[Akita] Is tonburi effective for dieting? Detailed explanation from nutritional value to recommended recipes

Tonburi is said to have been named after ``a thing imported from the Tang Dynasty that resembles burikko (hatahata egg),'' and its appearance and texture, also known as field caviar, make it a popular ingredient among Akita residents.

In this article, we will explain in detail everything from the nutritional value of tonburi to recommended recipes.

What is Tonburi?

Tonburi is the fruit of the broom tree, which is an annual plant belonging to the family Chenopodiaceae, and is harvested from September to October, and is often eaten as a traditional vegetable in Akita.

Because of its appearance and texture, it is called ``herring roe of the land'' and ``caviar of the fields.'' Its Chinese herbal name is jifushi, and it is sometimes used as a tonic and tonic.

Odate Tonburi is also famous among tonburi, and this is one of the brands of tonburi, and it is like a branded rice.

With its refreshing taste and texture, it can be said to be a vegetable that is easy to eat for everyone from children to the elderly.

Nutritional value of tonburi

Tonburi is often compared to quinoa, which is recommended as a multigrain superfood by the Japan Superfood Association, but what kind of nutritional ingredients does it contain?

When you search for tonburi in the Ministry of Education, Culture, Sports, Science and Technology's ``Food Ingredient Database'', the first thing that catches your eye is that it contains 6.1g of protein per 100g.

According to the "Japanese Dietary Intake Standards" revised by the Ministry of Health, Labor and Welfare in 2020, it is recommended to aim for protein intake of 65g for adult men and 50g for adult women. If you are concerned about this, it would be a good idea to actively eat tonburi.

Tonburi also contains 7.1g of dietary fiber per 100g, which helps prevent constipation, and is rich in vitamins and minerals, so it can be said to be a good food for beauty.

It may be easier to incorporate it into your breakfast by adding one more side dish, such as adding tonburi to a small bowl of grated yam.

Reference: Ministry of Education, Culture, Sports, Science and Technology “Food composition database”

Reference: Ministry of Health, Labor and Welfare “Dietary Intake Standards for Japanese People (2020 Edition)”

Reference: Japan Superfood Association “Recommended Superfood Items”

Recommended tonburi recipes

Here are some recommended recipes using tonburi.

If you search on the recipe site Cookpad, as of May 2022, whitebait and green onion bowls are popular, and 416 recipes are displayed.

You can also replace this green onion with tonburi and add fried egg to make it delicious, so let's make a bowl of whitebait, tonburi, and fried egg.

Ingredients (for 1 person)

• Rice (1 bowl)
• Whitebait (appropriate amount)
• Egg yolk (1 piece)
• Tonburi (same amount as whitebait)
• Fried egg (same amount as whitebait)
• Mentsuyu (1 serving)

How to make

1. After preparing the freshly cooked rice, serve it in a bowl.
2. Arrange the shirasu, tonburi, and fried eggs neatly on top of the rice, covering 1/3 of each.
3. Place in the center, being careful not to break the yolk.
4. Finish by swirling the mentsuyu around.

Many people may feel that just shirasu and tonburi is too light and unsatisfactory, but by adding fried eggs, this recipe gives it a hearty feel.

If you don't have enough, we recommend replacing the bowl with a donburi and gradually increasing the amount of shirasu, tonburi, or fried egg you put on top.

Try mixing the shirasu, tonburi, fried egg, and egg yolk together just before eating to make it even more delicious.

summary

Tonburi is a traditional Akita vegetable, and it is known as ``herring roe of the land'' and ``caviar of the field'' because of its appearance and texture, and it has been loved by the people of Akita Prefecture for a long time.

It is a delicious and nutritious vegetable, so if you are interested, please try incorporating it into your diet.