Introduction: Golden Autumn is not only the peak season for fruits, but also the season when large quantities of fruits are on the market. So what should you eat? Chinese cabbage is the champion of calcium supplementation, potato is the champion of stomach, and sweet potato is the champion of longevity... Here is an introduction to October, eating it regularly will make you healthier!

What vegetables to eat in October?

1. Chinese cabbage

The minerals contained in Chinese cabbage can promote the development of bones, accelerate the body's metabolism and enhance the body's hematopoietic function, smooth the stomach and intestines, and facilitate defecation. Speeds up detoxification and benefits bone health. According to measurements, pak choi is the vegetable with the richest minerals and vitamins among vegetables. Chinese cabbage contains twice as much calcium as Chinese cabbage, more than three times as much vitamin C as Chinese cabbage, and 74 times as much carotene as Chinese cabbage. Chinese cabbage contains slightly less sugar and carbohydrates than Chinese cabbage. Chinese cabbage.

It should be pointed out that pakchoi cannot be eaten raw like Chinese cabbage. When making dishes with pakchoi, the frying and cooking time should not be too long to avoid loss of nutrients. People with spleen and stomach deficiency and loose stools should not eat more cabbage.

Recommended: Chinese cabbage, beef and mushroom soup

Ingredients: 200 grams of Chinese cabbage, 30 grams of dried mushrooms, 10 grams of beef, 20 grams of jujubes, ginger Appropriate amount of green onions, 10 grams of rice wine, 1200 grams of water, 5 grams of salt, and 3 grams of pepper.

Method: Rinse the dried mushrooms, soak them in water and set aside. Boil beef and ginger slices in cold water, remove and set aside. Then add the soaked mushrooms, ginger, and green onions to the beef with the blood removed, add water, and cook over high heat. After boiling, add the rice wine, then add the jujube, and bring to a simmer. Then add the cabbage and bring to a boil over high heat. Simmer for about 5 minutes and add salt and pepper to taste.

2. Potatoes

Autumn is the season when root vegetables are on the market in large quantities. Here we recommend the latest potatoes on the market, which are smooth and white in appearance and very attractive. Surveys show that this simplest food has many fans, especially teenagers. Potatoes are rich in vitamin A, vitamin C and various minerals. There is a longevity village in Bulgaria where people eat potatoes as their staple food. They are mild in nature and non-toxic, strengthen the spleen and stomach, and regulate qi. In addition, eating more root vegetables in autumn will also help prevent colds. It is also good for people with indigestion and gastrointestinal problems. It is a high-quality food for people with stomach and heart.

Although potatoes have a high starch content, they are similar to yams. Even if you eat too much, you will not gain weight. They have a crisp or powdery texture and are suitable for stir-frying, stewing, roasting, frying, etc., and are easy for the human body. , so it is considered the "second bread" in European and American countries. The Food and Agriculture Organization of the United Nations officially designated 2008 as the "Year of the Potato" and also called it the "future food" of the earth.

Recommended: Braised Duck with Potatoes

Ingredients: half duck, 2 medium potatoes, some shredded or sliced ??ginger, and 1 green pepper.

Method: Chop the duck into pieces, peel and cut the potatoes into pieces, shred the ginger, and cut the green pepper into pieces and set aside; put a little oil in a hot pan, and when the oil temperature rises, add the duck pieces and half-fry. Until the duck meat shrinks and changes color, pour in a little white wine, then add salt and a little dark soy sauce and stir-fry evenly, put it on a plate and set aside; reheat the pan, use the remaining oil from the duck, pour in the potato cubes, and fry until golden brown and fragrant. Put it on another plate and set aside; heat the pot again, sauté the ginger until fragrant, then put the duck meat and potatoes into the pot, add soup or water, cover the pot and simmer for 10 minutes; wait until the soup is reduced When it is half dry, add green pepper and season with salt, a little sugar, light soy sauce, pepper, etc.; stir-fry gently with a spatula until the soup thickens and turn off the heat.

