
Build Strong Bones. 
 Step 1 Choose Your Base. Red & Green Leaf Lettuce. Sweet, delicate flavor. Step 2 Add
Fruits & Veggies. Avocado. Cucumbers. Step 3 Mix in Crunch. Toasted Nuts. Carrots.
Step 4 Amp Up the Flavor. Cheese. Scallions. Step 5 Drizzle & Done! Delicato Extra
Virgin Olive Oil + Sherry Vinegar + Dijon Mustard + Ginger.
  in a salad include cucumbers, peppers, tomatoes, onions, carrots, celery, radishes,
mushrooms, avocado, olives, artichoke hearts, heart of palm, watercress, parsley,
garden beets, and green beans. Nuts, berries, seeds, and flowers
Lean Protein
 Lean meats are a good source of protein and have fewer calories than non-lean meats. Lean meats are popular amongst
people following low calorie and low fat diets. Poultry is a good source of selenium, vitamins B3 and B6, and choline.
 Preheat the oven to 350 degrees F. Stir together the mustard, Sriracha and 1/2 teaspoon each salt and pepper, and then rub all
over the salmon.
 Spread the chia seeds on a plate, and then place what would be the skin-side of the salmon on the seeds, pressing lightly to
coat.
 Heat the oil in a large heavy skillet over medium-high heat until hot. Sear the salmon in two batches, seeded-side down, until
browned around the edges and the seeds are set and form a crust, about 3 minutes per batch. Transfer the salmon, seeded-
side up, to a baking sheet. Transfer to the oven and bake until just cooked through, 6 to 8 minutes. Wipe out the skillet. While
salmon bakes, put the bok choy in the skillet with the soy sauce, maple syrup and 1/4 cup water. Cover, bring the liquid to a
simmer and cook until the bok choy is tender, about 8 minutes. Uncover and continue to cook until the liquid forms a glaze, 4
to 6 minutes. Serve the salmon with the bok choy.


1/4 cup Dijon mustard
 2 tablespoons Sriracha
 Kosher salt and freshly ground black pepper
 Four 6-ounce skinless salmon fillets
 1/3 cup black chia seeds
 1/4 cup vegetable oil
 4 baby bok choy, halved
 3 tablespoons soy sauce
 2 tablespoons maple syrup
Fruits and vegetables salad
 Fruits and vegetables combined to one dish that can help with your health and it’s also the mixes
of your favourite nutrition.
 Marinate eggplant, tomatoes, and zucchini in olive oil, basil, thyme, and oregano for at least 10
minutes then roast in a 375F oven just until cooked.
 Toss all ingredients with Lady’s Choice Garlic Ranch Dressing, arrange on plate and top with feta
cheese.
 1 pc eggplant, sliced
 3 pcs plum tomatoes, sliced
 1 pc zucchini, sliced
 1/4 cup olive oil
 1 tsp basil, chopped
 1 tsp thyme, chopped
 1 tsp oregano, chopped
 1 cup Lady's Choice garlic ranch dressing
 1 pack arugula
 1 bunch lollo rosso lettuce, cut into bite-sized pieces
 100 grams feta cheese, crumbled