1. Vegetables should be fried quickly and quickly, which can reduce the loss of vitamin C. Fry tomatoes in oil for three or four minutes,
The preservation rate of vitamins reached 94%, and the Chinese cabbage was fried in oil for about 15 minutes, and the preservation rate of vitamin C was only 57%. To make
The vegetable stems are easy to cook, so you can add a little water to simmer them after quick frying. If you want to fry the whole long leaf in the pan, you can cut a knife mark on the root.
2. When cooking, the dishes should be cooked in hot water, not in cold water. Such as potatoes cooked in hot water,
The loss of vitamin C is about10%, and it will lose 40% when boiled in cold water.
3. Add a pot cover when cooking, so as not to let the vitamins dissolved in water run away with the steam.
4. Vegetables should not be blanched. Some people like to put it in hot water in order to get rid of astringency when cooking.
Boil it in the pot, then take it out, squeeze out the vegetable juice, and then fry it. This will make most inorganic salts and vitamins in vegetables
Lose. If you have to blanch, you'd better make the best use of the blanched water. Such as cooking dumplings, boiled water.
You can put it in a proper amount in the meat stuffing, which not only preserves nutrition, but also makes the dumpling stuffing delicious and soup.
5. When cooking vegetables, add some starchy starch to thicken the soup, which not only makes the food delicious,
And because starch contains glutathione, it has a protective effect on vitamins. When cooking meat dishes, after adding wine, then
Put some vinegar on it, and the food will become delicious. Cooking vegetarian dishes such as bean sprouts, adding some vinegar appropriately, tastes good and nutritious.
All right. Because vinegar also has a protective effect on vitamins.
6. Wash vegetables before cutting as much as possible, and avoid soaking them in water. The bigger the pieces, the smaller the pieces, the better the cooking and cooking.
The longer the storage time, the more vitamins and inorganic salts in vegetables are lost.
7. Vegetables should be fried and eaten as soon as possible, avoiding long-term heat preservation and repeated heating.
8. When cooking, if the oil pan catches fire, sprinkle a handful of salt into the pan to put out the fire.
Vegetable cake
The skill of mixing batter is very important and needs more practice, but the vegetable cake is simple and healthy, and it is suitable as a snack.
Ingredients: 3 tbsps of oil, 20 tbsps of high-gluten flour, eggs 1 piece, cold boiled water 150cc, leek, onion (cut into small pieces), shredded carrot (any vegetable can be put in, and the amount can be increased or decreased according to personal preference), and a little salt.
Practice:
1. Add boiled water and eggs to flour, and slowly mix into batter with an eggbeater. The batter consistency is best when the beater can pull it up and drop it slowly.
2. Add vegetables and salt into the batter and mix well.
3. Put the oil in a hot pot, scoop out the batter with a soup ladle, and fry the cake on medium heat until both sides are golden yellow.
Cooking tips:
When the pancake is turned over, you can flatten it with a spatula, which will make the pancake stronger and more delicious.
Nutritional analysis:
Calorie 249.9 calories, protein 6.6 grams, fat 13.0 grams, sugar 26.0 grams, fiber10.0 grams, cholesterol 54. 1 mg, vitamin C 3.9 mg, calcium 30.4 mg, and iron10.0 mg.
Chinese Cabbage in Soup
Cuisine: Sichuan cuisine
Time: ordinary
Type of ingredients: green leafy vegetables
Taste: delicious
Suitable season: irrelevant
Cooking type: soup
Raw materials:
750g of cabbage heart, one fat hen, pork chop1000g, and proper amount of ham.
Practice:
Wash the fat hen, put it in a casserole with pork chop and ham, add water to boil, remove the floating foam, and boil it with slow fire to make a clear soup; Cabbage heart to help pay attention, cut a cross knife at the root, slightly hot with boiling water; Put it in a bowl, pour the broth into it and steam it thoroughly.
