Autumn vegetables "Seasonal lotus root butter soy sauce saute" lotus root health trivia
Lunch scene from one day.
Especially on days when there are no leftovers, I tend to make pasta because I want to eat it,
If you have a few leftovers, add a simple side dish and make a healthy plate to raise your tension!
This time, I added lotus root in season ✨
【 Seasonal lotus root saute with butter and soy sauce 】
Lotus root to eat
10 g butter
1 teaspoon soy sauce
(1) Cut the lotus root into 1 cm thick pieces and soak the cut soba in water.
When finished cutting, take it in a heat-resistant container, wrap it and heat it at 600W for 2 minutes.
Put butter in a frying pan, light the fire, add the lotus root that has been wiped off with water and bake.
When both sides are well baked, add soy sauce and bake over low heat.
[Health trivia of lotus root]
Lotus root is rich in vitamin C, dietary fiber, tannin which is a type of polyphenol, potassium, vitamin B group, iron, etc. These nutrients can be expected to have health effects such as improving immunity, beautifying skin effect, relieving constipation, recovering from fatigue, preventing high blood pressure, preventing arteriosclerosis, relieving cough and sore throat, suppressing inflammation, and antioxidant action.
[Specific nutrients and expected effects]
Vitamin C:
▷ Helps the production of collagen, helping to maintain skin beauty and joint health.
▷ It has an antioxidant effect, enhances immune function, and also leads to prevention of colds and arteriosclerosis.
Dietary fiber:
It has the effect of improving the intestinal environment, eliminating constipation, detoxifying effect, and suppressing sudden rise in blood sugar level after meals.
Tannin:
▷ It has a strong antioxidant effect and can be expected to prevent aging, arteriosclerosis and heart disease.
▷ It is said to have the effect of suppressing inflammation and also helps relieve symptoms such as coughing and sore throat.
Potassium:
It promotes the elimination of sodium (salt) and is effective in preventing high blood pressure and eliminating swelling.
B vitamins (B1, B2, niacin, etc.):
▷ Helps metabolism of carbohydrates, produces energy and contributes to recovery from fatigue.
▷ Supports healthy skin and mucous membranes and maintains the normal function of cranial nerves.
The iron:
It is a nutrient that prevents anemia and is essential for the production of new red blood cells.
「秋の食材って何を買えばいい？」と迷ったとき、私がまず手に取るのが“れんこん”。秋〜冬にかけて出回りが増えて、シャキシャキ食感で主菜にも副菜にも使いやすいんです。バター醤油ソテーは特に、ご飯が進む系の味で、焼き魚や卵料理がある日のワンプレートにも相性抜群でした。 秋の食材としてのれんこんの良いところは、食感がしっかりしていて「少量でも満足感が出る」こと。私は厚め（8mm〜1cm）に切って、表面をこんがり焼くのが好みです。レンチンを挟むと時短になるだけじゃなく、火の通りムラが減って失敗しにくいのも助かります。 おいしく作る小さなコツは3つ。 1）切ったらすぐ水にさらす：変色防止になります（長くさらしすぎると風味が抜けるので、サッとでOK）。 2）水気をしっかり拭く：フライパンで焼くときにベチャッとしにくく、焼き色がつきやすいです。 3）醤油は最後に：先に入れると焦げやすいので、両面焼けてから弱火で絡めると香りが立ちます。 「秋の食材＝体調管理にも役立つものが多い」印象で、れんこんも例外じゃありません。ビタミンCは加熱で減りやすいとはいえ、日々の食事の中でちょこちょこ取り入れると気分的にも安心。食物繊維が多いので、こってりしがちな秋冬の献立（揚げ物や肉料理）に合わせると、後味が整う感じがします。 アレンジも簡単で、同じ“秋の食材”のきのこ（しめじ・舞茸）を一緒に炒めるとボリュームUP。黒こしょうを足して大人味にしたり、仕上げに小ねぎを散らすだけでも見た目が締まります。副菜に困ったら、れんこんのバター醤油ソテーを「あと一品」に固定しておくと、秋の献立がかなり楽になります。