But there are secrets to make cold dishes delicious, nutritious and healthy ~
26 recipes for delicious cold dishes are attached. Don't forget to collect them! )
0 1
Raw mix is prone to malnutrition.
Common cold dishes can be divided into three types: raw, mixed and mixed. Raw mixing is the most common one, which is to mix the plant raw materials without heating, after knife processing, directly adding condiments. Common popular dishes are "assorted cucumbers" and "assorted tomatoes".
Fan Zhihong said that the biggest advantage of raw mixed vegetables is that they almost completely retain the nutrients in vegetables without any loss. However, raw vegetables also have disadvantages:
First, some people have diarrhea easily because of stomach deficiency. If you eat a lot of cold raw vegetables, it can be said that it is worse.
Second, raw vegetables are big, low in heat and protein, and easy to fool people's stomachs. It is good for people who need to control their weight, but people who need high energy in protein, such as children and teenagers, should not eat more. At the same time, because the absorption rate of trace elements and fat-soluble vitamins in raw vegetables is relatively low, it is easy to cause insufficient nutrient intake.
02
Flavoring, vinegar is indispensable.
Vinegar is an essential seasoning for assorted vegetables. Vinegar can not only bring pleasant sour taste, but also improve taste and freshness, remove fishy smell and enhance fragrance, and also play a role in sterilization and disease prevention. But adding vinegar too early will turn the dish from bright green to yellow, so it is best to mix it when serving.
Ginger and garlic are also the main condiments, so they must be cut into fine powder or mashed. Ginger can improve the taste and dispel cold. Garlic has bactericidal effect, and raw mixed vegetables are indispensable.
Sesame paste is not only fragrant, but also nutritious. Sesame paste contains high calcium, and also contains essential ingredients such as oleic acid, linoleic acid, lecithin, vitamin E, folic acid, protein, iron and so on. Besides sesame sauce, you can also try adding some peanut butter to the salad.
03
Three-part mixing and seven-part cutting
Proper use of knife can not only make dishes more delicious, but also ensure the taste and better preserve the nutrition of raw materials. Sean said that the cutting method should be flexibly selected according to the texture, method and other ingredients of the salad.
Shredding or cutting leafy vegetables;
Cut celery and wormwood stalks into inches;
Rhizomes are generally cut into sections, diced, sliced and shredded;
Melons and fruits do not affect the taste, but are generally cut into blocks, such as squares, triangles and hob blocks.
Lettuce, yam, etc. Generally cut into one centimeter thick and six centimeters long;
Purple cabbage, lettuce ball, Chinese cabbage, etc. Usually cut into filaments or torn into large pieces and mixed with raw materials;
Cucumber is generally sliced, shredded or shot into pieces (chopping wood blocks);
Breaking cauliflower and broccoli, blanching, cooling and mixing;
Raw radish should be shredded, if dipped in sauce, cut into long strips, if mixed with radish skin, cut into thick slices;
04
Perming is the healthiest and safest.
Blanching, also known as cooked mixing, is to blanch the molded raw materials with a knife, control the water content, cool them, and then add seasonings or sauces prepared in advance to make dishes. Peng Jing said that the blanching method is more suitable for the tastes of most people in China and more conducive to nutrition.
Peng Jing reminded that when mixing, it must be "big fire, plenty of water and short time". Don't throw all the dishes in and cook at once. Keep the water boiling several times.
Cooked food is the healthiest way to eat, which will not harm the digestive system, but also help to absorb nutrients, and you can eat a lot of vegetables. Although some vitamins will be lost in the process of blanching, because the total amount of vegetables eaten has increased, the nutrients eventually absorbed are still more than those of raw mix.
Blanching is also the safest way to eat. Lin Xinying introduced that rapid blanching can remove microorganisms and residual pesticides attached to raw materials. At the same time, vegetables with astringency and high oxalic acid content such as spinach and amaranth are more conducive to the absorption of some nutrients after blanching.
05
Stir and drain less oil.
The mixing method is to replace the raw materials with knives, put oil in the wok, and add pepper, garlic and chopped green onion. Put it in hot oil, pour out the seasoning after the fragrance of the seasoning is fully distributed, and pour the oil on the dish while it is hot, which is much richer than raw mixing.
06
Accessories, nuts and bean products are all good.
Although the cold salad tastes fresh and delicious, the nutrition is not so comprehensive and balanced. Fan Zhihong reminded that if you only eat vegetarian salad, it will easily lead to insufficient intake of protein, and malnutrition will occur in the long run.
