毎日食べたい!飽きないホットサラダのアレンジ法「オーブンで焼く」

近年、現代人は男女問わず基礎体温が低く、冷え性やなんとなく体調不良を起こす方が多いようです。

原因は様々あるようですが、普段過ごす環境の空調や食べるものなど、知らず知らずのうちに常に体を冷やしてしまっている状態が多く、最悪な場合体調不良につながる可能性があるので、軽視はできない問題です。

スポンサーリンク

ホットサラダは体を温める効果大!

毎日の食事の中で、栄養バランスなどを重要視することは多くても、食べ物の温度を気にする方は少ないのではないでしょうか。そこでおすすめしたいのが、ホットサラダです。

サラダというと、生野菜にドレッシングという組み合わせを思い浮かべる方も多いと思いますが、 食材を加熱したものにドレッシングなどを加えたものも、サラダの仲間です。

生野菜のサラダは、ビタミンCや食物繊維なども多めに摂取できるので、便秘解消やダイエット目的の方法に選ばれることも有名ですが、デメリットは体を冷やしてしまうことです。

元々、代謝の良い方が摂取する分には気にはなりませんが、免疫力を下げたくない方、体が弱っている方や冷え性の方には、大量の摂取や毎日の食事には不向きといえます。

温かいサラダは、加熱によりビタミンCは減りますが、ドレッシングで補うことが可能で、体も冷やさず食材の組み合わせやアレンジが豊富ですので、毎日飽きずに口にすることができます。

また、料理初心者の方でも読みやすい専門家監修の書籍なども豊富に販売されていますので、自分の希望の健康やダイエットに効果的なサラダを、毎日作る事も可能です。

思っている以上に簡単に作る事やアレンジができるので、まず身近にある食材で作り始めてみてはいかがでしょう。

ホットサラダの調理方法、オーブン調理

加熱調理の方法により野菜の栄養素、特にビタミンCなどを損ないやすい場合がありますが、ホットサラダの場合は、ドレッシングなどで調整する事ができるのであまり気にしなくていいのも魅力のひとつです。

またサラダによく使用される葉野菜のようなもの以外にも、ジャガイモやサツマイモ・カブやニンジン・大根といった根菜類なども美味しく、たくさん口にすることができるのも嬉しいポイントです。

オーブンを使用し加熱をする事で、ボイルや蒸すといった調理方法とは違った仕上がりになり、素材の組み合わせやドレッシングの種類なども合わせると、アレンジや組み合わせはほぼ無限大ですので、毎日飽きずに楽しく作る事ができるのではないでしょうか?

またオーブン調理は、茹でる調理法に比べて栄養素が流れ出しにくく、食欲をそそる香ばしさを加えることも可能ですので、食卓に並ぶ他のおかずとは一味違ったアクセントを加える事ができます。

焦げ付かないアルミホイルや、シリコンペーパーなどのアイテムを用意しておくと、油を使用する必要もなく、ヘルシーに仕上げる事ができますので、 ダイエットや近年問題になっている成人病などの治療により、様々な制限を気にしなくてはいけない方にもぴったりの調理方法といえます。

また1から調理するのが苦手、忙しい方には市販のホットサラダを購入し、再度オーブンで好みの焼き目をつけるだけでも美味しく仕上がります。

近年の人気も手伝ってか、コンビニやスーパーなどでも数種類のサラダが販売しており、購入が可能なようです。レンジで温める・茹でる・蒸すとは一味違った味が楽しめます。

ホットサラダのオーブン使用のアレンジ

サラダと言っても野菜だけではなく、肉や魚なども美味しく食べる事ができるのも嬉しいポイントで、 生野菜のサラダの水分や野菜と肉類との温度の違いが苦手な方にもぴったりです。

香ばしい焼き目や、スパイシーな香りがついた肉類とシンプルに焼いただけの野菜を、さっと好みのドレッシングで合えるだけでとても、立派な一皿に仕上がるので見た目もお腹も満腹になります。

また加熱する事で、素材のかさが減ったり、素材の柔らかさを同じに揃える事ができるので、種類の違う野菜も違和感なく、生で口にするよりたくさんの野菜を一度に食べる事ができます。

様々な野菜から、栄養バランスの取れたおかずをつくることができるので、ぜひおすすめです。

サラダという一皿に飽きたら、ご飯や様々なパスタなども加えて、ワンプレートにしてみるアレンジも楽しいものです。 白いごはん以外にも、ピラフやチャーハンに合わせた、ホットサラダを組み合わせると、おしゃれなカフェで食べるようなプレートが出来上がります。

スパイスや調味料・食材の組み合わせ次第で、アレンジが自由自在です。

様々な種類の食材をあわせる際、注意するポイントは、食材の火の通り加減も重要です。

オーブン調理の場合は、切った食材をそのまま入れて温度や時間調整をしたら、出来上がるまで放置できるのがいいところでもありますが、食材を同じ硬さに仕上げたい場合は、火の通りにくい順から加熱をはじめる・途中で他の食材を追加していくと失敗がありません。 (焦げやすい食材はアルミホイルなどを利用して過熱すると調整しやすいようです。)

自分のお好みの組み合わせを見つけて、体も心も健康になれるホットサラダを、生活に組み込むことができたら最高ですね。

スポンサーリンク

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