These six kinds of vegetables are the "champions" in the cuisine. In special times, it is recommended that you eat more nutritious vegetables to keep your family healthy and less sick.
In winter, the weather will become cold. Many middle-aged and elderly people will be wrapped in thick down jackets, wearing hats and collars, and holding thermos cups in their hands. It is still cold, and some people will have cold hands and feet and occasionally catch a small cold. So I bought a lot of health care products at home, ate big fish and big meat, ginseng bird's nest, etc., and started all kinds of supplements, but I always felt that the effect was minimal.
have you found that in winter, you are more afraid of cold when you are hungry than when you are full? This is because many people's living habits are not good now, which leads to fear of cold, and some people will have cold hands and feet. Because of eating too little, or unbalanced nutrition, insufficient calories generated by the body, insufficient nutrient intake, and lack of exercise, you will feel colder when you are hungry than when you are full.
Therefore, it is suggested that if you want to have a healthy body, you should ensure a balanced nutrition at ordinary times, especially now is a special period, and it is the best time for tonic. You should eat less greasy fish and meat, and usually eat more of the following six "champion" vegetables, plus moderate exercise, so as to enhance your physique, reduce your illness, and let us have the best body for 222. Next, let's take a look at the following six "champion" vegetables.
First, sweet potato
Sweet potato is called "longevity food", which is recognized by the World Health Organization as the best vegetable champion in the "healthy food list" and also the star vegetable in our common people's minds. It is a seasonal food in winter, healthy and delicious, and it is also rich in dietary fiber, vitamin A, vitamin B family, vitamin C, vitamin E, calcium, iron, phosphorus, magnesium, potassium and other nutrients.
Sweet potato can be eaten not only by steaming, roasting, cooking porridge and beating soybean milk, but also by its leaves and stalks. In autumn, my mother always gets back a lot of sweet potato stalks from the field to pickle vegetables. They are not bad for a year, and the taste is still crisp.
Recommended recipe: Steamed sweet potato (don't underestimate a steamed sweet potato, which is also full of skills)
Ingredients: Sweet potato
1. Clean the sweet potato, control the water, pour clear water into the steamer, and after the fire boils, put the sweet potato in the steamer, cover the lid and steam for 1 minutes;
2. Then continue steaming on Guanzhong fire for 1 minutes. When the room is full of fragrance, the sweet potato will be cooked. Turn off the fire and stew for 5 minutes, and then open the lid, so that the fragrant steamed sweet potato will be fine.
tip: the water must be boiled before the sweet potato is steamed, otherwise the cold water will cause the sweet potato to absorb too much water, reduce the sweetness, and it will be soft and rotten, which will affect the taste.
2. Rapeseed
Rapeseed is also called oil cabbage. In Shanghai, people call it Shanghai Green, while in Jiangsu, they call it Jiangsu Green. I wonder what you call it locally? Rape is green and shiny, tender, crisp and fragrant. We can use it for cooking, cooking soup, making steamed buns and jiaozi, all of which are delicious.
Rapeseed has the highest "calcium content" in vegetables, and it also contains dietary fiber, vitamins and low fat content, so it is suggested that you might as well eat more rapeseed in winter to enhance our physique.
Recommended recipe: stir-fry rape (there is a clever way to stir-fry rape without water)
Ingredients: rape, garlic, salt and oyster sauce.
1. After the rape is cleaned, pour clean water into the pot, bring it to a boil with strong fire, add a teaspoon of edible salt and a little cooking oil, and then add the rape to blanch for about 4 seconds, then take it out quickly and control the water;
2. Cool the oil in a hot pan, add garlic, stir-fry until the garlic is fragrant and slightly yellow, add rape, add appropriate amount of salt, oyster sauce and chicken essence to taste, and then take out the pan and plate.
tip: blanch the rape before frying, and then fry it, so that the cooking time can be shortened and the rape will not come out.
III. Chrysanthemum morifolium
Chrysanthemum morifolium was a court delicacy in ancient China, and all the people called it "the emperor's dish". To tell you the truth, I have always been silly to confuse Artemisia selengensis and Artemisia selengensis, always thinking that they are the same kind of vegetables. Now I finally understand that Artemisia selengensis can be eaten with stems and leaves, while Artemisia selengensis only eats stems and does not eat leaves. The fragrance of Artemisia selengensis is stronger than that of Artemisia selengensis, and it can be directly cold-mixed, stir-fried and made into soup, which is very popular.
Chrysanthemum morifolium contains the highest "iron content" among all vegetables, and it is called "natural hematopoietic raw material". Its chlorophyll content is also high, and it is a natural insect repellent without pesticides. It is suggested that you might as well cook some chrysanthemum morifolium delicious food for your family in winter for a different taste.
recommended recipe: chrysanthemum morifolium balls
ingredients: chrysanthemum morifolium, flour, starch, egg, onion, salt, monosodium glutamate and spiced powder.