Adding nuts is a good way to improve the nutrition of assorted vegetables. Nuts are rich in protein, unsaturated fatty acids and phytosterols, which help to reduce "bad cholesterol" in human blood. At the same time, nuts are also rich in vitamin E, inorganic salts and trace elements.
In fact, there are many common cold dishes with nuts, such as "walnut mixed with Toona sinensis buds", "colorful almonds" and "spinach with flower kernels".
Adding bean products to cold salad can also significantly improve the nutritional value of dishes. Bean products are rich in protein, and the content of protein is equivalent to that of meat. Bean products are one of the best sources of calcium besides milk, which is not only beneficial to bone health, but also beneficial to controlling blood pressure, preventing obesity, relieving allergies and calming emotions.
Well, after listening to so many healthy and delicious methods of cold salad, here are 26 ways to make delicious cold salad ~ please collect it ~
1
Flammulina velutipes in sauce
food
Flammulina velutipes, yellow pepper, onion, garlic, soy sauce, balsamic vinegar, sesame oil and honey (sugar).
working methods
Boil the water, first add Flammulina velutipes and shredded yellow pepper, blanch for 30 seconds, and finally add shredded onion, mix well and take out; Soak the fished 1 material in ice water for half a minute;
1.5 teaspoon of soy sauce, 1 teaspoon of balsamic vinegar, half teaspoon of honey (sugar) and garlic are fully mixed to form a wet material. Take out the two materials, gently squeeze out the water and put it into them to mix well; Drop a few drops of sesame oil before serving.
2
Cold sesame spinach
food
Spinach, pepper, sesame oil, balsamic vinegar, soy sauce, sugar, salt, chopped green onion, red pepper, garlic, ginger, black pepper and cooked white sesame.
working methods
Add sesame oil to the pot, add appropriate amount of pepper, fry with low fire for fragrance, and remove pepper;
Put chopped green onion, red pepper, garlic and ginger into a bowl and pour in hot sesame oil;
Add appropriate amount of balsamic vinegar, soy sauce, sugar and a little salt and mix well to form a paste;
Add enough water to the pot to boil, and add appropriate amount of corn oil and salt for 2~3 minutes;
Take out blanched spinach, rinse with boiling water, squeeze out water, add sauce and cooked white sesame seeds and mix well.
three
Sesame cowpea
food
Cowpea, pepper, ginger, garlic, sesame oil, sugar, soy sauce, balsamic vinegar.
working methods
Remove the old stems of cowpea, cut into small pieces, cut into small peppers, boil with water, pour in cowpea and pepper segments, and add a little corn oil and salt for about 3-4 minutes;
Chop ginger and garlic into fine paste, add appropriate amount of sugar, soy sauce and balsamic vinegar, heat 1 tablespoon sesame oil and pour it into a bowl to become seasoning;
Take out the blanched cowpea, soak it in ice water and cool it thoroughly, then take it out and drain it completely; Mix the seasoning with cowpea and pepper.
four
Cold bean sprouts
food
Soybean sprouts, onions, red bell peppers, cooked white sesame seeds, sesame oil, aged vinegar, Chili oil, garlic, soy sauce and sugar.
working methods
Remove old roots from bean sprouts, and shred red bell pepper and onion;
A spoonful of sesame oil and mature vinegar, half a spoonful of Chili oil and garlic, two spoonfuls of soy sauce and a little sugar, and mix well to make a flavor juice;
Boil water in the pot, first add bean sprouts and shredded red pepper for 2~3 minutes, turn off the fire before taking out the pot, add shredded onion, pick it up and soak it in ice water;
Drain the water, pour in the prepared sauce, sprinkle with cooked sesame seeds and serve.
five
Hot and sour diced radish
food
White radish, carrot, cherry radish, aged vinegar, soy sauce, sesame oil, pepper oil, sugar, salt, pepper, dried red pepper and cooked white sesame.
working methods
Peel white radish and carrot and cut them into diced fingers, and cut cherry radish into diced fingers;
Put the diced radish into a dry and oil-free container, sprinkle some salt for curing for about 20-30 minutes, and pour out the salt water;
Add appropriate amount of sesame oil and pepper oil to the cold pot, add appropriate amount of dried pepper and pepper, and fry over low fire;
Pour the fried three ingredients into the radish, and pour the aged vinegar, sugar and raw materials into flavor juice and pour it on the radish;
Mix radish and sauce evenly, put it in a sealed fresh-keeping bag, discharge excess air and put it in a refrigerator for cold storage and pickling;
Marinate for one night, then take out and add a little fried white sesame seeds and sesame oil and mix well to serve.