3. Sweet potatoes

Sweet potatoes are rich in starch, vitamins, cellulose and other essential nutrients for the human body. They are also rich in mineral elements such as magnesium, phosphorus, calcium and linoleic acid. wait. These substances can maintain the elasticity of blood vessels and are very effective in preventing and treating habitual constipation in the elderly. In addition, sweet potatoes are an ideal weight loss food because they are rich in fiber and pectin and have the function of preventing sugar from converting into fat.

It should be noted that since it is not advisable to eat too many sweet potatoes at one time, the method of eating sweet potatoes is also very particular. First of all, it is not good to eat raw sweet potatoes because the cell membrane of starch in raw sweet potatoes has not been destroyed by high temperature and is difficult to be digested by the human body. Secondly, sweet potatoes should not be eaten alone. You can eat sweet potatoes with rice and noodles, and control the amount eaten at one time. Thirdly, when eating sweet potatoes, pair them with some pickles and salty soup as a neutralizer. In addition, raw sweet potatoes can be soaked in a small amount of alum solution and iodine salt water, and then processed into various cooked foods.

Recommended recipe: Sweet Potato and Sesame Soup

Ingredients: sweet potato, onion (thinly sliced), stock, milk, butter, salt, pepper and black sesame seeds.

Method: Peel the sweet potatoes, cut them into 3 cm long strips and put them in water. Put the butter into the pot, sauté the onions over medium heat until soft, add the sweet potatoes and sauté until translucent. Add the stock and cook over low medium heat. Once the sweet potatoes are soft, remove a small portion for garnish and mash the rest in a container. Add milk, salt and pepper. Pour the mashed food into a vessel and top with sweet potatoes and black sesame seeds for decoration.

4. Taro

This is the time when taro is mature. Taro is rich in protein and other nutrients. The starch content in its tubers reaches 70%, and its taste is particularly soft. As the farmer's proverb goes: "Sweet potatoes and taro are half a year's food." Taro is regarded as "the most important vegetable in farmers." Eating taro in autumn has the effect of moistening the lungs, detoxifying and losing weight. The weather gradually becomes drier in autumn, and people's appetite begins to increase due to the cooler weather. People who are usually fat can eat more taro. Because the food fiber in taro can make people feel full, thereby reducing food intake.

However, raw taro is slightly poisonous and must be cooked thoroughly before eating. The mucus in raw taro will cause itching and pain when it touches the throat, but it will not happen if it is cooked. When you peel the raw taro scalp with your hands, the mucus will also cause itchiness on the skin of your hands, which can be relieved by roasting it by a fire, or you can wipe it with ginger juice, which also has an anti-itching effect.

Recommended recipe: Braised beef brisket with taro

Ingredients: 1 taro, appropriate amount of beef brisket, star anise, pepper, scallions, ginger slices, cooking wine, dark soy sauce, and cooking oil.

Method: Cut the beef brisket into pieces, wash them, chop the green onion and ginger, marinate the beef brisket in a bowl with cooking wine, green onion and ginger; wash the taro, peel it and cut it into two centimeter-long pieces. ; Boil the beef brisket cubes in a pot under cold water, skim off the foam, then remove and wash off the blood foam with warm water and set aside; put oil in the pot, add the beef brisket and stir-fry for a while, add the green onions, ginger slices, and star anise peppercorns, Add dark soy sauce to color, then add an appropriate amount of boiling water, bring to a boil over high heat and then simmer over low heat; when the beef brisket is cooked, add in the taro pieces and simmer until the taro pieces are cooked and soft, adjust the taste and then remove from the pot.

5. Cauliflower

Cauliflower is flat in nature and sweet in taste. It has the functions of strengthening the spleen and nourishing the stomach, clearing the lungs and moisturizing the throat, clearing away heat and detoxifying. It is good for spleen deficiency, stomach heat and bad breath caused by autumn dryness. It is more suitable for those who are thirsty. The multivitamins, cellulose, carotene, and selenium contained in cauliflower are all beneficial to anti-cancer and cancer prevention. Broccoli contains more vitamin C, and together with the protein and carotene contained in it, it can improve cellular immune function. Foreign studies have also found that cauliflower contains a variety of indole derivatives, which can reduce estrogen levels and prevent the occurrence of breast cancer.

