건강한 여름 식단을 위한 레시피
BY ON 7. 25, 2011

이렇게푹푹찌는여름엔과연어떤음식을먹어줘야할까?요즘내고민중하나는,아니나뿐만이아니라대개의주부들의고민중하나는이렇게폭염과불쾌지수가판치는요즘같은

날,과연어떤음식을준비해야가족도행복하고,음식준비하는내자신도편할까라는것일

터인데,너무도다행스럽게건강한여름식단이내가자주찾는웹사이트에소개되어있어기

쁜마음으로번역해올려본다.

물론이건캐나다현지인들을위한음식소개니한국인의입맛에는다소어울리지않는음식

일수도있겠지만,뭐요즘음식문화는국경을초월하는게대세이니굳이한식만고집하지

말고여기에소개된음식도한번맛보면서음식에관한지평을넓혀가심이어떨까싶어걍

소개한다.

원글과사진의출처는베스트헬스맥닷씨에임을밝히면서….

버거는지겨우시죠?여기우리가발견한싼빡한에피타이저에서부터맛좋은디저트

까지특별히여름에먹으면좋은건강식단이있습니다!

여름이가족들이나친구들과어울리면서BBQ하기딱좋은때라는건부인할수없는

사실이다.하지만만약당신이건강하게식사하는것을견지하려고한다면최고로맛난

그릴버거도얼마후엔곧싫증이날수밖에없다.만약여름건강식단에조금더다양

성을추구하고자한다면여기맛있으면서도건강에좋은레시피가있으니이를활용하시라.

<아침식사>

복숭아를곁들인크로스티니(바싹구운토스트)

신선한복숭아와베리종류를한숟가락의메이플시럽과함께크림치이즈를바른카나페에

얹으면보기에도좋고,먹기에도좋은브런치나디저트가될수있다.

Ingredients

2cups(500mL)thinlyslicedandpittedpeaches(about2mediumpeaches)
1cup(250mL)blueberries
1cup(250mL)raspberries
1/4cup(50mL)choppedcrystallizedginger
2tbsp(30mL)maplesyruporhoney
1tbsp(15mL)choppedfreshmint
241/2-inch(1.25-cm)slicesoffreshbaguette
1tbsp(15mL)butter,melted
1tsp(5mL)cinnamon
1tsp(5mL)granulatedsugar
1/4cup(50mL)low-fatcreamcheese

빨갛고녹색이도는프리타타(일종의달걀부침)

달걀에는단백질,철분,그리고건강에중요한영양소가들어있다.브로콜리는폴산염과섬유

질의좋은소스이니다양한색상의야채를섞어프리타타를만들면중요한영양소를맛있게섭

취하는방법이된다.이건또브런치나가벼운점심으로도좋지만저녁으로도훌륭한요리다.

Ingredients

6cups(1.4liters)bite-sizebroccoliflorets*
8largeeggs*
1/4cup(60ml)milk
1/4teaspoon(1.25mL)salt
1/4teaspoon(1.25mL)freshlygroundpepper
1redbellpepper,cutinto1/4-inch(6mm)thickslices
1cup(4ouncesor113grams)gratedwhiteCheddarorfontinacheese,divided
4tablespoons(60mL)gratedParmesancheese,divided
2teaspoons(10mL)oliveoil

자몽을발라구운브랜(밀기울)머핀

하루를건강하게시작하려거든바로이런영양가있는머핀을섭취하도록!

Ingredients

375mL(1½cups)wholewheatflour
5mL(1tsp)bakingpowder
2mL(½tsp)bakingsoda
1mL(¼tsp)groundcloves
75mL(1/3cup)softnonhydrogenatedmargarine
175mL(3/4cup)packedbrownsugar
1egg
375mL(1½cups)naturalbran
250mL(1cup)100%pureFloridagrapefruitjuice

Glaze:
25mL(2tbsp)100%pureFloridagrapefruitjuice
15mL(1tbsp)liquidhoney

<샐러드>

지방이적은크림씨저샐러드

씨저샐러드는종종마요네즈를근간으로해서만든드레싱을사용하지만내가추천하는건저

지방요구르트와무지방사워크림을사용해지방을최대한낮추는레시피다.