six
Spicy kelp silk
food
Seaweed shreds, dried peppers, garlic sprouts, garlic, ginger, coriander, balsamic vinegar, soy sauce, sesame oil, pepper oil, sugar, pepper pepper oil and cooked sesame seeds.
working methods
Clean kelp silk, cut into sections, add 1 spoon white vinegar into water, put kelp silk into boiling water15 ~ 20min, then take it out and soak it in ice water until it is cool;
Cut dried peppers into small rings, garlic and ginger into paste, and garlic seedlings into small pieces for later use;
Heat a pot with proper amount of sesame oil and pepper oil, then pour in all the ingredients in the previous step, stir-fry with low heat to get fragrance, turn off the fire and leave the furnace, add proper amount of balsamic vinegar, soy sauce, sugar and pepper, mix well, and let stand for a few minutes to become a sauce;
Put dried kelp shreds and coriander segments into a large container, add sauce and cooked sesame seeds and mix well.
seven
Mashed cucumber
Ingredients and practices
1.5 tsp soy sauce, 1 tsp salt, 1 tsp honey, 1 tsp white vinegar (or 1 green lemon juice, yellow lemon is not sour enough) and mix well;
Put a spoonful of sesame oil in the hot pot, then add dried Chili powder and stir-fry until fragrant, and add garlic when taking out of the pot and mix well;
Uniformly mixing the obtained in the last two steps to obtain a curing material;
Finally, put the cucumber into the marinade and put it in the refrigerator for more than 2~3 hours.
Remove the pickles from the plate and sprinkle with fried peanuts.
eight
mixed vegetables
food
250g of soybean sprouts, cucumber 1, carrot 1, 250g of spicy cabbage, 3 cloves of garlic, salt, chicken essence, sugar and sesame oil.
working methods
Root the soybean sprouts; Shred carrots and blanch them. When blanching, drop two drops of oil. Don't scald them too much to keep them crisp.
Shredding cucumber, chopping garlic, and putting into a container; Shredding spicy cabbage and adding into cucumber;
Put the blanched soybean sprouts and carrots in another container to cool.
Put all the ingredients together, add salt, chicken essence, sugar and sesame oil, put on gloves (or put on fresh-keeping bags) and grab them evenly.
nine
Fragrant rice peanut
food
500 grams of peanuts, 50 grams of medlar, and appropriate amount of fermented grains (attached).
working methods
Wash the peanuts and cook them in a pot. Take it out to cool and pinch it open.
Take a sealed container, put peanuts in it, pour mellow fermented grains juice, add washed Lycium barbarum, seal it, put it in the refrigerator and soak it for more than 12 hours (the longer it takes, the better it tastes) before taking it out.
Aromatic distiller's grains juice
food
Fragrant grains (fermented grains)120g, fine Shaoxing wine 500g, osmanthus sauce12g, sugar 50g, salt and chicken essence.
working methods
Crushing torreya grandis, putting it into a pot, pouring Shaoxing wine, then mixing all the materials into a thin paste, pouring it into a gauze bag and hanging it in the air, and connecting the filtered clear juice to the pot below, namely torreya grandis juice.
10
Special sauce mixed vegetables
food
Shredded bean curd 100g, cucumber 1, red pepper 1/4 onions 1 a handful of parsley, 2 cloves of garlic and a proper amount of peanuts. Vinegar, soy sauce, sugar, pear juice (2: 1: 2: 1), chicken essence and sesame oil.
working methods
Wash all the materials and let them cool and boil. Shred cucumber, red pepper and onion, cut coriander into small pieces and mash garlic.
In a large bowl, add shredded tofu, shredded cucumber, shredded red pepper, shredded onion and shredded coriander, and mix well.
In a small bowl, add vinegar, soy sauce, sugar, pear juice, chicken essence, sesame oil and garlic and stir well.
The big and small bowls are served at the same time, and they are mixed while eating.
1 1
Fried shredded bamboo shoots
food
Lettuce, garlic paste, pepper, salt, chicken essence, Chili oil
working methods
Put the mashed garlic into a small bowl and take the hot oil from the pot. When the heat is 60%, add six or seven peppers, stir-fry the peppers with low heat, take out the peppers, and pour the hot oil on the garlic paste;
Peel and shred lettuce, put it in a bowl, add appropriate amount of salt, squeeze out excess water after pickling, add chicken essence and Chili oil, then pour in the oily garlic paste from the previous step and mix well.
12
Zhixiang cowpea
food
250g of cowpea, 2 cloves of garlic, sesame sauce, sesame oil, salt, sugar, chicken essence, vinegar and Chili oil.
working methods
Wash cowpea, remove both ends and cut into inches. Put water in the pot. After the water is boiled, put a little salt and oil in the pot, add cowpeas and blanch until the color is green. Take it out immediately and immerse it in ice water prepared in advance.
