Coleslaw saláta almával és dióval
Leírás
A coleslaw-t úgy is emlegetik, mint az amerikaiak káposztasalátáját, nagyon egyszerűen elkészíthető és finom fogás.
Összetevők
1 csomag Eisberg Káposztasaláta
3 evőkanál Eisberg Joghurt salátaöntet
3 evőkanál natúr joghurt
1 marék dió
1 darab alma
Elkészítés
Az almát kisebb darabokra vágjuk, felaprítjuk a diót és félretesszük. Összekeverjük a 3 evőkanál natúr joghurtot és a 3 evőkanál Eisberg joghurtos öntetet egy nagyobb tálban.
Az Eisberg Káposztasalátát kibontjuk, majd a tálba szórjuk. Az aprított almát, a diót rászórjuk és óvatos mozdulatokkal összeforgatjuk az öntettel.
Pár órára a hűtőbe tesszük, hogy az ízek összeérjenek és már fogyasztható is az ízletes és egészséges coleslaw saláta.
Dietetikusunk tanácsai
Várandósság
A joghurt teljes értékű fehérjéje, az alma és az előrecsomagolt káposztasalátában található szeletelt fejes káposzta, vörös káposzta, sárgarépa vitamin- és ásványi anyag tartalma, valamint a dióban lévő többszörösen telítetlen ómega-3 zsírsav mind előnyös a kismamáknak. A várandós anyukákra vonatkozó táplálkozási ajánlások szerint a salátákat a zsírdús majonézes dresszing helyett inkább natúr vagy ízesített (például kapros, bazsalikomos, fokhagymás) kefires, joghurtos öntetekkel, hidegen sajtolt növényi olajakkal (például olíva-, lenmag-, tökmag-, szőlőmagolaj), természetes erjesztésű bor- és gyümölcsecetekkel ízesítsék. Nyers tojást tartalmazó ételek, mint például a házi majonéz, kerülendők várandósság alatt a szalmonella fertőzés miatt, a bolti pasztőrözött majonéz mértékkel beillesztve az étrendbe fogyasztható. Tehát alkalmanként a kismamák is nyugodtan élvezhetik ennek a coleslaw salátának az ízeit.
Gluténérzékenység
A gluténmentes diétában a natúr tejtermékek elvileg fogyaszthatóak, azonban forgalomban van olyan natúr joghurt is, amit ugyanazon a gyártósoron készítenek, mint a müzlis változatot. Ezért vásárláskor mindig olvassuk el az összetevőket, valamint a címkeinformációt, és olyan tejterméket válasszunk, ami jelölten gluténmentes. A bolti majonézek többsége tartalmaz glutént, ezért csak a gluténmentes termékek listáján szereplők közül lehet választani. Vagy pedig készítsünk majonézt (ritkán használt magyar nevén olajvajat) házilag.
A gluténérzékenyek kipróbálhatnak saját készítésű dresszingeket is joghurttal keverve, majd ezt az öntetet óvatosan forgassuk össze az eredeti hozzávalókból elkészített salátánkhoz, és kész is a coleslaw salátánk. Ha gluténérzékenyek a receptet zöldalmával szeretnék elkészíteni, akkor fontos tudni, hogy az Európai Unión kívüli import zöldalmákat bevonhatják gluténtartalmú állományjavítóval, ezért ezeket nem lehet fogyasztani! Az Unióban tilos ilyen bevonatokat alkalmazni, így az innen származó zöldalmák nem okoznak problémát.
Laktózintolerancia
A tejtermékek a legjobb kalciumforrások, amelyekről a laktózérzékenyeknek sem kell teljesen lemondaniuk. Vannak, akik csak a nagyobb mennyiségű laktózt tartalmazó tej, illetve tejalapú italok és ételek fogyasztására érzékenyek, azonban az alacsony tejcukortartalmú tejtermékeket, mint például a natúr joghurt, jól tolerálják, ők egyéni tűrőképesség szerint fogyaszthatják. Azonban létezik a laktózintoleranciának olyan formája is, amikor valakinél problémát okoznak még a rejtett laktózt tartalmazó élelmiszerek is, mint például egyes húskészítmények és különböző pékáruk. Akiknek a szervezete kis mértékben sem tolerálja a laktózt, ők helyettesíthetik a joghurtot laktózmentes változattal. Számos feldolgozott élelmiszerben és gyógyszerben a laktózt kötőanyagként, ízfokozóként vagy állagjavítóként használják. A majonézek általában nem tartalmaznak laktózt, azonban akad olyan light majonéz termék, melynek összetevői között tejport találunk, ezért vásárláskor mindig figyelmesen olvassuk el az összetevőket. A receptben szereplő joghurtos öntet tartalmaz laktózt, ezért laktózérzékenyek helyettesítsék saját készítésű dresszinggel a gluténérzékenyeknek leírt módon.Ha pedig van olyan laktózérzékeny, aki az eredeti recept alapján szeretné elfogyasztani az almás-diós coleslaw salátát, akkor a tünetmentességhez használjon laktáz enzimet pótló készítményt rágótabletta vagy csepp formájában.
Jó étvágyat, salátázzunk mindennap!
Shenker-Horváth Kinga,
Eisberg dietetikusa
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Tex-mex szendvics fetás salátával
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Ricottaropogós friss salátával
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Csirkemájsaláta gránátalmával
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Gyros-saláta
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Salátamix marinált gombafalatokkal
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Almás-sonkás saláta kéksajtöntettel
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Zöldsaláta ecetes heringgel
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Spenótos mini quiche zöldsalátával
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Sütőben sült csirkecomb coleslaw salátával
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Marinált narancsos zöldsaláta
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Az én salátám lapcsánka harcsával és újhagymával
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Az én salátám tortilla hátszínnel
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Az én salátám ropogós combokkal
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Madársaláta meleg fehérbabbal és póréval
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Gesztenyés saláta szőlővel
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Chilis tonhalas vacsorasaláta
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Rucola saláta pirított polentával és csirkemellel
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Körte diós sajtkrémmel töltve, madárbegy salátával
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Friss saláta narancsos lencsével és aszalt szilvával
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Káposztasaláta camembert sajttal, dióval és szőlővel
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Burgonyasaláta friss salátával és kolbászmorzsával
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Sült sütőtökös őszi saláta zsályával lilahagymával és kolozsvári szalonnával
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Kuszkusz saláta
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Zöld gazpacho saláta
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Gyümölcsös zöldsaláta gyömbéres öntettel
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Vegyes zöldsaláta diós-datolyás öntettel
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Panzanella rucolával
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Saláta csirkemájjal aszalt szilvás öntettel
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Taco saláta
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Amerikai káposztasaláta ananásszal
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Családi vacsorasaláta joghurtos öntettel
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Fetás tavaszi saláta fűszeres öntettel
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Spanyol saláta
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Gazdag Saláta Mákos Öntettel
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Távol-Keleti Lazackockák Majonézes Salátával
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Fehérjedús saláta
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Sült céklás saláta almával és kecskesajttal
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Csicseri- és zöldborsós rukkolasaláta kolbászcsipsszel
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Saláta roládok olaszosan
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Korianderes füstölt tofu saláta
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Sült körtés madársaláta kecskesajttal és kandírozott dióval
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Szendvics bundázott rákkal
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Thai steaksaláta
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Nyáridéző gyümölcsös Őszi mix salátakeverék feta sajttal
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Répatorta
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