Ingredients

Dressing
1/4cup(60mL)fat-freesourcream
1/4cup(60mL)low-fatplainyogurt
1/4tsp(1mL)Dijonmustard
1/4tsp(1mL)Worcestershiresauce
1garlicclove,minced
2tsp(10mL)extra-virginoliveoil
3dropshotsauce(optional)
Saltandpeppertotaste

Salad
1headromainelettuce,washedandrippedintopieces
2stripscookedturkeybacon,chopped
4whole-graincrackers,crumbled
1/4cup(60mL)freshlygratedParmesancheese

감귤류와시금치샐러드

신선한시금치는감귤류,멜론,그리고프로슈토(이태리햄종류)와아주잘어울린다.시금치

를과일과함께섞어거기서나온즙과달콤한발사믹드레싱과함께섞는다.여기에약간의프

로슈토를샐러드위에얹으면지나치게지방을섭취하지않으면서도맛을음미할수있게된다.

Ingredients

Salad
2largenaveloranges
1largeruby-redgrapefruit
6cups(1.5L)babyspinachleaves,washed
1smallcantaloupe,peeledandcutintobite-sizedchunks
4scallions,whitepartsonly,verythinlysliced
4oz(125g)thinlyslicedprosciutto,cutintoshreds

Dressing
3tbsp(45mL)balsamicvinegar
3tbsp(45mL)oliveoil
2tbsp(25mL)6%cream
2tsp(10mL)honey
1⁄4tsp(1mL)salt
1⁄4tsp(1mL)freshlygroundblackpepper

수박과페타치즈샐러드

이샐러드에선약간짭조름한맛의크림페타치즈가달콤한수박과즙이많은넥타린과대비가

된다.아루굴라와엔디브,그리고상추가약간의쌉싸르한맛을더하고여기에볶은호박씨를

첨가하면오도독거리는질감을느낄수있다.

Ingredients

Salad
1smallwatermelon(about1lb/500g)
2largenectarinesorpeaches
6cups(1.5L)mixedsaladgreens,includingarugula,endive,andleaflettuce
1cup(250mL)crumbledfetacheese
2tbsp(25mL)toastedpumpkinseedsorsunflowerseeds

LemonDressing
3tbsp(45mL)oliveoil
2tbsp(25mL)freshlemonjuice
1⁄4tsp(1mL)salt
1⁄4tsp(1mL)freshlygroundblackpepper

망고와호도를넣은퀴누아샐러드

잽싸게익힌퀴누아에망고,빨간색피망과호두를섞으면건강한샐러드가완성된다.

Ingredients

Dressing:
1/3cup(75mL)plainlow-fatyogurt
2tbsp(30mL)limejuice
1tbsp(15mL)mincedgingerroot
2tsp(10mL)currypowder
1/2tsp(2mL)eachsaltandpepper
1/4cup(65mL)extra-virginoliveoil

Salad:
1cup(250mL)quinoa
2ripemangoes,chopped
1redpepper,sliced
1greenonion,thinlysliced
1chilipepper,finelychopped
1/3cup(75mL)choppedfreshmint
1cup(250mL)walnuts,toastedandroughlychopped

아보카도와새우샐러드

톡쏘는라임쥬스에아보카도와새우,그리고달콤한열대과일을버무린다.신선하면서도향

이좋은이샐러드는돼지고기나생선요리와도아주잘어울린다.

Ingredients

2ripeavocados
8oz(250g)peeled,cookedsmallshrimp(about1cup/250mL)
1cup(250mL)dicedpineappleormango
2tbsp(30mL)dicedredonion
1/2to1tsp(2to5mL)jerkseasoning
2tbsp(30mL)freshlimejuice

<에피타이저>

아티초크딥

이걸죽한딥은과카몰리(중앙아메리카와쿠바에서먹는아보카도로만든딥)와비슷하다.이

건잡곡크래커에발라먹어도좋은에피타이저가되고또야채를찍어먹을수도있다.따뜻하게

해서먹어도좋고마늘을살짝넣은으깬감자와함께먹어도좋다.

