婦人科系の病気で手術を経験した私は
食事を見直し、玄米を食べています。
玄米を炊いて食べることが多いんですが、
炊く以外にも食べ方があります。
ちょっとの一手間で、玄米の食べ方が広がります！
さらに玄米を楽しむために、一手間の方法をまとめてみました。
玄米のレシピ
ご飯として炊く以外にも、色々な食べ方があるのをご存知ですか？
もちろん、ご飯として炊いたあとに、炒飯や混ぜご飯、焼きおにぎりなどアレンジするメニューもたくさんありますが、ここでは「炊く」以外の食べ方をご紹介します。
炒り玄米のレシピ
炒り玄米とはその名の通り、玄米を炒ったもの。
玄米は食物繊維・ビタミン・ミネラルが豊富に含まれているので、
白米に比べ、栄養素の面で魅力があります。
ですが、玄米そのものは消化しにくい一面があり、
胃腸が弱いと、内臓に負担がかかってしまうことがありますが、
玄米を炒ることで、消化が良くなります。
また、炒り玄米をスープやおかゆにすることで、
病気の方や、体が弱っているときにも食べられるようになります。
炒り玄米の作り方
①玄米を洗って水気を拭き取る
②土鍋などで弱火で30～40分ほど、キツネ色になるまで炒る
（フライパンでもOK）
焦げないようにかき混ぜながら炒ってください。
とっても簡単です！
炒り玄米はそのままで食べられるので、保存食にもなりとっても便利です。
緑茶に混ぜれば「玄米茶」にもなります。
サラダのトッピングなどにも使えます。
玄米がゆ
①炒り玄米とその3倍の水を土鍋に入れます。
②沸騰したらトロ火にしてゆっくりとやわらかいご飯を炊きます。
薄い塩味をつけていただきます。
小豆を一緒に入れて炊いても美味しいです。
※裏技
玄米ポンセンベイをとろとろに煮ても早くやわらかくなるので
急ぐときは助かります。
玄米が苦手な方も食べやすいと思います。
玄米スープ
①土鍋に炒り玄米にその7倍の水を入れ、おかゆに炊きます。
（米1合に7合の水）
②沸騰したら、トロ火で約1時間。
③布袋に入れて、お湯を足しながらしゃもじなどでしごきます。
塩味をつけていただきます。
玄米を炒ってから炊くことで、体調の悪いときや、
胃腸が弱っているときにも、良い栄養素を吸収できるようになります。
玄米がゆ、玄米スープは離乳食としてもおすすめです！
黒炒り玄米（玄米コーヒー）
①2～3時間の時間ををかけて弱火で、黒くなるまでゆっくり炒ります。
②粗熱をとります。
③コーヒーミルやミキサーなどで荒い粉末にします。
これをフィルターに入れて、コーヒーのようにいただきます。
はちみつや黒砂糖などをいれてもいいと思います。
※塩やすりごまをを混ぜてふりかけのようにしてもいいですね。
便通や利尿の通りを良くし、代謝が盛んになり、
老廃物を出してくれると言われています。
玄米餅
焼いた玄米餅を味噌汁に入れていただくと美味しいです。
主食にしてもいいですね。
玄米もちをごま油でから揚げにする、という食べ方もあります。
玄米もちは白米のもちのように重くなく、
お腹にもたれることがありません。
なかなかご自身でおもちを作るのは大変かと思います。
自然食品のお店などで売っていますので、探してみてください。
もちろん、無農薬のものを選んでください。
玄米よもぎ餅
玄米によもぎを練りこんだもちです。
よもぎは血液循環を良くするので、血液がさらさらになり、
鉄分も豊富に含まれています。
玄米特有の香ばしさと、よもぎの香りでやみつきになります。
最後に
玄米に一手間加えて、炒り玄米にすることで、
「玄米は健康に良いのはわかってるけど、玄米ご飯はちょっと苦手」
という方にも食べやすくなるんですね。
それをお粥やスープにすることで、離乳食にもできる！
栄養たっぷりで離乳食には最適ですね。
玄米ご飯だけでなく、炒り玄米を使ったり、
玄米餅を取り入れてみると、楽しみが増えるのではないでしょうか。
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