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Burdock mayonnaise salad（ゴボウマヨネーズサラダ）
burdock = gobou
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
90 kcal Protein 2g Fat 4.4g Carbs 12.9g Salt Equivalents 1.2g Dietary fiber 3.1g
INGREDIENTS (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
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.
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