In summer, how can there be no cold dishes that are refreshing, appetizing and ready for dinner?

But in fact, there are secrets to making cold dishes delicious, nutritious and healthy ~

(There are 26 recipes for delicious cold dishes attached, don't forget to collect them! )

11

Raw and easily undernourished

Common cold salad dishes can be divided into three types: raw, mixed and cooked. Raw mixing is the most common one, which is to mix plant raw materials without heating, after being treated by knife workers, and directly add condiments. Common popular dishes include "mixed cucumber" and "mixed tomato".

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 mixed vegetables also have disadvantages:

First, some people are prone to diarrhea due to deficiency of stomach and intestines, and if they eat a lot of cold raw vegetables, it can be said that it is worse.

Second, raw vegetables are bulky, with low heat energy and protein content, which is easy to fool the stomach, which is good for people who need to control their weight, but people who need high heat energy 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 mixed vegetables is relatively low, it is easy to cause insufficient nutrient intake.

12

Vinegar is essential for seasoning

Vinegar is an essential seasoning for mixed vegetables. Vinegar can not only bring pleasant sour taste, but also have the functions of improving taste and freshness, removing fishy smell and enhancing fragrance, and can also play the role of sterilization and disease prevention. However, 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 be sure to cut them into fine powder or mash them for use. Ginger can improve the taste and has the function of dispelling cold. Garlic has a bactericidal effect, and raw mixed vegetables are indispensable.

sesame paste is not only rich in flavor, but also rich in nutrition. Sesame paste contains high calcium, and also contains essential components such as oleic acid, linoleic acid, lecithin, vitamin E, folic acid, protein and iron. Besides sesame paste, you can also try adding some peanut butter to the salad.

13

Three-part mixing and seven-part cutting

Proper use of knife method 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 matching raw materials of the mixed vegetables.

cut leafy vegetables into shreds or segments;

cut celery and wormwood stalks into equal inches;

Rhizomes are generally diced, diced, sliced and shredded;

melons and fruits do not affect the taste, and are generally cut into blocks, such as cubes, triangles, hob blocks, etc.

Lettuce, yam, etc. are generally cut into one centimeter thick and six centimeters long;

purple cabbage, lettuce balls, Chinese cabbage, etc. are generally shredded or torn into large pieces and mixed raw;

Cucumber is generally sliced, shredded or chopped into pieces (chopping wood);

break cauliflower and broccoli into pieces, blanch and cool before mixing;

raw radish should be shredded, if dipped in sauce, it should be cut into long strips, if mixed with radish skin, it should be sliced into thick slices;

14

Boiling, the healthiest and safest

Boiling, also known as cooked mixing, is to change the raw materials into knives, shape them, blanch them, control the moisture, cool them, and then add condiments or sauce prepared in advance to prepare dishes. Peng Jing said that the blanching method is more suitable for the tastes of most people in China, and it is also more beneficial in nutrition.

Peng Jing reminds us that when cooking, we must be "big fire, plenty of water, and short time". Don't throw all the dishes in and cook at once, but keep the water boiling several times.

Cooked food is the healthiest way to eat, which will not harm the digestive system, but also facilitate nutrient absorption, and can also eat a large number of vegetables. Although some vitamins will be lost in the blanching process, because the total amount of vegetables eaten has increased, the amount of nutrients absorbed in the end is still more than that 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, spinach, amaranth and other vegetables with astringency and high oxalic acid are more conducive to the absorption of some nutrients after blanching.

15

Stir-fry, and put less oil

The way to stir-fry is to change the raw materials into knives, put oil in a wok, add pepper, garlic, chopped green onion, etc. into the hot oil, stir-fry the wok, throw away the seasoning after the flavor of the seasoning is fully distributed, and pour the oil on the dish while it is hot. The flavor is much stronger than that of raw mixing.

16

Accessories, nuts and bean products are good

Although the cold salad tastes fresh and delicious, its nutrition is not so comprehensive and balanced. Fan Zhihong reminded that if you only eat vegetarian cold 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 mixed 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 quite a few common cold dishes with nuts, such as "Toona sinensis mixed with walnut kernel", "multicolored almond" and "spinach with flower kernel".

Adding bean products to cold dishes can also significantly improve the nutritional value of dishes. Bean products are rich in protein, and the content of protein is comparable to that of meat. Bean products are one of the best sources of calcium besides milk, which are not only beneficial to bone health, but also beneficial to controlling blood pressure, preventing obesity, alleviating allergies and calming emotions.

Well, after listening to so many experts' talk about how to make cold salad healthy and delicious, here are 26 kinds of delicious cold salad dishes ~ You must collect them well ~

1

Flammulina velutipes cold salad

Ingredients

Flammulina velutipes, yellow bell peppers, scallions, garlic, soy sauce, balsamic vinegar, honey (.

