12 side dishes to change your habit of eating spicy, without being too bland
Every time I hear the words "Eat lightly for your health," I think "Then what flavor will I eat the rice with now...".
Every time I hear the words "Eat it lightly for your health"
"Then what flavor are you going to eat for dinner now..."
I want to, you must have been frustrated, right? 🥺
But rather than simply reducing the amount of salt arbitrarily,
Even if you only develop one habit of 'leaving water' first, sodium will be there.
It really has a great effect on reducing the amount of hair!
The World Health Organization (WHO) recommends a daily sodium intake of 2,000mg (about 5g of salt).
The average intake in our country is 3,136mg
They say it's 1.6 times the recommended amount. 😲
I found out where sodium mainly comes from,
As expected!
🍜 Noodles and dumplings: Average 481mg per meal
🥬 Kimchi: 438mg
🍲 Soups and stews: 330mg
But that doesn't mean all the side dishes are bland.
There is no need to make it tasteless.
Where the salt and soy sauce are reduced a little, there is a sour and tangy taste,
If it fills in the savory flavor and the rich taste that lingers in your mouth
It's delicious even without adding too much salt.
Instead of salty taste, focusing on a truly delicious flavor
I prepared "12 dishes of low-sodium side dishes to eat every day"! 🥗
12 low-salt side dishes to see at a glance
1. Wakame seaweed, we are water-vegetable salad
Ingredients: Spinach 200g,
Gondashima 5cm four sides 2 pieces
Seasoning: sesame oil 1 tablespoon,
Korean soup soy sauce 1 teaspoon, sesame seeds 1 tablespoon
Making: Soak the seaweed in 1 cup of cold water.
I suggest soaking it for 30 minutes.
Mix 2 tablespoons of water with the blanched spinach.
Lightly chip with sesame oil and Korean soup soy sauce.
Point: We are seaweed water again
It replaces half a big spoon of soy sauce.
2. Lemon cucumber salad
Ingredients: 2 cucumbers
Marinade: 2 tablespoons of lemon juice,
1 teaspoon of sugar, two pinches of salt
Making: Slice the cucumber thinly
Let it soak in two pinch of salt for 10 minutes.
Make sure to squeeze out the moisture
Toss with lemon juice and sugar.
Point: If you squeeze out the brine
The salt is reduced and the crispness remains.
3. Roasted onions
Ingredients: 2 onions
Seasoning: 1 tablespoon of olive oil,
A little pepper
Making: Slice the onion 1cm thick
Cook each side for 6 minutes on low heat.
Flip it when the edges turn brown.
Point: The sweeter the taste, the longer it is baked.
You don't have to cook the liver at all.
4. Sesame spinach salad
Ingredients: Spinach 200g
Seasoning: 2 tablespoons of toasted sesame seeds,
sesame oil 1 tablespoon, a pinch of salt
Making: Just blanch in boiling water for 30 seconds
Rinse with cold water to remove excess moisture.
Rub the sesame seeds with your hands to grind them.
I will not chip with sesame oil.
Point: If you use sesame seeds whole
The savory taste is less spread.
5. Tangy radish salad
Shave and slice 300g of radish.
2 tablespoons of vinegar·1 tablespoon of sugar·gochugaru (Korean red pepper flakes) 1 tablespoon.
Place vinegar in front of the salt.
6. Shiitake stir-fry
Cook 5 dried koji for 30 minutes.
Stir-fry with 3 tablespoons of soaked water for 5 minutes.
The umami of the soaked water replaces the seasoning.
7. Low-salt egg roll
Mix 3 eggs with 2 tablespoons of milk
Only add a pinch of salt.
Milk fills the void of the salty taste.
8. Tofu frying and chopped green onions
Fry the tofu front and back for 3 minutes each.
Just add 1 tablespoon of sesame oil on top of the scallion slices.
I remove the soy sauce and eat it directly.
9. Stir-fried potatoes
Cut 2 potatoes into cubes and soak them in water for 5 minutes.
Remove the starch and fry in oil for 4 minutes.
Salt is a pinch at the end.
10. Stir-fried pumpkin shrimp sauce
Only a half tablespoon of shrimp paste for one zucchini.
Prawn sauce has a strong umami flavor.
Even if you put a little, it is still delicious.
11. Tomato egg fried rice
2 tomatoes and 2 eggs
Sauté on medium heat for 3 minutes.
The tomato acidity replaces the seasoning.
12. Grilled seaweed salad
Crush 5 pieces of grilled seaweed
sesame oil Shred it with 1 tablespoon of sesame seeds and 1 tablespoon of sesame seeds.
If you use it instead of seasoning kimchi, the sodium will definitely decrease.
Q. Should I cut off the soup completely?
A. There is no need to do that.
Eat mostly the dry food
Just leaving the soup is enough to make a difference.
Q. How do you make kimchi?
A. Instead of rinsing with water
Reduce the amount you eat at once
Mix the less marinated side like the raw side.
Q. Can I use low-salt liver?
A. Even products with low sodium
If you use it a lot, the total amount will be similar.
Measuring the amount and writing it first is the first step.
Put half a tablespoon of salt on the place
1 tablespoon of vinegar or sesame oil 1 tablespoon.
Daeikuma, we also share the same amount of 2 large tablespoons of water.
Leave the liquid behind and focus on the solid.
Save this alternative table
Please take it out when you eat your liver ~~
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