毎日食べたい!飽きないホットサラダのアレンジ法「お肉と煮る」

1日に必要と言われている野菜の量はかなりのもので、生野菜、サラダとして意識して摂取しようとすると、かなり大変なことになってしまいます。

生のままだと大量に感じられてしまいますし、途中で食べるのに飽きてしまう場合もあるはずです。

そこで重要になるのが、食べ方を工夫することで、必要な量の野菜をたっぷりと食べるためには、煮るなどして嵩を減らす、サラダの場合はホットサラダなどがおすすめです。

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野菜をたっぷりと食べるためには調理法が大切

野菜は煮ることによって、かなり嵩を減らすことができて、種類によっては半分以下になります。また葉野菜だけではなく、根菜も加えられるのでバリエーションが広がり、アレンジがしやすくなってくれるのも魅力です。

野菜は1日だけ食べればいいわけではなく、毎日続けることが大切になり、アレンジは重要になります。

サラダを作る時のバリエーションとして、野菜の種類を変えるほかにドレッシングなどで工夫する方法があるはずです。同じ野菜でも、かけるドレッシングによって味わいは大きく異なってきて、飽きることなく食べることができます。

これはホットサラダにも同じことが言えて、さまざまなアレンジを加えることによって楽しく食べることができるのです。

ポイントは過熱するところにあって、野菜の種類やかけるドレッシングだけではなく、他の食材と一緒に煮ることで、風味や味わいを変えることもできます。

これは生野菜、フレッシュサラダでは難しい方法で、それだけにバリエーションが増やしやすくなります。温野菜というと料理に慣れていない人は、難しく感じるかもしれませんが、やってみると簡単です。

温野菜にする方法を知っておくと便利

ホットサラダの作り方は、いくつかの方法があり、それぞれメリットとデメリットがあるので覚えておくと役立ちます。これまでは煮る、蒸すが一般的でしたが、電子レンジで加熱するのもおすすめです。

まずは自分がやりやすい調理方で行っていくのが良く、調理で大切なのは嫌にならないことで、楽しんで作っていくとアイディアも生まれてきます。

温野菜を作るポイントとして、もっとも栄養素を逃がさない順番としては蒸す・電子レンジが同等で、煮ると水分に栄養素がにじみだしてしまう場合があります。

ただここで煮汁をサラダに利用すると、栄養を捨てずに済みますし、何かと一緒に煮込むことで、下味や風味を加えることも可能です。

例えば肉や魚と一緒に煮込むと、サラダではなくメイン料理としても活用できます。

ホットサラダを作るのにもっとも簡単な方法は電子レンジで、最近は専用の容器が売っているので利用すると便利です。

加熱する時間も書かれているので参考にするとよく、根野菜から葉野菜の順番に加熱していくとよく、歯応えも大切なので、自分の好みのタイミングをチェックすると美味しく出来上がります。

メリットは簡単にできるところで、栄養も逃さないのでおすすめです。

蒸し野菜に関しては、専用の蒸し器を使わなくとも、鍋にお湯を沸かして、そこに器を入れて加熱していけば簡単に作れます。こちらも、酒やハーブをふりかけるなどして下味をつけておくと、風味が豊かになります。

ただ火傷には注意が必要となり、湯の量によっては空炊きの危険性も出てくるので、十分に注意して行うことが大切です。

飽きないためのアレンジが大切

野菜をたっぷりと食べられる、ホットサラダは毎日の食卓に出したいものですが、サラダと同様に続くと飽きてしまうものです。

そこでアレンジが必要になってきて、野菜の種類やドレッシングを変える、さらに肉などと一緒に煮込んで下味をつけるなどさまざまな方法があります。

おすすめは、肉と一緒に煮るアレンジ方法で、単純なサラダではなくメイン料理としても楽しむことができます。肉の種類は鶏、豚、牛のどれでもよく、それぞれ異なった味わいとなるので、試してお好みの味を見つけてみるのも面白いです。

キャベツと鶏を一緒に煮れば、それだけでメイン料理として楽しめます。こちらに関しては、電子レンジや蒸し器でもできて、それぞれ味わいが少しずつ違ってくるので、食べ比べてみるのも面白いです。

野菜だけではミネラルは豊富ですが、タンパク質が欠けてしまい、栄養バランスはあまり良くありません。野菜と一緒に食べることで、タンパク質も体に吸収されやすくなるので、肉と一緒に煮込むホットサラダは理想的です。

根野菜と豚肉や牛肉、さらにチーズを加えれば立派なメイン料理になります。またハムやベーコン、ウィンナーなども香ばしさが加わって美味しくなります。

しゃぶしゃぶを簡単にしたようなもので、忙しい時のメイン料理としても活躍するので、覚えておくと役立ちます。

冬場など、フレッシュサラダでは体を冷やしてしまう場合もあり、そういった時にホットサラダは最適です。

野菜に加えて、肉と一緒に煮込むことでタンパク質が加わり、栄養バランスも良くなるので、積極的に活用したく、アレンジ方法も多いので作ってみてください。

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