Ingredients: potato150g, onion 20g.

Seasoning: 200ml of water, 50ml of milk, 50ml of whipped cream, a little salt and a little white pepper.

Exercise:

1. Wash and chop potatoes and onions, put them in a pot and boil them in water 15 minutes, and beat them into thick juice.

2. Add milk, salt and white pepper and bring the cup to a slight boil.

3. Whip the whipped cream and eggs in the same direction and send them out as foam, and pour them on the cup. Sprinkle a little white pepper and chopped potatoes on it. It can be paired with biscuits and crispy cakes.

Wild mushroom spinach pancake (1 serving)

Ingredients: flour 125g, egg 1 piece, milk 150ml, water 150ml, 20g butter, a little olive oil and a little salt.

Stuffing: tender spinach 110g, mushroom10g, asparagus 40g, olive oil 20ml, onion10g, cream cheese 40g, butter10g, celery 5g, leek 5g, salt and black pepper each.

Filling practice:

1. Wash spinach, slice mushrooms and chop small onions.

2. Stir in olive oil and butter, add onion and stir-fry until soft, then add mushrooms and asparagus and stir-fry until soft.

3. After seasoning with salt and black pepper, add spinach and stir fry.

Pancake practice:

1. Put the flour and salt into a bowl, beat in the eggs and stir well; Add milk and water and stir well; After the butter melts, add in and stir until well mixed.

2. Heat a little olive oil in the pot, pour a spoonful of cake paste and turn it over to cover the bottom of the pot. After about 30 seconds, the bottom will turn golden brown and then fry the other side.

3. Spread the cheese evenly on the cake, then spread the fried stuffing, sprinkle with chopped celery and chives, and roll aside. After being rolled into a tube, it can be placed on a plate, decorated with cooked asparagus, and the edge of the plate can also be matched with some fried stuffing.

Scallion vegetable soup (1 person)

Ingredients: 200g cabbage, 50g leek, 50g onion, bread 1 slice.

Seasoning: 5ml olive oil, 50g garlic, 40g low-fat hard cheese, a little diced red pepper, ginger 1 slice, a little salt and a little black pepper.

Exercise:

1. Wash and chop Chinese cabbage and leek respectively. Wash the onion and slice it.

2. Boil the water in the pot, cover the vegetables and cook slowly for about 25 minutes, stirring from time to time, and finally add salt and black pepper to adjust the taste and put it into the bowl.

3. Chop garlic and spread it on the bread; Chopped hard cheese, eaten with chopped garlic; Put ginger slices again; Spread a thin layer of olive oil, bake in the oven until golden brown, take it out and float on the soup.

Orange spinach salad (3 people)

Ingredients: spinach 1 00g, orange1piece, tomato 30g, walnut 50g and cheese 50g.

Seasoning: 20g sesame, 25ml olive oil, 25ml vinegar and 25ml orange juice.

Exercise:

1. Wash the spinach, dry it and tear all the big leaves into small pieces that can be swallowed. Peel the oranges, cut half of them into strips, and juice the other half for later use. Wash tomatoes and cut them into strips. Cut the cheese into cubes. Put the above materials and walnuts into a bowl.

2. Adjust the oven to 180℃, add sesame seeds, bake for about 10 minutes until the color is golden, take them out and grind them into powder with a spoon.

3. Mix olive oil, vinegar, orange juice and sesame powder and pour it on the salad.

skill

Spinach: In addition to iron supplementation and hematopoiesis, spinach also has a very important vitamin-folic acid, which is beneficial to the development of fetal brain nerves in pregnant women and prevents teratogenesis. In addition, when it is dry in spring, people are prone to get angry. If the fire does not go away, more toxins will remain in the body, causing many diseases. Spinach, which came into the market earlier in spring, is quite beneficial to detoxification, because it contains higher natural riboflavin (VB2) and thiamine. Might as well eat more.

Spicy spaghetti (2 people)

Ingredients: 200g spaghetti, fresh tomato150g, half onion, red pepper10g.

Seasoning: olive oil 15ml, garlic 1 petal, fresh basil leaves 4g, a little salt.

Exercise:

1. After the water in the pot is boiled, add a little olive oil and salt, and then add pasta to cook.

2. While cooking spaghetti, stir-fry the sauce: wash the onion and chop it into dices; Wash and chop red pepper; Mashing garlic and cutting into powder; Wash tomatoes and basil leaves and chop them; Heat olive oil in the pan, pour in minced onion and minced garlic, stir-fry over low heat until the onion and garlic turn golden brown. Add tomatoes, salt and basil leaves, stir-fry until red thick sauce.

3. At this time, the spaghetti is ripe. Take out the vegetables, pour in tomato sauce, and decorate with basil leaves and red peppers.

skill

Tomato: contains more than 20 kinds of carotene, such as α carotene, β carotene, lutein and zeaxanthin, and lycopene accounts for about 80%~90%. It can be said that tomato is the natural warehouse of lycopene. Compared with women with low lycopene concentration, women with high lycopene concentration are less likely to develop cervical cancer.

How to keep lycopene?

Technically speaking, when tomatoes are heated during cooking, some double bonds in lycopene molecules will change from trans structure to cis structure, which makes lycopene molecules bend and easily absorbed by human body. Simply put, we can absorb lycopene more easily after tomatoes are cooked.

In addition, because lycopene is a fat-soluble nutrient, in order to fully absorb lycopene, tomatoes should be cooked with oil.

However, lycopene is easy to decompose and fail when exposed to light, heat and oxygen, so long-term high-temperature heating should be avoided.