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몸에 좋고 맛도 좋은 과일요리

몸에 좋고 맛도 좋은 과일요리

사과 건강 카레 & 감 말랭이 샐러드

면역력을 높이고 암의 재발과 전이를 막으려면 채소와 과일을 충분히 섭취하는 것이 좋은데요.
채소와 마찬가지로 대부분의 과일에 비타민 A, 비타민 C, 비타민 E, 베타카로틴 등 항산화 작용과
항암 작용을 하는 영양소가 풍부하게 들어 있습니다.
따라서 여러 색깔의 과일을 골고루 섭취하는 것이 좋습니다.

사과의 효능

사과에 들어있는 수용성 식이섬유인 펙틴은 열을 가했을 때 성분이 배가되며 소화에도
용이하게 작용합니다. 특히 껍질 째 조리를 했을 경우 펙틴뿐만 아니라 항암 효과가 뛰어난
쿼세틴의 섭취를 도우므로 열을 가해 조리해 먹으면 더 큰 효과를 볼 수 있습니다.
단, 사과를 껍질째 사용할 때는 가능한 무농약을 구매하는 것을 권하며, 여의치 않을 경우
물에 5분 정도 담가 두었다가 흐르는 물에 잘 씻은 후 조리하는 것이 좋습니다.

사과 건강 카레

재료 : 사과 작은 것 1개, 브로콜리 1/4송이, 당근 1/3개, 감자 작은 것 1개, 양파 1개, 마늘 4톨,
돼지고기 또는 닭고기 또는 소고기 (선택) 200g, 인스턴트 카레 1봉지, 강황가루 1큰 술,
생크림 또는 코코넛 밀크 2큰 술, 식용유 조금, 후추

1. 사과는 잘 씻어 씨를 제외한 과육 부분을 1~1.5cm 로 사각 썰기 합니다. 당근, 감자, 양파도 비슷한 크기로 썰어 놓습니다.
2. 브로콜리는 먹기 좋은 크기로 썰어 준비해 놓고, 마늘은 도톰하게 편 썰기 해주세요.
3. 고기도 같은 크기로 썰어 살짝 밑간을 해놓습니다.
TIP 이때 기호에 따라 고기 밑간은 생략 가능합니다.
4. 카레를 끓일 냄비에 식용유를 조금 넣고, 약한 불에서 마늘과 양파를 타지 않게 볶다가, 양파가 반투명해지면 고기를 넣고 볶아줍니다.
5. 브로콜리를 제외한 나머지 재료를 넣고 볶아줍니다.
6. 재료가 잠길 정도로 물을 붓고 끓이다가, 카레가루와 강황을 넣고 끓입니다.
7. 생크림 또는 코코넛 밀크를 넣고 한소끔 끓여냅니다.
8. 불을 끈 후 브로콜리를 넣고 뒤적여 완성합니다.

감의 효능

감은 비타민C와 카로틴 성분이 많아 면역력 강화에 도움을 줍니다. 또한, 비타민C가 풍부해서
피부에 생기를 주며, 감에 함유된 베타카로틴 성분은 눈 건강에도 효과가 있습니다. 뿐만아니라,
크립도크산틴 성분으로 암 예방과 치료에 탁월한 효과를 자랑합니다.
감에 들어있는 비타민을 잘 섭취하려면 조리하지 않고 생으로 먹는 것이 가장 바람직한데,
특히 베타카로틴의 흡수를 위해서는 지방과 함께 섭취를 하는 것이 효과적이므로 올리브 오일을
첨가한 드레싱을 곁들이면 더욱 좋습니다.

감 말랭이 샐러드

재료 : 감말랭이 두 줌, 양상추 1/2통, 어린잎 샐러드 한 줌, 배 1/6개, 슬라이스 아몬드
드레싱 재료 : 유자청 2큰 술, 올리브 오일 1/2컵, 식초 3큰 술, 레몬즙 1/4개, 오렌지 주스 1작은 술

1. 양상추를 먹기 좋은 크기로 손질합니다.
2. 감 말랭이는 0.5cm 크기로 썰어줍니다.
3. 배는 나박썰기 합니다.
4. 분량의 드레싱 재료를 잘 섞어줍니다.
5. 모든 재료를 골고루 잘 섞어 접시에 예쁘게 담은 후 유자청 드레싱을 골고루 뿌려주면 완성.

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항암요리연구가 박진희의 On the Table

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항암요리연구가 박진희의 On the Table

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DR CATHERINE CASTILLO

Neurologist

I am text block. Click edit button to change this text. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

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