Green vegetables are indispensable ingredients on the dining table, an important part of a balanced diet, and an important source of vitamins, minerals and dietary fiber. Eating more can maintain the normal function of intestine, improve immunity and reduce the risk of chronic diseases such as obesity, diabetes and hypertension. In short, a healthy life is inseparable from the touch on the table? Green? Here are some ways to introduce green leafy vegetables, I hope you like them ~

First: garlic and broccoli.

This dish is light and delicious, rich in nutrition, and it is not difficult to cook, but it is not easy to make it delicious and beautiful. Below, I will share with you some tips on how to make this dish well, which you can learn from.

Broccoli has high nutritional value. Every 100g cooked broccoli contains 90.6% water, 2.9g protein and 5. 1g carbohydrate, which can provide heat117.2kj. Cooked broccoli contains vitamin C, potassium, folic acid, vitamin A, magnesium, pantothenic acid, iron and phosphorus. In addition, broccoli has a significant anti-cancer effect.

Specific production method

Step 1: Prepare the ingredients. 500 grams of broccoli and appropriate amount of garlic.

Step 2: Chop the broccoli and garlic for later use.

Step 3: soak broccoli in light salt water for half an hour. (Tip: This step can effectively remove the residual pesticides on broccoli, and also make the taste of broccoli more crisp and tender. )

Step 4: Pour the right amount of water into the pot. After the water is boiled, put the broccoli into the pot, then pour in 1 teaspoon of cooking oil, blanch it 1 minute and take it out. Tip: When blanching broccoli, pour 1 tablespoon oil into the pot, and the blanched broccoli will be very bright.

Step 5: Pour the right amount of oil into the pot. When the oil is hot, pour half of minced garlic into the pot and stir-fry until fragrant.

Step 6: Stir-fry the blanched broccoli in a pot.

Step 7: Add 1 tablespoon of salt and half a spoonful of chicken essence to taste, then put the other half of minced garlic into the pot and take it out after stirring evenly. (Tip: Add appropriate amount of minced garlic before cooking to make the garlic taste stronger. )

Step 8: stir fry.

Second course: boiled cabbage

Boiled cabbage is a very healthy dish. It has fresh and tender taste, light and crisp taste, unique flavor and rich nutrition, and has the functions of clearing away heat and toxic materials, sterilizing and reducing blood fat. The production is not complicated, which is very suitable for home production.

Specific production method

Step 1: Prepare the ingredients. 1 a handful of Chinese cabbage, 1 small pieces of ginger, appropriate amount of garlic and appropriate amount of red pepper.

Step 2: Remove old roots and leaves from Chinese cabbage, then clean it, shred ginger, mince garlic and shred red pepper for later use. (It is best to soak cabbage in water for more than 20 minutes after cleaning, so as to remove residual pesticides. )

Step 3: Take an empty bowl, then add minced garlic, half a spoonful of chicken essence, 2 tablespoons of sugar, 3 tablespoons of steamed fish sauce and half a spoonful of sesame oil to make a bowl juice. (No steamed fish soy sauce can be replaced with soy sauce)

Step 4: Add a proper amount of water into the pot, add 1 tablespoon salt, 1 tablespoon cooking oil, and cook shredded ginger for 1 minute.

Step 5: Blanch the cabbage in the pot for one minute, then turn it over and blanch it for another minute.

Step 6: Take out the cooked Chinese cabbage and put it on a plate, then pour the bowl of juice on the Chinese cabbage.

Step 7: Pour a little cooking oil into the pot. When the oil is hot, put the red pepper into the pot and stir-fry it to give off a fragrance.

Step 8: Pour Chili oil on the cabbage and serve.

The third way: spinach with nuts

This kind of nut spinach is simple and easy to make, fresh and refreshing, and it is a very healthy home-cooked cold dish. Although spinach has many benefits, it contains more oxalic acid, which hinders the body's absorption of calcium. So when you eat spinach, you should first blanch it with boiling water, take it out and fry it.

Specific production method

Step 1: Prepare the ingredients. Ingredients: a handful of fresh spinach and half a bowl of peanuts. Accessories: appropriate amount of cooked white sesame seeds, a little garlic and a little dried pepper.

Step 2: put a little oil in the pot, and then pour in peanuts. Fry slowly on low heat, and fry peanuts until crisp.

Step 3: add water to the boiling pot and put a little oil after boiling. Then put the spinach in the pot.

Step 4: Take it out after scalding for 30 seconds and quickly put it in a cold water basin.