How to eat cold dishes safely and healthily and eat patterns? Nutritionists give the following suggestions and methods.
Three methods
Primitive mixing, long mixing and mixed mixing.
Cold salad is mainly divided into raw mixing and cooked mixing, and the production points are also different.
Raw mixing: it is mainly suitable for some vegetables that can be eaten directly raw, such as radish seedlings, oil wheat vegetables, cucumbers, tomatoes and other vegetables. Eating raw vegetables will retain more nutrients, especially vitamins. However, it should be reminded that these vegetables that are eaten raw directly must be washed with tap water and then washed with cold boiled water or pure water; When you need to slice and shred, you must use a sterilized knife and chopping board and put it in a sterilized container.
Scalding: mainly used for vegetables that are not suitable for raw food. On the one hand, it can reduce the safety of eating. On the other hand, after blanching, vegetables become soft and it is easier to eat. It is more beneficial to people with bad stomach. Although compared with raw food, it loses some nutrients, but it can be made up by quantity. It is suggested that when boiling water, there should be more water in the pot, and then put the vegetables after the water is boiled. After the blanched vegetables are drained, pour some soy sauce and sesame oil directly.
Mixing: Suitable for all kinds of vegetables, such as cabbage, lettuce, Flammulina velutipes, etc. The method is to blanch vegetables, then heat an appropriate amount of oil, add pepper, pepper, shredded onion and shredded ginger, stir-fry until fragrant, then turn off the fire and pour them directly on the blanched vegetables. Mixing can make dishes more crispy and delicious. But when burning oil, the amount of oil should be moderate, not too much, to prevent excessive intake of edible oil.
(Nutritionist-Ma Ye)
4 Matching suggestion
Add four kinds of ingredients, be careful with meat and vegetables, sterilization seasoning is essential, and seasoning should not be used indiscriminately.
Cold salad is not only mixed with vegetables, but also mixed with various ingredients, such as bean products (such as cucumber mixed with dried tofu), bacteria and algae (such as fried chicken legs and shredded mushrooms, cold fungus), dairy products (such as fruit and vegetable salad) and nut products (such as spinach mixed with nuts and celery mixed with almonds), which can make cold salad more nutritious.
Pig's head meat mixed with cucumber and cold spinach and pig's liver ... this kind of meat and vegetable collocation sounds good, but it also needs to be cautious. Cold salad is not recommended to be mixed with some meat products and seafood products. It is necessary to ensure the heating of meat products and reduce the occurrence of gastrointestinal discomfort.
When making cold salad, sterilization seasoning is essential. Add garlic, ginger, vinegar, mustard, pepper, etc. It can not only enhance the poor appetite in hot summer, but also play a role in sterilizing dishes. In addition, onions also have bactericidal effect. White-skinned onions are high in moisture and sweetness, suitable for fresh food. Yellow-skinned onions are sweet and moderately spicy, and are also suitable for raw food. Purple onion has a strong spicy taste. If you can't accept it, don't be a cold salad.
But the seasoning of cold dishes should not be added at will. Some seasonings are not suitable for cold dishes, such as boiled soy sauce specially used for heating. Also note that bean paste, soy sauce (with extremely fresh taste), vinegar and monosodium glutamate all contain sodium. Under the premise of adding appropriate amount of salt, don't add too much seasoning; Or after adding the above seasoning, add less or stop sprinkling salt to avoid sodium exceeding the standard.
(Nutritionist-Wang Weiqing)
5 safety tips
Vegetables should be fresh, washed with running water, some vegetables should be blanched, tools should be separated, and cold dishes should not be kept for a long time.
When the temperature is high in summer and cold dishes are not eaten correctly, they are easily contaminated by bacteria and cause diseases. If you want to eat cold dishes safely, these five points must be remembered.
Vegetables must be fresh. If you use stale vegetables to make cold salad, the cleaning and disinfection are not strict, and eating this cold salad will lead to gastrointestinal diseases. At the same time, when cooked food is used as a cold dish, it should be reheated and properly added with garlic, vinegar, onion and other ingredients, which not only tastes delicious, but also plays a certain bactericidal role.
Some vegetables, such as cucumbers, tomatoes, mung bean sprouts and lettuce, need to be washed carefully. The best cleaning method is to rinse with running water. According to experiments, running water can remove more than 90% of bacteria and parasite eggs. In addition, the ingredients of cold dishes can be peeled and then processed into cold dishes, which is more hygienic.
Some vegetables can't be eaten directly, such as spinach, amaranth, water spinach and bamboo shoots. It is suggested to blanch before cold salad to remove oxalic acid and some astringency. Beans and vegetables must be cooked to avoid poisoning.
Knives, chopping boards, bowls, plates, rags, etc. For cold salad, it must be cleaned before use. It is best to soak in boiling water first, and blanch the tableware in boiling water for about 5 minutes to achieve the purpose of full disinfection and sterilization, and separate raw and cooked.
