毎日食べたい!飽きないホットサラダのアレンジ法「シンプルに炒める」

冷え性や、体が冷えやすい現代人に人気なのが「ホットサラダ」です。

生野菜のサラダに比べて体を冷やすことがなく、食材や調味料・ドレッシングなどによりアレンジが無限大で、組み合わせによってはおしゃれなカフェのワンプレートごはんのようにもなるので、大変人気のサラダです。

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体を温めるホットサラダのメリット

メリットとしては、色々な種類の野菜をたっぷり食べる事ができ、 組み合わせ次第で、毎日食べても飽きないおかずになることです。野菜のみならず、タンパク質の肉や魚、普段単品では食べづらい食材なども食べやすくなります。

また、加熱時間をずらしたり、調味料に変化をつけたり、切り方や大きさに変化をつけることで、様々な食感が生まれより多くの食材を取り入れる事が可能なのも魅力のひとつで、 アレンジ次第で365日毎日でも食べられるサラダを、生み出すことができます。

デメリットとしては、加熱する事で多少栄養素が壊れたり、ビタミンCなどが減ってしまうことです。 そんな時はドレッシングなど、加熱しないで調理するものに、失った栄養素を加えるなどする事で、手軽にカバーすることが可能です。

その人気からか、手作りをする以外にコンビニやスーパー・外食産業でも販売され、手軽に口にすることが可能になりました。

しかし、市販のサラダは種類が限られていて、マンネリ気味になる可能性もありますが、ホットサラダは家庭でも好きな食材で手軽に作る事ができ、アレンジも簡単で豊富なのでメリット・デメリットを踏まえて、生活に取り入れてみたり、料理が苦手な方も、忙しい方も、調理方法次第で簡単に作る事ができるので、試してみる価値はあるのではないでしょうか。

ホットサラダの簡単な調理方法・炒める

料理が苦手・忙しい・できるなら家事は時短がいいという方には「炒める」という調理方法がおすすめです。 好みの食材を好みの大きさに切り、フライパンなどでサッといためるだけで、簡単にまた調味料を多く使用したくない方は、シンプルに塩だけで炒めるだけでも、美味しく仕上げることができます。

ダイエット目的で、油を減らしたい場合は、焦げつかない加工のフライパンを使用することで、ノンオイルのホットサラダを作る事ができます。

また炒め油以外にも、少量のマヨネーズだけで炒めても、しっかりと味のついたサラダを作る事もできます。 美味しく仕上げるポイントは、火の通り加減を考慮して食材の大きさを揃えておくと、火の通りにくい食材から順に加えていくだけで済み、野菜の下処理や洗物を減らす事が可能です。

また、たんぱく質となる肉や魚・豆なども加える事ができるので、 大皿につくれば立派なおかずの主役にもなりますので、様々な年代の家族がいるご家庭でもぴったりです。

シンプルな味付けにしておくと、味覚の違いが出る家族や同居人に、ドレッシングなどで個々で味を調整してアレンジしてもらうこともできます。

塩分が気になる方には、塩分控えめでレモンなど減塩しても物足りなくなく、味にアクセントがでる食材を組み合わせます。

このように、身近な食材で専門的な調理器具や調味料がない場合でも、サッと炒めるだけで、簡単に好みのサラダが作れて、レシピに悩む事も少なくなります。

またSNSなどでも、アレンジに個性がでたり、写真に華やかさがでるので、一人暮らしやおしゃれな人にも大変人気のようです。

お弁当にも向いていますが、少し注意が必要

生の野菜サラダなどは、作りたてをその場で食べるには、新鮮でシャキシャキとした食感が心地よいものですが、 作ってから時間がたってしまったり、お弁当などに入れるには少し注意が必要です。

生の素材で作ったサラダをお弁当などにすると、どんなに食材を綺麗に洗ったとしても、必ず菌が残ってしまうといわれています。

また取り除けない水分が、時間の経過とともに腐敗の原因や、食中毒の菌の繁殖を手伝ってしまうので、加熱していないおかずは、お弁当や持ち運びには不向きとも言われています。

しかしホットサラダは、しっかり加熱処理をしているので、このような可能性は低くなります。(衛生状態によって状況は変化しますので注意が必要です。)

時間とともに、ドレッシングなどが食材に染み込むことに抵抗を感じる方は、加熱調理後十分冷まし、ドレッシングとは分けてお弁当箱などにつめると、美味しく食べる事ができます。

ホットサラダは、時間が経っても作りたてのときとはまた違う、美味しさで食べられるものが多いので、お弁当用のレシピを控えておくのもひとつの方法です。

また、おかずとして入れるほかに、パンなどにはさんでサンドウィッチなども美味しく食べる事ができます。

サンドウィッチ用のパン以外にも、焼いたパンやハードパン(ライ麦パンや全粒粉パンなどのザクザクしたもの)に、 肉類などを加えたホットサラダをはさむと、普段のサンドウィッチとは違う味を楽しめます。

朝食やお弁当づくりに忙しい朝にも、ささっと炒めることでできるホットサラダのレシピを多めにストックしておくと、時短調理方法としても使えるのでぜひ活用してみましょう。

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