Take a bowl, add sesame sauce, add sesame oil of the year, simmer sauce, add salt, sugar, chicken essence, vinegar and Chili oil (suggestion: sesame sauce: sesame oil: vinegar = 1: 1, others according to your own taste).
Put cowpea in the sauce, add minced garlic and mix well.
13
Cold lotus root
food
Crispy lotus root 1 knot, vinegar, salt, monosodium glutamate, sugar.
working methods
Wash lotus root and slice it. Cut ginger into powder for later use. Boil a pot of hot water and cook the lotus root slices. After cooking, the lotus root slices are boiled in cold water and boiled in cold water for the last time.
Put the lotus root and water into the pot and put it into the Jiang Mo. Add vinegar, salt, monosodium glutamate and sugar, and mix well to serve.
14
Cold rice noodles tofu skin
food
2 pieces of bean skin, cucumber and balsamic vinegar.
working methods
Shred bean skin, cucumber and carrot. When the water boils, add shredded bean skin and shredded carrot, and blanch until cooked. Blanch the bean skin and carrots, and take a shower with cold water. The coriander stalk is left, and the garlic and coriander leaves are mashed.
Add all seasonings, garlic paste, ginger paste and coriander stalks, put on disposable gloves with your hands and grab them evenly. Spicy oil can be poured as sesame oil and mixed well.
skill
Mixing with hands and chopsticks is obviously different. It is better to mix vegetables at home!
15
Fish sauce cold dishes
food
50g cold rice noodles, 30g spinach, 20g carrot, 30g cucumber and 50g Flammulina velutipes.
6g of salt, 20ml of soy sauce, 5ml of soy sauce, 8ml of oyster sauce, 20g of coriander, 25ml of honey, white vinegar 15ml, and Chili oil 15ml.
working methods
Wash Flammulina velutipes, add water to cook, let it cool, and squeeze out water.
Wash the dried bean curd, boil it in salt water for three minutes, remove and shred it, add Chili oil and salt, and taste the sugar in advance.
Put all the seasonings in a container, add 400 ml of cold boiled water and put them in the refrigerator for later use.
Wash spinach, blanch and cut into sections, shred cucumber and carrot, put into a bowl and pour the juice.
16
Vinegar Undaria pinnatifida
food
Undaria pinnatifida 200 g, balsamic vinegar 10ml, sugar 5g, salt 1.5g, and a spoonful of Chili oil.
working methods
Rinse Undaria pinnatifida with salt several times and soak it in water for several hours.
Boil the water in the pot, add the soaked Undaria pinnatifida and cook for five minutes.
Take out Undaria pinnatifida, let it cool, squeeze out the water, add Chili oil and mix well.
Add vinegar, salt and sugar and stir well.
17
Onion mixed with auricularia
food
Auricularia auricula 150g, half onion, half persimmon pepper, half red pepper, pepper 1 teaspoon, 2 teaspoons of dried pepper, salt 1g, soy sauce 1 teaspoon, vinegar 1 teaspoon and vegetable oil/kloc-.
working methods
Wash and shred onions and green peppers; Blanch auricularia auricula with boiling water, slice dried pepper, put it in a spoon with pepper, add oil and put it on the fire until it smells like pepper.
Stir-fry auricularia, onion, green pepper and juice (salt, soy sauce, vinegar), pour in the stir-fried oil and stir well.
18
Pork belly with cold sauce
food
200g beef omasum, cucumber 100g, 2g salt, chili oil 10ml, 20g coriander, sesame paste 10g, 5ml sesame oil and 3ml soy sauce.
working methods
Blanch the beef louver with hot water for later use. Cucumber is cut into filaments. Cucumber and hairy-bellied coriander are put in a basin.
Mix sesame paste and sesame oil into juice, add all seasonings and mix well. Pour the juice on the vegetables and stir well.
19
Shrimp skin tiger dish
food
2 peppers, 1 onion, 1 shrimp skin, 2 coriander, 1/2 red peppers, 1/2 tablespoons vinegar, a proper amount of sesame oil, 1 tablespoon soy sauce, a little chicken essence and 1/3 tablespoons salt.
working methods
Wash the shrimp skin with clear water, control the moisture, and cut the onion, pepper and coriander into sections. Put all the ingredients in a container, add seasonings and stir well, then put them in a plate.