Practice

Boil the water, first add Flammulina velutipes and shredded yellow bell pepper, scald for 31 seconds, and finally add shredded green onion, mix well and take out; Soak the fished material in ice water for half a minute;

1.5 spoon of soy sauce, 1 spoon of balsamic vinegar, half a spoon 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 them into the mixture. Just drop a few drops of sesame oil before serving.

2

cold sesame spinach

ingredients

spinach, pepper, sesame oil, balsamic vinegar, soy sauce, sugar, salt, chopped green onion, red pepper, garlic, ginger, black pepper and cooked white sesame.

Practice

Add sesame oil to the pot, add a proper amount of pepper, fry the fragrance with low fire, and remove the pepper;

Put chopped green onion, red pepper, garlic and ginger in a bowl and pour in hot sesame oil;

add appropriate amount of balsamic vinegar, light soy sauce, sugar and a little salt and mix well to make a sauce;

add enough water to the pot to boil, add appropriate amount of corn oil and salt and blanch for 2~3 minutes;

take out the blanched spinach and rinse it with boiling water, squeeze out the water, add the sauce and cooked white sesame seeds and mix well.

3

cowpea with fragrant oil

Ingredients

cowpea, pepper, ginger, garlic, sesame oil, sugar, soy sauce and balsamic vinegar.

Practice

Pick the old stems of cowpea, cut them into small pieces, cut the small peppers into sections, boil the water, pour them into cowpea sections and pepper sections, add a little corn oil and salt and blanch them for about 3-4 minutes;

Chop ginger and garlic into fine paste, add appropriate amount of sugar, soy sauce and balsamic vinegar, heat 1 tablespoons of 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 fully; Mix the seasoning with cowpea and pepper.

4

Cold bean sprouts

Ingredients

Bean sprouts, onions, red bell peppers, cooked white sesame seeds, sesame oil, aged vinegar, Chili oil, garlic, soy sauce and sugar

Practice

Remove the old roots of bean sprouts, shred the red bell peppers 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 flavored juice;

Boil water in a pot, first add bean sprouts and shredded red pepper and blanch for 2-3 minutes. Turn off the fire before taking out the pot, add shredded green onion, scoop it up and soak it in ice water.

drain the water, pour in the prepared flavor juice, and sprinkle with cooked sesame seeds before serving.

5

Hot and sour radish diced

Ingredients

White radish, carrot, cherry radish, aged vinegar, soy sauce, sesame oil, pepper oil, sugar, salt, pepper, dried red pepper and cooked white sesame.

Practice

Peel the white radish and carrot and cut them into finger-sized dices, and cut the cherry radish into finger-sized dices;

put the diced radish into a dry and oil-free container, sprinkle some salt and marinate for about 21-31 minutes, and pour out the salted water;

add a proper amount of sesame oil and pepper oil to the cold pot, add a proper amount of chopped dried pepper and pepper, and fry with low fire;

Pour the three fried ingredients into the radish, and pour the aged vinegar, sugar and raw materials into a flavor juice and pour it on the radish;

Mix the radish with the sauce, put it in a sealed fresh-keeping bag, and let out excess air and put it in the refrigerator for cold storage and pickling;

after pickling for one night, take it out and add a little fried white sesame seeds and sesame oil and mix well to serve.

6

Spicy kelp

Ingredients

kelp, dried chili, garlic sprout, garlic, ginger, coriander, balsamic vinegar, soy sauce, sesame oil, pepper oil, sugar, chili pepper oil and cooked sesame seeds.

Practice

Wash the kelp shreds and cut them into sections slightly. Boil the water and add 1 teaspoon of white vinegar. Boil the kelp shreds in boiling water for 15-21 minutes, then take them out and soak them in ice water to cool.

Cut dried peppers into small rings, garlic and ginger into paste, and garlic seedlings into small pieces for later use;

put a proper amount of sesame oil and pepper oil into the pot, heat it, then pour in all the ingredients from the previous step, fry it with low heat, turn off the fire and leave the stove, add a proper amount of balsamic vinegar, soy sauce, sugar and chili pepper, mix well and leave it for a few minutes to become a sauce;

put the drained shredded kelp and coriander into a large container, add the sauce and cooked sesame seeds and mix well.

7

Picking cucumber

Ingredients and methods

Mix 1.5 tbsp of soy sauce, 1 tbsp of salt, 1 tbsp of honey and 1 tbsp of white vinegar (or 1 green lemon juice, yellow lemon is not sour enough) and mix well;

put a spoonful of sesame oil in a hot pot, then add dried chili and stir-fry until fragrant, and add garlic when taking out the pot and mix well;

mix the obtained in the last two steps evenly to obtain the pickling material;

Finally, put the cucumber in the marinade and put it in the refrigerator for more than 2~3 hours.

take out the pickled cucumber and put it on a plate, and sprinkle with fried peanuts.