American nutritionists call on people to eat more broccoli in autumn, because the nutritional content of broccoli stems is the highest at this time. Windmill learned that broccoli is known as "God-given medicine" and "poor man's doctor" because regular consumption of broccoli has the effects of soothing the throat, opening up the voice, moistening the lungs, and relieving coughs. Long-term consumption can also reduce the risk of breast cancer, rectal disease, and breast cancer. cancer and gastric cancer.

Recommended recipe: Roasted Double Mushrooms with Broccoli

Ingredients: Broccoli, white mushrooms, shiitake mushrooms (shroom food), carrots, salt, mushroom extract, oyster sauce, sugar, starch, original flavor Chicken Juice.

Method: Cut broccoli into small florets, slice white mushrooms and shiitake mushrooms, and dice carrots and set aside. Put an appropriate amount of oyster sauce and Totole Original Chicken Sauce in the pot, add all the ingredients and simmer over low heat for 5 minutes. Season with salt, Totole Mushroom Extract, and white sugar, then thicken the gravy with starch, and it's ready.

6. Yam

As one of the white foods, yam is known as yam, yam, yam, etc. in traditional Chinese medicine. Because of its rich nutrition, it is regarded as a high-quality and low-cost tonic. In particular, yam contains saponins and mucilage, which have lubricating and moisturizing effects. Therefore, it can replenish lung qi, nourish lung yin, and relieve cough. Moreover, yam contains mucus protein, which has the effect of lowering blood sugar and can be used to treat diabetes. It is a good product for diabetics. It is best to nourish the spleen and stomach.

In addition, yam can not only supplement food, but also is a good vegetable and a tonic medicine. Among all taros, yam is the only one that can be eaten raw. Yams can be steamed, stir-fried, boiled, fried, roasted, rolled, shredded, etc.

Recommended recipe: yam and red bean soup

Ingredients: 100 grams each of yam and red bean, 50 grams of white sugar, appropriate amounts of sugar osmanthus and water starch.

Method: Peel the yam, wash it, cook it, and cut it into cubes; wash the red adzuki beans and soak them in water; put the pot on the fire, add the red adzuki beans and appropriate amount of water, cook over high heat, and wait When the red adzuki beans are cooked, add cooked yam grains, add sugar, thicken with water starch, and sprinkle with a little sugar and osmanthus.

7. Lotus root

"Lotus is a treasure, and autumn lotus root is the most nourishing." Professor Chen Yi said that in the autumn season, fresh lotus roots are in the market. Eating lotus root at this time can nourish yin, clear away heat, clear the heart and calm the mind. Fresh lotus root has obvious effects of appetizing, clearing heat, nourishing blood and replenishing qi, and can enhance human immunity.

There are many lotus seeds. Eat them cold and raw, and they taste sweet and refreshing. Steam them with glutinous rice, honey, and red dates to make them pink and transparent, soft, waxy, and moist. They are a delicious autumn side dish; stew them with pork ribs in soup, which is healthy The spleen is appetizing and nutritious, suitable for nourishing people.

Recommended recipe: Mung beans with lotus root

Ingredients: 60 grams of mung beans, 60 grams of glutinous rice, 2 sections of lotus root, and appropriate amount of rock sugar.

Method: Wash mung beans and glutinous rice, soak in water for 1 hour, peel and wash lotus root. Cut off one end of the lotus root, about 2cm, put mung beans and glutinous rice into the hole of the lotus root, and compact it with chopsticks. The lotus root holes are filled and compacted. The cut part is also stuffed with mung beans and glutinous rice. Cover the cut part back and secure it with toothpicks. Place the lotus roots in a pressure cooker, add water to submerge the lotus roots, and add rock sugar. After cooking, take it out. When it is no longer hot, cut into thin slices and place on a plate.

What vegetables to eat in October? There are a lot of seasonal vegetables in October. For the sake of health, friends should eat more.

In addition to the above 7 kinds of vegetables, you should also eat Tremella fungus, lily, pear, honey and other foods regularly. The autumn diet should moisturize dryness, everyone should remember it!