1. Clean the chrysanthemum morifolium, control the moisture, then cut it into small pieces and put it into a basin, and put the chopped onion into the basin. First, add edible oil and stir it evenly, then add salt, monosodium glutamate and five-spice powder to taste, and finally add eggs, flour and starch and stir it evenly into a paste, and make it into a ball shape;
2. Pour the oil into the pot, heat it to 6%, then add the meatballs in turn, fry them until they change color, float to the oil surface and take them out, then raise the oil temperature to 7%, continue to add the meatballs, fry them for a second time, and take out the oil for about 6 seconds, and then add garlic, salt, monosodium glutamate, chicken essence, oyster sauce and soy sauce to the small bowl.
tip: the ratio of flour to starch is 1:3. If all flour is put, it tastes hard but not soft.
fourth, sweet pepper
sweet pepper is what we usually call persimmon pepper and colored pepper. Its color is very attractive. Generally, the most common colors in markets and supermarkets are red, yellow and green. It tastes sweet and crisp, and most of us decorate it as a side dish.
The vitamin C content of sweet pepper is 18 times that of apple, and it is also the champion dish among vegetables. For ladies who love beauty, it is recommended that you eat more, preferably raw, to reduce the loss of vitamin C.
recommended recipe: quinoa sweet pepper salad
ingredients: sweet pepper, quinoa, corn kernels, broccoli, blueberries and salad dressing.
1. After the quinoa and corn kernels are cleaned, pour them into the rice cooker, add clean water without quinoa and corn kernels, steam them for 3 minutes, and stir them for later use when they are ripe;
2. Clean broccoli, break it into small flowers by hand as much as possible, pour clean water into the pot, boil it with strong fire, add boiled broccoli, add proper amount of salt and cooking oil to prevent broccoli from changing color, take it out and put it in clear water for cooling after 2 minutes, and then control the water for later use;
3. Clean the sweet pepper, change the knife and cut into pieces, put it in a plate with steamed quinoa, corn and broccoli, add some blueberries and mix with salad dressing.
5. Celery
Celery is a frequent visitor to our dining table. It is used to make jiaozi, stir-fry meat and cold salad at regular intervals, and it is also very popular with my family. In the past, when I was eating celery, I always ate stems, but I didn't like celery leaves. I would throw them away every time, but my mother-in-law would pick them up and leave them for steamed vegetables, mixed with garlic juice.
celery contains crude fiber, which can promote gastrointestinal digestion, and the vitamin B content in celery is higher than that of all vegetables. Eating celery often can enhance physical fitness and reduce illness.
recommended recipe: celery fried bacon
ingredients: celery, bacon, red pepper, onion, ginger, garlic, salt, oyster sauce, soy sauce and monosodium glutamate.
1. Clean celery, cut into sections, slice bacon, pour clear water into the pot, add bacon, cook for 1 minutes and take it out;
2. pour oil into a wok, heat it, add onion, ginger and garlic until fragrant, then add bacon, stir-fry to get oil, then add celery and red pepper, stir-fry for a while, add a little salt, soy sauce, oyster sauce and monosodium glutamate to taste, and then take out the wok.
tip: when frying celery, you can blanch it, which will speed up the cooking time and make the dishes more beautiful. If the bacon is not cooked in advance, you can also slice and cook it when cooking to reduce the salty taste of the bacon.
lotus root
lotus root is one of the Eight Immortals of Water. It is not only called "ginseng in water", but also called "beauty salon" in vegetables. It can be seen that people recognize lotus root as a seasonal vegetable in autumn and winter. It can be fried, fried, fried and stewed, and there are too many lotus roots at home to avoid waste. We can also juice it and make lotus root powder.
Lotus root contains dietary fiber, vitamin C, protein, carbohydrates, etc. The content of protein is higher than other vegetables, so it is suggested that you can eat more lotus root in winter to strengthen our physique.
Recommended recipe: stewed chicken with lotus root
Ingredients: lotus root, chicken leg, onion, ginger, garlic, green pepper, millet spicy, shallot, salt, sugar, soy sauce, oyster sauce, chicken essence, monosodium glutamate and pepper.
1. Clean all the ingredients, and cut the lotus root into hob blocks, chicken legs, onions, ginger, garlic and chives for later use;
2. Pour clear water into the pot, add chicken pieces, boil the water for about 5 minutes, then take out, and wash the floating foam on the surface of the chicken pieces with hot water;
3. Pour oil into the pan, heat it, add chicken nuggets, stir-fry the chicken nuggets with low heat to give oil and the surface is slightly yellow, add onion, ginger, garlic and pepper to stir-fry, add appropriate amount of soy sauce, oyster sauce, chicken essence, monosodium glutamate, white sugar, salt and hot water without chicken nuggets, cook for about 1 minutes with high fire, and then add lotus root;
4. Continue to cook on low heat for 2 minutes, when the meat is rotten and glutinous, just add green pepper, millet spicy and shallots when taking out.
tip: when we need to stew lotus root at home, we usually choose lotus root with yellow skin, which tastes waxy, fried or cold, and choose lotus root with white skin, so the lotus root tastes crisp.
Nowadays, in the epidemic situation, each of us needs a healthy body, so that we can resist external factors. Therefore, we should pay special attention to diet, ensure balanced nutrition, strengthen exercise, and reduce illness after our family members strengthen their physique. I hope that each of us will have a healthy body in 222, and the whole people will overcome the epidemic together and cheer for the motherland.
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# Winter gourmet season #