にら
にらは、ビタミンA、ビタミンE、ビタミンCが豊富で、疲労回復の働きをするビタミンB1も多く、血液をサラサラ成分の硫化アリルがビタミンB1の吸収を高める働きがあり、血栓を防ぐ効果があります。又、匂い成分アリシンは強い抗酸化作用があり、風邪などの感染症の予防効果、高血圧の予防やコレステロール値を下げる効果もあります。
【選び方】葉がピンとしていて葉が肉厚で幅が広いものが良い
【栄養】ビタミンA、ビタミンB2、ビタミンC、カルシウム、カリウム
【効能】風邪予防、疲労回復、冷え症改善、整腸作用、食欲増進、消化促進、老化防止、ガン予防
【簡単レシピ】大量のニラを超みじん切りにしてポン酢に混ぜ（サラサラではなくボタボタになるくらいニラがたっぷり入ってる方が良い）茹で豚肉や鶏肉に絡めたり白身魚のフリッターにかけたりと万能ダレに。
①ニラを3cm位に切っておろしにんにくと一緒にトリガラスープの素とゴマ油で炒める
②①に溶き卵を入れて粗めの炒り卵にする
③七味唐辛子をかけて完成～
ニラともやしのチヂミ
①ボールに小麦粉と片栗粉を同量で入れてお好み焼きのタネくらいのゆるさになるまで水を入れてよく混ぜる
②そのボールの中に4cmに切ったニラともやしを入れてよく混ぜる
③フライパンでお好み焼きのように丸く焼いて、両面焦げ目が付くまで焼いて、仕上げにフライ返しで両面ペタペタ押さえてかためる
④コチュジャン+マヨネーズ+ソースを混ぜたものをたくさん塗って完成。ボリュームを出したいときや冷ごはんが余ってるときは②の段階で一緒に混ぜて焼いちゃいましょう。
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