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子供

子供が風邪をひいたときにおすすめのレシピ

子供

子供が風邪をひいた時には、身体を温かくして安静にすることはもちろんですが、食事にも気を使って、一日でも早く元気になるようにしたいですね。

子供もおいしく食べられて、栄養もしっかり摂れる風邪のときのおすすめレシピを紹介します。子供が風邪をひいた時に作ってみてはいかがでしょうか。

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豚汁うどん

風邪で熱があるときには、水分を摂りたいものです。うどんでエネルギー源となる糖分を摂取できますし、豚肉ではだるさを軽減してくれるビタミンB1を摂ることができます。さらに、汁ごと食べることができますので、水分補給とともに、加熱することで汁に溶けだした、豚肉のビタミンB1も丸ごと摂ることができます。

豚肉うどんの4人分の材料は、豚肉100g、長ネギ1本、大根1/4本、にんじん1/3本、うどん4玉、だし汁1000cc、みそ大さじ4、醤油小さじ1です。豚肉は、しゃぶしゃぶ用を使うことをおすすめします。

作り方は、まずうどんをあらかじめゆでて、ザルにあげておきましょう。長ネギは斜め切り、大根とにんじんは半月切りにします。深めの鍋にごま油を熱し、豚肉と大根、にんじんを炒めます。火が通ったら、だし汁と長ネギを加え、煮立ったらみぞと醤油を加えます。ゆでておいたうどんを器に入れて、その上から豚汁をかけてほぐせば出来上がりです。

小さい子供が食べる時には、豚肉や野菜をもっと小さく食べやすい大きさに切ってあげましょう。もっと身体を温めたい場合には、すりおろした生姜を加えるのもいいでしょう。

うどん蒸し

栄養たっぷりでなめらかな食感である茶わん蒸しに、消化のよいうどんを入れることで、うどん蒸しだけでお腹がいっぱいになります。お腹に優しいので食欲がないときでも食べやすいです。

2人分の材料は、卵2個、うどん1袋、だし汁300ml、みりん大さじ1、薄口しょうゆ大さじ1です。この他にも好きな具を入れるのもいいですね。

作り方は、まずうどんを袋の上から十字に切れ目を入れて、水ですすいで器に入れます。次に具以外を合わせて濾して器に入れ、具をのせます。鍋に水を入れて強火で沸騰させ、中火で10分放置してもそのままでもいいです。レンジで作る場合には500wで3分程度加熱すればできあがりです。

かぼちゃポタージュスープ

ビタミンを摂らせたいけれど、食欲がなくて野菜をたくさん食べることができないときに便利なのが、かぼちゃポタージュスープです。にんじんも入れますので、ビタミンも鮮やかさもアップします。にんじんが入っているのが気づかないくらいなので、にんじんが嫌いな子供でもおいしく食べられます。

4~5人分の材料は、かぼちゃ1/4個、にんじん1本、バター20g、玉ねぎ大1/2個、水300ml、コンソメ1個、牛乳400ml、塩コショウ適量、パセリ少々です。

作り方は、まずかぼちゃとにんじんの皮を剥いて、適当な大きさにカットし、耐熱皿にいれてレンジで串が通るまで加熱します。かぼちゃは皮を除いておきましょう。次にフライパンでバターを熱し、玉ねぎを炒めます。玉ねぎに火が通ったら、水とコンソメを入れます。沸騰したらカットして加熱したかぼちゃとにんじんを入れます。フライ返しなどでカボチャやにんじんを潰しながら混ぜます。だいたい潰れたら、火を止めて冷たい牛乳を混ぜながら滑らかになるまでミキサーにかけます。鍋に戻して火を通して、塩コショウで味を整えます。パセリなどで彩りよく仕上げれば出来上がりです。

冷たい牛乳を入れることで、ミキサーにかける前の冷やす時間を省くことができます。野菜が苦手な子供でもビタミンをたっぷり摂ることができます。

しょうが雑炊

生姜は身体を温めてくれますので、風邪をひいた時にはぜひ食べさせたい食材です。子供でも食べやすいしょうが雑炊を紹介します。

1人分の材料は、白米茶碗1杯、水100~150cc、鶏がらスープの素の粉末小さじ2、小口ねぎ適量、白ごま適量、生姜すりおろし適量です。

作り方は、鍋に水とご飯を入れて火にかけます。沸騰してきたら、鶏がらの粉末と生姜を入れて、弱火で好みの硬さになるまで煮込みます。出来上がったら器に盛って、ごまとネギを散らして完成です。

白米でもいいですが、雑穀をいれるともっちり感が出ておいしいです。

自然治癒力を引き出す子どもの「食養生」レシピ
相澤扶美子 榊玲里
PHPエディターズ・グループ
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まとめ:消化のいい、栄養たっぷりの食事を作って食べさせよう

吐き気がひどいときには無理やり食べさせると逆効果になりますので水分補給が最優先になります。しかし、少しずつ食べられるようになったら、消化のよい、栄養たっぷりの食事を作って食べさせるようにしましょう。早く風邪がよくなることをお祈りします。

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Check Also

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風邪の症状が辛くて寝れない時の対処法

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