Healthy burdock salad(gobo salad) that makes your body happy

Burdock salad（ゴボウサラダ）

burdock　=　gobou,gobo

This salad is made with burdock, lotus root, carrots, and cucumbers cut into thin strips and tossed in mayonnaise.

This is one of my favorite salads, with the crunchy texture of the vegetables.

The secret ingredient is ground sesame, which gives it a much richer flavor.

A cooking tip that applies to all salads is to let boiled vegetables cool naturally without soaking them in water.

If you soak them in water, the water will not evaporate and will remain, making the vegetables taste watery.

About dietary fiber

The main function of dietary fiber is to regulate the intestines.

There are two types of dietary fiber: “soluble” and “insoluble”.

Insoluble dietary fiber does not dissolve in water, but absorbs water and swells. This increases the volume of stool, stimulates intestinal function, and leads to the elimination of constipation.

Improved bowel movements reduce harmful substances in the intestinal tract.

Insoluble dietary fiber is hard and increases the number of times you chew, preventing overeating, promoting jaw development, and preventing tooth decay.

Soluble dietary fiber slows the excretion from the stomach to the small intestine and inhibits the absorption of cholesterol and bile acids in the small intestine.

It suppresses the absorption of sugar and fat, and gently reduces the rise in blood sugar levels and blood triglycerides after meals.

“Soluble” dietary fiber is known to be more easily fermented than “insoluble” and therefore more likely to become food for good bacteria.

It is important to supplement dietary fiber in a balanced manner, both insoluble and soluble.

For more information on burdock, please see this article.　👉　Stir-fried burdock (Kinpira gobo)

NUTRITION FACTS of Gobo salad

90 kcal Protein 2g Fat 4.4g Carbs 12.9g Salt Equivalents 1.2g Dietary fiber 3.1g

INGREDIENTS for Gobo salad (4SERVINGS)

burdock root 150g
lotus root 50g
carrot 50g
cucumber 50g
soy sauce 20g
sugar 10g
half-calorie mayonnaise 50g
ground sesame seeds 5g
pepper appropriate amount

Gobo salad COOKING INSTRUCTIONS

① After shredding the burdock, immediately soak it in water.

② Use a slicer to slice the lotus root into 1.3mm slices, then cut into quarters and soak in water.

③ Use a slicer to cut the carrots into 1.3mm thick slices, then shred them.

④ Shred the cucumber as well.

⑤ Boil the burdock for 2 minutes and then drain completely in a colander.

⑥ While the burdock is still hot, soak it in soy sauce and sugar.

⑦ Boil the lotus root and carrot for 1 minute, drain completely in a colander.

⑧ Mix the burdock, lotus root, carrot and cucumber.

⑨ Chill well in the refrigerator.

⑩ Mix with mayonnaise, ground sesame and pepper.

naokoan

I’m Naoko. After graduating from a registered dietitian training school, I am working as a registered dietitian at a hospital in Japan. I love to cook and eat delicious food. I make recipes with calorie counting. The reason why all the ingredients are written as “g” is to accurately calculate calories. I am especially good at cooking with pressure cookers and ovens. I would like to introduce the recipe to foreigners who are interested in Japanese food. So I started writing Japanese home cooking recipes on my blog in English. 大学卒業後、管理栄養士として病院で勤務しています。レシピはカロリー計算を出来るだけ正確に行いたいので“g”で表記しています。日本の家庭料理のレシピを英語で紹介しています。圧力鍋とオーブンを使う料理が得意です。日本食・和食に興味を持ってもらえたら嬉しいです。よろしくお願いします(*ˊᵕˋ)♡‧₊