Cold dishes should be cooked and eaten now, and the bowls for putting cold dishes should be strictly separated from those for releasing meat. In addition, it is necessary to remind everyone that cold salad should be moderate and try to avoid cold salad overnight.
(Department of Nutrition, Liao Dan Zhejiang Hospital)
6.cold sauce. (
Garlic paste juice, sesame paste, spicy juice, hot and sour juice, onion oil juice, sweet and sour juice.
Mashed garlic: beat garlic into mashed garlic, add appropriate amount of salt, monosodium glutamate, sesame oil and fresh soup and mix well. This sauce is suitable for vegetarian and vegetarian dishes, such as mashed garlic eggplant (steamed eggplant), garlic seafood (seafood should be washed and cooked first) and garlic beans (beans should be blanched in advance).
Sesame paste: dilute sesame paste with sesame oil, or dilute it with water, stir clockwise, and add a little cold water while stirring until the sesame paste is diluted just enough to be hung on chopsticks. Add proper amount of salt, monosodium glutamate, sesame oil and garlic and mix well. This sauce can be mixed with meat and vegetables. Common ones are: cold rice noodles, cowpea with sesame sauce (boiled cowpea), cucumber with sesame sauce, etc.
Spicy sauce: 1 tbsp salt, half tbsp sugar, 2 tbsp vinegar, 2 tbsp Chili oil, 2 tbsp soy sauce, 1 tbsp sesame oil, 1 tbsp pepper oil and stir. Generally, spicy sauce is used when cooking cold meat dishes, such as husband and wife lung slices and spicy shredded chicken.
Hot and sour juice: 1 tbsp salt, 1 tbsp sesame oil, 1 tbsp pepper oil, 2 tbsp pepper oil, 3 tbsp sugar and 3 tbsp white vinegar. Adding sugar can make it fresh, and if you want a lighter taste, you can put less seasoning. For example, hot and sour potato chips (potatoes are boiled first) and hot and sour potato chips (cooked by vermicelli).
Onion oil juice: put the onion in a bowl and stir well with a little salt. Pour hot oil on the onion, then add star anise, tsaoko, fennel, onion, monosodium glutamate and sesame oil. Suitable for mixing vegetables and meat, such as chicken with scallion oil (chicken cooked and shredded) and lettuce with scallion oil (blanched lettuce). It is also very good for kneading dough.
Sweet and sour juice: Boil a little ginger and pepper in water for a while, then take it out, add white sugar and cook until it dissolves, then take it out, let it cool, and then add vinegar, a little salt and sesame oil and mix well. Sweet and sour juice is generally used for dressing vegetables, such as sweet and sour lotus root slices (blanched lotus root slices) and sweet and sour radish slices (radish slices).
(Nutritionist-Zhang Mi)
Cold salad recommended by nutritionist
Celery mixed with dried incense
Cut celery into sections, dry and cut into strips, blanch, remove with cold water, and drain for later use; Put Jiang Mo, minced garlic, chopped green onion and other seasonings into a bowl together with the dried slices, and add appropriate amount of salt, monosodium glutamate, vinegar, sesame oil and Chili oil and mix well. If you find it troublesome, you can also roast celery and dried beancurd with only a little edible salt, monosodium glutamate and Chili oil.
(Nutritionist-Zhao Yingmin)
Hand-shredded eggplant in cold sauce
Wash the eggplant, cut it into small pieces, steam it for about 5 minutes, take it out to cool, tear it into thin strips by hand, add chopped pepper and garlic, pour in the cold sauce, and mix well to serve. In this way, frying or oil-free frying is a very low-oil method, and its sour and refreshing taste is better than frying, which is very suitable for eating in summer.
(Nutritionist-Zhao)
Chicken Feet with Pickled Peppers
Wash chicken feet, put them in a cold water pot, add onion, ginger and cooking wine, bring to a boil, turn to low heat for 20 minutes, and remove them for later use. Pickled pepper, rice vinegar, sugar, salt, lemon slices and garlic slices are put into a container, and the cooked chicken feet are put into seasoning water while they are hot, and can be eaten after soaking overnight. As a small cold dish on the table, it is very appetizing.
(Nutritionist-Chang Jing)
Hot and sour cold shredded chicken
Add ginger slices and onion knots to the pot and bring to a boil. Add chicken breast and proper amount of cooking wine. Cook the chicken breast again until it is fully cooked, let it cool and tear it into silk. Make a cold sauce with minced garlic, chopped pepper and a few drops of lemon juice. Diced pineapple is soaked in light salt water for half an hour. Add mint leaves and coriander segments, then add shredded onion and shredded chicken, pour in the sauce, mix well and sprinkle with peanuts.
(Nutritionist-Wang Yijuan)