It is an indisputable fact that eating vegetables regularly can promote health. This is because vegetables can provide us with essential minerals, vitamins, dietary fiber and some plant active ingredients beneficial to human health.
With the gradual improvement of people's health awareness, more and more families realize that vegetables are essential food for every meal. But why is it so important that many people still don't like vegetables? One of the important reasons is that we can't. Then, how to make simple, delicious and rich dishes by using vegetables common in life without destroying their own nutrition, so that every meal is healthy and satisfying? Then the following book should be helpful to us.
This book is called Eating Vegetables Every Day. Sometimes seasonal vegetables "teaches us to use 5 kinds of standing vegetables and 40 kinds of seasonal fresh vegetables to create a refreshing and delicious vegetable dish." The main ingredients of the recipes in the book are fresh vegetables, which are skillfully combined with other ingredients, taking into account the balanced collocation of nutrition, to create rich dishes of various colors, so that we can eat healthily and feast!
Our ancestors have long recognized the importance of eating vegetables. Li Shizhen, a famous doctor in the Ming Dynasty, pointed out in Compendium of Materia Medica that "food is not a small supplement".
Modern research has confirmed that vegetables are not only the main source of vitamins, potassium, magnesium, calcium, phosphorus, iron and other minerals and dietary fiber, but also an important source of antioxidants such as carotenoids and plant polyphenols, which plays an important role in strengthening the antioxidant defense system in the body, repairing genes and correcting genetic weaknesses.
A new study by Francis Crick Institute in Britain shows that a chemical produced when digesting vegetables such as cabbage, cabbage and broccoli helps to keep the intestines healthy and prevent colon cancer.
Take children for example, if they are picky about food for a long time and don't like vegetables, they may have poor resistance and unhealthy stomach.
The Dietary Guide for China Residents suggests that adults should consume 300-500g of vegetables, preferably about half of dark vegetables and 200-400g of fruits every day. For the convenience of memory, this part is usually described as "one and a half kilos of fruit and one kilo of vegetables a day". In terms of species, it is best to have 3 kinds of vegetables and 2 kinds of fruits every day.
Many housewives bought electronic scales for the kitchen and wanted to weigh the ingredients accurately. In fact, when we opened the book "Eating Vegetables Every Day and Cooking with Vegetables in Four Seasons", we found that the grams of ingredients can be estimated without an electronic scale. There is a chart in the book, which clearly tells us how much100g is. For example, two pieces of Chinese cabbage are 100g, one piece of Chinese cabbage is 10g, and a handful of leeks is 100g, which is very convenient and easy to understand.
It should also be noted that it is recommended that you try to eat fresh fruits and vegetables in season and pay attention to the nutritional value of ingredients.
Besides rich recipes, eat vegetables every day. Seasonal Vegetables with Meal also introduces the knowledge of vegetable selection, identification, basic cutting and scientific preservation to readers. , with illustrations and detailed analysis, is very suitable for beginners to learn and practice.
Vegetables should not only be fried and boiled, but also be mixed with different ingredients or seasonings, which will make vegetables more delicious and enrich our table.
Take carrots for example. Most of us use them as side dishes and main courses when cooking. The only thing I know is beef stew with carrots. In fact, carrots are very delicious and nutritious. We can learn the methods in books to make them.
For example, sweet and sour carrots and squid are very good. It is also very simple to make: wash and peel carrots, then scrape them into strip slices with a peeler, then cut squid into sections, add a little ginger and red pepper, and stir-fry them all in oil. Pour some cooking wine before cooking, and then collect the juice and serve. Suitable for table and wine.
For example, Flammulina velutipes is also a common side dish. In fact, it can also be the protagonist. You can use Flammulina velutipes with fried tofu. First, put the fried tofu into boiling water to remove excess oil, then drain it, then put the cut Flammulina velutipes into an oil pan and stir-fry until it is cooked and soft, then add the fried tofu, cooking wine and a small amount of broth for stewing, and add some sweet cooking wine and light soy sauce after boiling. You can sprinkle some Chili powder on the dishes before serving. This dish is sweet, salty and delicious.
For example, small rapeseed can be fried with minced meat, which is better and healthier than eggplant. Another example is Dutch beans, which are cooked and stirred with canned tuna. They can be eaten hot and cold, and are good companions with meals. And cauliflower, which can be fried with pizza cheese. Thick and delicious.
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The book not only uses five kinds of vegetables standing in the kitchen to make delicious seasonal vegetables, but also creates side dishes that you want to match every day, and quickly makes finishing dishes with leftovers, as well as intimate vegetable classes and balanced nutrition menus for Chinese medicine diet therapy.
"Eat vegetables every day. Seasonal vegetable side dishes are dedicated to you who love vegetables and health. With the guidance in the book, the dining table at home will no longer be monotonous.