8

Mixed vegetables

Ingredients

251g of soybean sprouts, 1 cucumber, 1 carrot, 251g of spicy cabbage, 3 cloves of garlic, salt, chicken essence, sugar and sesame oil

Practice

Remove the roots of soybean sprouts and cook them; Shred carrots and blanch them. When blanching, drop two drops of oil. Don't blanch them too well to keep them crisp.

shred cucumber and mince garlic, and put them in a container; Shredding spicy cabbage and adding into cucumber;

put the blanched soybean sprouts and carrots in another container until they are cool

put all the ingredients together, add salt, chicken essence, sugar and sesame oil, and put on gloves (or put on a fresh-keeping bag) to catch them evenly.

9

Soak peanuts in fragrant grains

Ingredients

511 grams of peanuts, 51 grams of medlar, and appropriate amount of fragrant grains juice (attached)

Practice

Wash the peanuts and put them in a pot to cook. Take it out and let it cool, and pinch it open.

Take a sealed container, put peanuts in it, pour the fragrant fermented grains juice, add the washed Lycium barbarum, seal it, and soak it in the refrigerator for more than 1.2 hours (longer time is more delicious) before taking it out.

Fragrant grains juice

Ingredients

Fragrant grains (fermented grains) 121g, fine Shaoxing wine 511g, sweet-scented osmanthus sauce 12g, sugar 51g, salt and chicken essence in moderation

Practice

Crush the fragrant grains into a basin, pour Shaoxing wine, then mix all the ingredients evenly to form a thin paste, pour them into gauze bags and hang them in the air, and then use the basin below.

11

mixed vegetables with secret sauce

Ingredients

111g of shredded bean curd, 1 cucumber, 1 red pepper, 1/4 onion, 1 small handful of coriander, 2 cloves of garlic and proper amount of peanuts. Vinegar, soy sauce, sugar, pear juice (2: 1: 2: 1), chicken essence, sesame oil.

Practice

Wash all the ingredients and let them cool and boil. Shred cucumber, red pepper and onion, cut coriander into small pieces and smash garlic.

in a large bowl, add shredded tofu, shredded cucumber, shredded red pepper, shredded onion and coriander and mix well

in a small bowl, add vinegar, soy sauce, sugar, pear juice, chicken essence, sesame oil and garlic and mix well.

serve the large and small bowls at the same time, and eat and mix them.

11

Stir-fry shredded bamboo shoots

Ingredients

Lettuce, garlic paste, pepper, salt, chicken essence and Chili oil

Method

Put the garlic paste in a small bowl, and heat the oil in another pot. When it is 61% hot, add six or seven pepper and stir-fry it on low heat.

peel and shred lettuce, put it in a bowl, add proper amount of salt, marinate it and squeeze out excess water, add chicken essence and Chili oil, then pour in the garlic paste and oil from the previous step and mix well.

12

Zhixiang cowpea

Ingredients

251g cowpea, 2 cloves of garlic, sesame sauce, sesame oil, salt, sugar, chicken essence, vinegar and Chili oil

Practice

Wash cowpea, remove both ends and cut into inches. Make water in the pot. After the water boils, put a small amount of salt and oil in the pot, and put the cowpea in, blanching 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 same year, simmer the sauce, and add salt, sugar, chicken essence, vinegar and Chili oil (suggestion: sesame sauce: sesame oil: vinegar = 1: 1: 1, others according to your own taste).

put the cowpea in the sauce, add the minced garlic and mix well.

13

Cold lotus root

Ingredients

Crispy lotus root, vinegar, salt, monosodium glutamate and sugar

Practice

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 boiling, the lotus root slices were boiled in cold water and boiled in cold water for the last time.

put the lotus root with clean water into a pot and put it into the Jiang Mo. Add vinegar, salt, monosodium glutamate and sugar, mix well and serve.

14

Cold bean curd skin

Ingredients

2 pieces of bean skin, cucumber and balsamic vinegar

Method

Shred bean skin, cucumber and carrot. When the water boils, add shredded bean skin and shredded carrot, and blanch until cooked. Blanched bean skin and carrots, cold boiled water to cool off. The coriander stalk is left, and the garlic and coriander leaves are smashed.

add all seasonings, garlic paste, ginger paste and coriander stalks, and grasp them evenly with disposable gloves. Spicy oil can be poured as sesame oil and mixed well.

Tips

It's obviously different to mix with hands and chopsticks, so it's better to mix vegetables at home!

15

cold dish with sauce

ingredients

cold rice noodles 51g, spinach 31g, carrot 21g, cucumber 31g, Flammulina velutipes 51g

salt 6g, soy sauce 21ml, soy sauce 5ml, oyster.