Lettuce Mass Consumption Recipe, Let's Get Delicious Dietary Fiber!
Lettuce mass consumption, do you think it is necessary to consider as a daily diet menu? First thing first, let’s take a case! If you go to a convenience store or drug store, you may see the phrase "dietary fiber for 0 lettuce". It may cause many people to think that "lettuce = very rich in dietary fiber."
It shows that this ball-shaped vegetable has a critical role in daily nutritional needs. More than that, we will also introduce how much lettuce you should eat in a day, intake targets, effects and functions of dietary fiber, and efficient intake methods and recipes.
Lettuce Mass Consumption as a Source of Dietary Fiber
Why do you need dietary fiber? What are the effects and functions?
Dietary fiber is a food ingredient that is not digested and absorbed in the body and reaches the large intestine through the small intestine. It does not refer to the visible streaks of the vegetable itself. It is a rarely-found component in animal foods such as meat but existed in planted foods such as vegetables and grains.
The function of dietary fiber to regulate the intestines is well known, but it is not the only one. By taking dietary fiber, you can expect health benefits such as suppressing the rise in blood sugar levels and lowering the cholesterol concentration in the blood. Considering the goodness for your diet and body, it is one of the nutrients you should take.
How to Get Dietary Fiber Effectively
In a survey around 1950, the average dietary fiber intake of Japanese people was sufficient. However, due to changes in the dietary environment, the consumption of grains, beans, and potatoes that are rich in dietary fiber has been decreasing, and currently, the average intake of dietary fiber is about 15 grams, which is less than the target amount of dietary fiber intake of 3 to 6 grams.
For example, the amount of dietary fiber contained in lettuce is 1.1 grams per 100 grams. Although it depends on the size, each lettuce weighs about 300 grams, so the amount of dietary fiber contained in one lettuce is about 3.3 grams. Based on the calculation, if you add one lettuce to your daily table, you will reach your daily target intake. The hurdles seem pretty high, but it's okay if you have a recipe for mass consumption of lettuce. If you're hesitant to buy one lettuce, give it a try!
In addition, the dietary fiber contained in lettuce is almost insoluble dietary fiber. There is less water-soluble dietary fiber. Therefore, it is necessary to include foods rich in soluble dietary fiber with lettuce to achieve the intake target.
What foods contain water-soluble dietary fiber?
Foods rich in water-soluble dietary fiber include cereals, potatoes, vegetables/fruits, soybean products, and seaweeds. Among them are rye bread, barley, burdock, and azuki beans. Incorporating these ingredients into your daily diet along with lettuce is the key to effective dietary fiber intake.
Recommended lettuce mass consumption recipe
(The image uses a recipe similar to Chinese cabbage as a reference)
[Easy] Steamed stamina mille-feuille in a frying pan of pork roses and lettuce
(For two servings)
Lettuce Mass Consumption Ingredients
- 1 ball of lettuce
- 200 g of pork rose slices
- 1/2 teaspoon of salt and pepper
- 1 tablespoon of sesame oil
Dipping Sauce
- 2 tablespoons ponzu
- 1 teaspoon of sesame oil
- 2 teaspoons white sesame seeds
- 1/2 teaspoon of grated garlic
- You can grate daikon radish and add small pieces of all-purpose onion to taste!
How to Make
- Cut lettuce in half (the part near the core can be left together)
- Arrange the pork belly about 5 to 6 cm long.
- Put all ingredients in a bowl and mix well.
- Heat a frying pan over medium heat, add the sesame oil, put the pork roses on a flat (27 cm) skillet, and alternately grease pork roses and sliced lettuce with a pinch of salt and pepper. (Please stack more lettuces in layers)
- After laying everything down, cover and steam over low heat for 5 minutes (lettuce will lose its bulk when cooked, so it's okay to cover it a little beyond frying height).
- When the pork roses are in a cooked state, serve in a bowl and add mixture (3) to complete.
You can cook this simple lettuce mass consumption recipe not only in a frying pan but also in a microwave oven (approx. 500 W for about 4 minutes and 30 seconds) or a hot plate. It is better to arrange a double intake of insoluble dietary fiber + water-soluble dietary fiber with separately boiled burdock. If you switch rice to brown rice or barley rice with pressed barley, you will have a higher fiber diet!
Try to make your own original lettuce mass consumption recipe with your arrangements. Have a healthy mass consumption of lettuce!
Read More : Lettuce
