毎日食べたい!飽きないホットサラダのアレンジ法「蒸す」

一日に必要な野菜の量は、350gといわれていますが、実際に野菜をサラダだけで取るとすると、大変な量になります。

もちろん、色々な料理に含まれている野菜も少なからずあるので、全てをサラダからとる必要もありません。同時に、必ずしも生である必要もないのです。

スポンサーリンク

一日の野菜の摂取量を底上げするサラダ

手軽にたっぷり野菜が食べられる方法に、ホットサラダがあります。過熱した野菜はかさが減り、甘味が増して食べやすくなるので、野菜が苦手な人にもおすすめの方法です。

ホットサラダの作り方には色々ありますが、おすすめはなんといっても蒸す方法です。

野菜は過熱することで、ビタミンや酵素などが壊れるといわれますが、そうした部分を差し引いても多くの栄養素、食物繊維などを摂取することができます。

さらに蒸すという方法は、ゆで汁に栄養素が逃げてしまうことも防げるうえに、旨味をギュッと凝縮したような味わいを得ることができるのです。

蒸す、というと一瞬面倒な調理方法のような気がしてしまいますが、電子レンジの活用や蒸し器を使用することで、意外と短時間で仕上げることができます。

ジャガイモやニンジン、カボチャなどの食べごたえのあるものから、アスパラやキャベツ、ブロッコリー、どんなものでも蒸す事ができるのでアレンジの幅が広がります。

色々な野菜をあらかじめ蒸しておくことで、保存しておけばいつでも簡単にホットサラダにすることができ、もう一品欲しいという時や、簡単なヘルシーランチとしても便利です。

茹で卵を添えたり、チキンを一緒に蒸しておけばボリュームもある、おしゃれで美味しいホットサラダになります。

コツをつかんで美味しく蒸す方法

野菜を蒸すときに便利なのが、シリコンスチーマーやせいろなどの蒸し器です。自宅に本格的なせいろがない場合の方が多いかもしれませんが、専門の調理器がなくても、簡単に蒸し野菜を作ることができます。

野菜を蒸す基本は、野菜を水に浸さずに蒸気で熱を通すことです。まずは、厚手の鍋に水を適量そそいで、真ん中にどんぶりなどの重さのある器を逆さにしておきます。

さらに、そのどんぶりの上にお皿を置けば簡易蒸し器の出来上がりです。注意したいのは、蒸す野菜を乗せた時にきちんと蓋が閉まるかどうかと、どんぶりとお皿がぐらぐらしていないかということです。

水が沸騰するときには、意外と大きな揺れが起きるので注意しましょう。あとはお皿の上に蒸したい野菜を置いて、柔らかくなるのを待つだけです。

もっとたくさん蒸したい場合は、フライパンで蒸し焼きにするという方法もあります。まずはキャベツをフライパンに敷き詰め、その上に蒸したい野菜を乗せていきます。キャベツの高さまで水を張ったら、火にかけて蓋をします。

途中で水分がなくならないように、注意しながらお湯を足していきましょう。

最終的に水分がなくなって野菜が柔らかくなれば、出来上がりです。もちろん、キャベツも一緒にホットサラダとして食べることができます。

同じ方法で、薄切り肉やチキンなどを蒸すと、油を使わずに調理できるのでヘルシーですし、野菜にも肉のうまみが染み込んで相乗効果が期待できます。

シリコンスチーマーやタジン鍋、ラップに包んで電子レンジにかけるなど、様々な方法で蒸すことが可能なので、面倒くさがらずに一度チャレンジしてみましょう。

シンプルな味だからこそアレンジは無限大

蒸した野菜をどんな味付けで食べるかは、アレンジ次第で様々に広がります。市販のドレッシングやマヨネーズでももちろん構いませんが、飽きてしまわないうちに、いろんなバリエーションで蒸し野菜を楽しみましょう。

蒸した野菜は、煮込んだものよりも味が濃く、甘味が増しているのが特徴です。そのまま食べても十分美味しいので、まずはシンプルに極上の塩などで食べてみるという方法を、おすすめします。

きっと、今まで気が付かなかった素材の味に、びっくりするはずです。

そのためには、有機野菜やオーガニックなどという素材にもこだわってみると、その違いを実感できるでしょう。蒸す、というのはノンオイルの調理法なので、どうしてもコクのあるドレッシングなどが欲しくなります。

そこでマヨネーズなどをドバっとかけてしまうと、せっかくのヘルシーさが台無しです。アレンジで追加するならば、アボカドやツナ、茹で卵、ナッツなどがおすすめです。

スモークサーモンや生ハムにケイパーなどを添えるとおしゃれで、美味しさも各段にあがります。

世界各国のテイストを盛り込むのも、アイデアです。パクチーやスイートチリソースでエスニック風、チーズやチキン、オリーブを加えてアメリカのコブサラダ風、わさび醤油とマグロをあえてオリーブオイルを回しかけた、和風ホットサラダなどアレンジは自由自在です。

素材の味をそのままに蒸しあげたからこそ、どんなトッピングにも合わせやすいのが特徴です。

身体に優しく、栄養素もたっぷりの蒸し野菜でホットサラダ。

作り置きもできるので、毎日の食事に取り入れて、健康的で美しい毎日を過ごしましょう。

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