20
Mixed bitter gourd
food
1 bitter gourd, 2 dried peppers, 8 prickly ash, 2 cloves of garlic, 5g of sugar, proper amount of salt,15ml of salad oil.
working methods
Wash bitter gourd, cut it in half longitudinally, remove the flesh and melon seeds, and cut it obliquely into 2mm thick pieces. Shred dried peppers and chop garlic for later use.
Pour water into the pot, bring to a boil, add bitter gourd slices and a little salt, blanch for a while, take it out, immediately cool it with cold water, drain it, put it in a plate, add sugar, minced garlic and a little salt and mix well.
Heat the oil in the wok on a big fire, saute the peppers, add the shredded peppers, and quickly pour the oil on the bitter gourd.
2 1
Dried cucumber in red oil
food
30 g of dried cucumber, red oil 1 tsp, appropriate amount of pepper oil, 2g of salt, sugar 1g, and a little chicken powder.
working methods
Soak the dried cucumber in water and wash it several times after soaking. After washing, squeeze the water dry, put it in a bowl and add red oil.
Add pepper oil, salt, sugar and chicken powder and mix well. Dish and eat.
22
Oily bean curd
food
Tofu 1 block, red oil 30 g, salt 2g, preserved egg 1, coriander 30g, onion 20g, soy sauce 15g, essence 1g and sugar 2g.
working methods
Carefully take the tofu out of the box, cut it into large pieces and put it on the plate. Dice the preserved eggs and put them on the tofu.
Dice coriander and shallots, sprinkle on tofu, adjust seasoning to make juice, and pour seasoning juice.
23
cherry radish
food
300g of cherry radish, 5 cloves of garlic, 2 tablespoons of soy sauce, 4 tablespoons of vinegar, salt 1/2 tablespoons, sugar 1/2 tablespoons, Chili oil 1 tablespoon, peanut powder 1 tablespoon.
working methods
Remove the stems and leaves of cherry radish, wash them, and split them with a knife, not too broken.
Pat garlic a few times, chop it, put it in a bowl, add 2 tablespoons of cold soy sauce, 3-4 tablespoons of vinegar, 1/2 tablespoons of salt, 1/2 tablespoons of sugar, 1 tablespoon of Chili oil and 1 tablespoon of peanut powder and mix well to make cold juice.
Pour it on the cracked radish, mix well, and refrigerate for 20 minutes.
24
Cucumber mixed with preserved eggs
food
1 cucumber, 3 preserved eggs, 5 cloves of garlic, 1/2 tablespoons of soy sauce, 1 teaspoon of salt, 1 teaspoon of aged vinegar, 1/2 teaspoons of sugar, 1 teaspoon of sesame oil, 1.
working methods
Wash cucumber and soak in salt water 15 minutes. Smash cucumber with the back of a knife, cut preserved eggs into pieces, and chop garlic.
Mix all kinds of seasonings (soy sauce, salt, aged vinegar, sugar, sesame oil, chicken powder and Chili oil), put preserved eggs and cucumbers on a plate and sprinkle with minced garlic. Add seasoning and serve.
25
Spinach mixed with vermicelli
food
900g spinach, a handful of vermicelli 1, half a red pepper, 0/2 almonds/kloc-0, a little oyster sauce, a little sesame oil, a proper amount of salad oil and 4g of salt.
working methods
Cut off the roots of spinach, wash and cut into sections; Soak vermicelli in cold water; Boil a large pot of water, add spinach, add oil and salt, boil the water again, and then scoop it up and put it into the prepared cold water. The water after blanching spinach continues to be used for scalding vermicelli.
Pick up the cooked vermicelli and spinach, drain the water, put it in a large bowl, pour in sesame oil, add oyster sauce, mix well with chopsticks, and sprinkle with red pepper and almond crumbs for decoration.
26
Braised lettuce in pepper oil
food
Lettuce 300g, salt 1 teaspoon, sugar 1 teaspoon, 3 red peppers, pepper 1 teaspoon, vinegar 1 teaspoon, soy sauce 1 teaspoon, 2 cloves of garlic, and appropriate amount of vegetable oil.
working methods
Peel lettuce, take tender parts, peel garlic and chop into minced garlic; Scrape the tender lettuce into strips with a scraper.
Add salt, stir well and marinate for 5 minutes; Drain the water and put it on a plate.
Take a bowl, add minced garlic, vinegar, soy sauce and a little sugar, stir well and make juice; Pour oil into the pot, add pepper and pepper and stir-fry until fragrant.
Stir the pepper oil into the juice while it is hot; Spread the simmered juice evenly on the lettuce strips.
It's so full that it makes my mouth water. Be sure to collect it in your mobile phone. You can check the method at any time, learn and do it, and it will be delicious in an instant!
Don't forget to tell your friends who like cooking ~