Ingredients

2cans(398mLeach)
artichokehearts,canned
inwateranddrained
4tsp(20mL)capers,rinsed
4garliccloves,whole
1/2cup(125mL)Parmesancheese,finelygrated
1/4cup(60mL)freshparsley
2Tbsp(30mL)extra-virginoliveoil
2Tbsp(30mL)lemonjuice
2Tbsp(30mL)water
Saltandpeppertotaste

무화과호두아뮤즈부쉬(일종의에피타이저)

아주간단하면서도괜찮은에피타이저로이한입크기의음식들은맛이놀라운데,신선한무화

과에프로슈토,블루치즈와호두를함께내놓으면아주기가막힌아뮤즈부쉬가된다.

Ingredients

8medium-sizefigs
16slicedprosciutto
4oz(80g)Gorgonzolacheese
32walnuthalves,toasted

아이들이좋아하는망고처트니(인도양념)를바른칠면조소시지

아이들은이렇게간단한소시지롤을좋아한다.돼지고기소시지대신칠면조소시지를사용하

면지방함유량을낮출수있고말이다.

Ingredients

1lb(500g)freshturkeysausageremovedfromcasing(orusegroundturkey)
2Tbsp(30mL)freshcilantro,finelysliced
2Tbsp(30mL)freshmint,finelysliced
1/4cup(60mL)cookingonion,minced
2eggwhites,beaten
1/4cup(60mL)whole-wheatbreadcrumbsoroats
1tsp(5mL)salt
1/2tsp(2mL)blackpepper
1/2tsp(2mL)nutmeg
3sheetsphyllopastry(foundinthefrozenfoodsectionwithbakedgoods)
1/4cup(60mL)extra-virginoliveoil
1/4cup(60mL)sweet,chunkymangochutney,jarred
24freshcilantroleaves,stemsoff(forgarnish)

훈제송어스프레드

이걸만들때보통시중에서파는식용유를사용하지만당신은대신요구르트를사용할수도있

다.

Ingredients8oz(250g)smokedtrout,bonesandskinremoved
1stalkcelery,finelychopped
2tbsp(25mL)choppedfreshchives
2tbsp(25mL)choppedfreshdill
1⁄2cup(125mL)mayonnaiseoryogurt,approximately
Salttotaste
Applecidervinegartotaste
Sprigsfreshdillorchivesforgarnish

<주요리>

옥수수와근대볶음

“주방에선걱정무”의사회자인크리스틴쿠슁씨는색과맛둘다를만족시키는가볍고도여름

에딱인그녀만의레시피를우리들과나누고있다.

Ingredients

1tbsp.butter
2tbsp.oliveoil
1smallredonion,diced
1smallredbellpepper,diced
1stalkcelery,diced
4earsofcorn,kernelsremovedfromthecob
1headSwisschard,chopped
1/2tsp.sweetpaprika
Coarsesaltandfreshlycrackedblackpepper,totaste
2clovesgarlic,chopped

1.큰프라이팬을중간보다조금높은온도로달군후식용유와버터를넣는다.

2.빨간양파,피망,셀러리,옥수수와근대를프라이팬에넣고부드러워질때까지약5분간볶

는다.여기에소금과후추,파프리카를넣고간을한다음마늘을넣고1분정도더볶는다.

3.불을중간정도로낮춘다.만약너무말라보이면1-2티스푼정도의물을넣는다.야채가

부드러워질때까지3-5분간더조리한다.

채식자슬로피조

채식자들을위해여러가지채소에단백질이풍부한두부를으깨서사용한다.

Ingredients

1425-gpackagefirmtofu,crumbled(suchasVitasoyEnrichedFirmTofu)
2tbspoliveoil
1mediumonion,chopped
1mediumgreenpepper,chopped
2clovesgarlic,minced
2tbspsoysauce
2cupstomatosauce
1tbspchilipowder
1/2tspgroundcumin

Toserve:4-6whole-wheatburgerbuns(orotherbunsofyourchoice)

치바타에구운연어

신선하게절인연어를가볍게구운다음따끈따끈한치바타에바질을섞은마요네즈를발라

약간의샐러드믹스와함께얹어낸다.저지방마요네즈와지방을줄인요구르트를사용하면

크리미한맛을잃지않으면서도맛을즐길수있다.

