毎日食べたい!飽きないホットサラダのアレンジ法「お好みのものをグリーンで巻く」

野菜に含まれるビタミンやミネラルは、体にとって必要不可欠なものですが、望まれるだけの分量を生野菜、サラダで摂取するのは難しいです。

野菜は大半が水分といっても良く、1日に必要な摂取量を考えるとかなりの嵩になってしまいます。

サラダはヘルシーであり、最も簡単な調理方法ですが、冷たく夏場は体を冷やしてしまいますし、量を摂取できないという問題点があります。

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野菜をたっぷり摂取するのに最適な方法

そこでおすすめとなるのが、ホットサラダで、熱を加えることで水分を取り除き、嵩を少なくして必要量が摂取しやすくなります。

また食べ方のアレンジも、フレッシュサラダ以上の方法があり、野菜の種類やドレッシングを変える、肉や魚をトッピングするといった他に、巻く、挟むといった方法で楽しめます。

特に巻くというのは、子供にとって楽しく、野菜嫌いな子でも積極的に食べてくれる可能性が出てきます。またホットサラダの魅力として、根菜類を取り入れやすいところにあります。

ジャガイモを使ったポテトサラダは有名ですが、マヨネーズを使用することでカロリーが高くなり、ダイエット中には向きません。

しかし過熱してサラダに加えれば摂取しやすく、ノンカロリーのドレッシングで食べることができるので、おすすめになります。他にもレンコンやカボチャなども加えやすく、見た目も色鮮やかになるので、食卓を華やいだものにできます。

毎日のサラダに飽きてしまった、体を冷やしたくない、量をたくさん食べたい時には過熱すると良いです。

肉や魚とも合わせやすく、調理法も簡単なので自宅のメニューに取り入れるのが良く、試してみてください。

調理方法のデメリットとメリット

ホットサラダの調理方法は複数あり、煮る、蒸す、電子レンジを使用するのが一般的な方法です。どれも難しくはなく、アレンジもしやすいですが、メリットとデメリットがあるので知っておくと役立ちます。

さらにどのようにして食べるのかも関わってくるので、メニューによって使い分けるのがおすすめです。

最も簡単なのは、電子レンジを利用することで、専用の容器に入れて必要な時間を加熱していけばできあがります。この時に大切なのは、野菜の種類によって加熱時間を調整すること、大きさが不ぞろいだと状態に差が出てしまうところです。

大きすぎると加熱時間がかかってしまい、時として味わいが損なわれてしまう場合があるので、注意が必要になります。

次に煮る調理法ですが、メリットはお湯の中に、煮えにくいものから入れていけば良いだけなので簡単です。ただデメリットとしては、煮汁に栄養素が溶け出してしまうので、解決策としては煮汁をソースにする、スープとして1品増やすなど捨てずに活用してください。

蒸し野菜に関しては、専用の機具を使うと難易度が上がりますが、大きな鍋に湯を沸かし、深めの皿に切った野菜を入れて加熱すれば簡単に作ることができます。

メリットは水っぽくならないので、グリーンなどで巻く食べ方にはぴったりです。

それぞれ特徴があるので、そのまま食べる、何かに巻くなどアレンジを加えた場合など、目的に応じて調理法を変えると役立ちます。

野菜をいっぱい食べるのに役立ち、さらに好みでアレンジもできるので、一人暮らしから小さな子供がいる家庭まで、ぴったりのメニューと言えます。

好みのアレンジで食べることができます

体に良いと分かっていても、同じものを続けて食べるのは飽きてしまいます。ホットサラダも同様となり、アレンジを加えることが大切になってきます。

サラダというと、ドレッシングをかけて食べるというイメージですが、温野菜を考えることによって、アレンジ方法が広がるので試してみてください。

温野菜をレタスやサラダ菜、さらに生春巻きの皮やクレープで巻いて食べるのも良く、手を使って具材を自分で選ぶのは楽しく、野菜嫌いな子供も積極的に食べてくれるようになります。

蒸し鶏や豚、ローストビーフ、ツナなどを一緒に巻くと、タンパク質も一緒に摂取できて、栄養バランスが高まるのでおすすめです。他にも、ご飯を加えると手巻きサラダ寿司にもなるので、パーティーメニューとしても使えます。

ダイエット中の方にもぴったりで、グリーンで温野菜を巻いて食べると、カロリーは低くとも満腹感と満足感を得られます。

中に、ヘルシーな蒸した鶏むね肉や白身魚を加えると、必要なたんぱく質も摂取できますので、体重を落としたい、筋肉をつけたい、そのどちらの目的にも最適です。

熱を加えることで体を冷やすこともなく、安心して食べられます。

1日に必要な野菜を食べようとすると、量の多さで嫌になってしまう場合があります。そういった時こそ、過熱してホットサラダにするとよく、嵩が減るので摂取しやすく、食べやすくなります。

さらに、アレンジのバリエーションも多いので飽きずに済みますし、自分なりの方法を見つけるのも楽しいです。

パーティーメニューとしても活用できますので、積極的に作ってみることをおすすめします。

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