Ingredients

Juiceof1lime
3tbsp(45mL)choppedfreshbasil
4(4oz/125g)skinlesssalmonfillets
21⁄2tbsp(35mL)plainlow-fatyogurt
21⁄2tbsp(35mL)lightmayonnaise
1⁄2tsp(2mL)finelygratedlimezest
4ciabattaorwhole-wheatrolls,(about2oz/60g)each
Saltandpepper
Mixedsaladleaves,suchasarugula,babyspinachandredchard

닭고기야키토리

이맛있는일본식닭고기에피망과파를섞은요리는상에내놓기바로전에그릴에구우면

되는데,최고의맛을위해서는닭고기를몇시간내지하룻밤정도재워놓고,꼬챙이를적셔

놓으면그릴에구울때타지않는다는것도기억하시라.

Ingredients

3tbsp(45mL)lightsoysauce
3tbsp(45mL)sakeordrysherry
1tbsp(15mL)toastedsesameoil
1garlicclove,crushed
1tbsp(15mL)finelychoppedfreshginger
2tsp(10mL)honey
1lb(500g)skinless,bonelesschickenbreasts,cutinto1-in.(2.5-cm)cubes
1largegreenbellpepper,seededandcutinto30smallcubes
4largescallions,cutacrossinto30pieces

<디저트>

패션프룻베리샐러드

시큼하고달콤하고즙이가득한베리는다양하다–밝은색상과미묘한맛의산딸기부터달콤

한딸기까지;약간통통한블루베리부터향기좋은블랙베리까지.신선하게짜낸패션프룻쥬

스에이런베리를넣어샐러드를만든다.

Ingredients

4cups(1L)ripestrawberries,hulledandcutinhalf
1cup(250mL)freshredraspberries
1cup(250mL)freshblackberries
1/2cup(125mL)freshblueberries
1/2cup(125mL)mixedfreshredcurrantsandblackcurrants,removedfromtheirstalks(optional)
2passionfruits
3tbsp(45mL)sugar,ortotaste
1tbsp(15mL)freshlimeorlemonjuice

생피칸파이

정제설탕을건너뛰고넛트,코코넛,대추,건포도와같은날음식을전통적인피칸파이에넣

는다.

Ingredients

Crust:
2cups(500mL)walnuts
3cups(750mL)ofpitteddates
1cup(250mL)coconutflakes,finelyground

Filling:
2/3cup(190mL)filteredwater
1cup(250mL)rawpecans,soakedabout15minutes
1cup(250mL)organicThompsonraisins
1Tbsp(15mL)vanillaextract
1tsp(5mL)nutmeg
1/3cup(85mL)maplesyrup
1tsp(5mL)Celticseasalt

사과호두그라니타(알갱이가굵은셔벳)

배부르게저녁을먹은후속을시원하게해줄얼은디저트를내놓아보자.

Ingredients

1cup(250mL)water
1/2cup(125mL)granulatedsugar
2cups(500mL)unsweetenedapplesauce
1tbsp(15mL)freshlysqueezedlemonjuice
1cup(250mL)Muscatwine
1cup(250mL)walnuts,toastedandfinelychopped
1/2tsp(2mL)groundginger

유제품을뺀쵸콜렛무스

유제품을안쓴다고해서맛좋은디저트를만들수없는건아니다.질좋은다크쵸콜렛을

사용해서두부를넣은쵸콜렛무스를한번만들어보시라.

Ingredients

200gdarkchocolate
1pkg(300g)softtofu
1/4cup(50mL)maplesyrup
Raspberriesforgarnish

더블래스베리셔벳

산딸기를좋아하시는분들은우선한입베어무시라.이융단처럼부드러운래스베리샤벳

에리치한소스가당신이좋아하는과일을두배는더먹게만들거다.이렇게래스베리를

얼려놓으면일년내내만들어먹을수있다.

Ingredients1cupsugar
1.5kgfrozenraspberries,slightlythawed
1tablespoonfreshlysqueezedlemonjuice

***혹시상세한레시피가궁금하신분들을위해여기웹사이트주소를놓아둡니다.^^*

http://www.besthealthmag.ca/eat-well/healthy-eating/the-ultimate-healthy-summer-meal-plan

Share the post "건강한 여름 식단을 위한 레시피"

Leave a Reply

이메일은 공개되지 않습니다. 필수 입력창은 * 로 표시되어 있습니다.