Tiger vegetable
Cuisine: home cooking
Time: ordinary
Type of ingredients: green leafy vegetables
Taste: light
Suitable season: irrelevant
Cooking type: cold dishes
Raw materials:
Pepper, coriander, cucumber, salt, sugar, monosodium glutamate.
Practice:
Clean and shred pepper, wash coriander and cut into sections, wash cucumber and cut into fine particles, put them together in a plate, add salt, sugar and monosodium glutamate and mix well.
Fresh vegetable scallop sesame salad
Cuisine: western food
Time: ordinary
Type of ingredients: green leafy vegetables
Taste: fragrance
Suitable season: summer
Cooking type: cold dishes
Raw materials:
4 large scallops and 2 spring rolls.
Condiments: creeping radish 1 plant, occurring vegetable 1 plant, 2 mushrooms, purple leaf lettuce 1 plant, tomato 1 plant, and 2 nine-story towers.
Seasoning: 4 tbsp olive oil, 4 minced garlic, 2 tbsp ebony vinegar, 2 tbsp sesame paste, 1 tbsp rice wine/kloc-0, a little salt and white pepper.
Practice:
1. Peel the lettuce, radish vine and purple leaf lettuce into small pieces by hand and soak them in ice water for later use.
2. Dice the red tomatoes and chop them with the nine-story tower, mix well, and add salt and olive oil to make a dressing.
3. Sprinkle the scallops with salt and fry them in a pan until cooked.
4. First, fry the salt spring rolls in Peaches for later use.
5. Leave a little oil in the pot and add minced garlic, sesame sauce, vinegar, sugar water and olive oil to make a sauce.
6. After the lettuce is put on the plate, add the nine-story tower material, mushroom slices, sesame sauce and fried spring rolls.
Kale salad
Cuisine: home cooking
Time: ordinary
Type of ingredients: green leafy vegetables
Taste: light
Suitable season: irrelevant
Cooking type: stir-fry
Raw materials:
300 grams of fresh kale, salad dressing or salad dressing. A little salad oil.
Practice:
1 Wash the Chinese kale, mourn it with hot water, take it out, cool it with clear water, and dry the water for later use.
2 Cut the mourned Chinese kale into long sections, or put the whole kernel on a plate, drizzle with salad oil and squeeze with salad sauce.
Boiled ink dish
Cuisine: home cooking
Time: ordinary
Type of ingredients: green leafy vegetables
Taste: delicious
Suitable season: spring
Cooking type: stir-fry
Raw materials:
Ink, vegetable, red pepper, soy sauce, sugar, refined salt and chicken salad oil
Practice:
1 After the ink is cleaned, cut the whole branch in half and shred the red pepper. Soy sauce, sugar, chicken essence and broth are added to make soup.
2 Add water to the pot, add a little salad oil and refined salt, boil it, add the ink dish, cook it and take it out. Sprinkle the shredded red pepper on the ink dish. Add a little salad oil to the pot, heat it, pour it on the shredded red pepper, and then add the prepared soup to serve.
Pork liver celery
Cuisine: home cooking
Time: ordinary
Type of ingredients: green leafy vegetables
Taste: delicious
Suitable season: irrelevant
Cooking type: stir-fry
Raw materials:
Celery 1 tbsp, pork liver 200g, shredded ginger 1 tbsp, salad oil 3 tbsp.
Practice:
Pick celery into long pieces, cut pork liver into thin slices and mix well in the marinade. Saute shredded ginger in oil pan, add pork liver and celery, add refined salt, cooking wine and monosodium glutamate and stir fry.
Germany Zhai
Cuisine: western food
Time: ordinary
Type of ingredients: green leafy vegetables
Taste: salty and fresh
Suitable season: irrelevant
Cooking type: roasting
Raw materials:
Medium cabbage 1/2
2 apples
Broccoli 1/2
seasoning
Butter)3 tablespoons rice vinegar 1/4 cups salt.
A little white pepper and basil each.
Practice:
1. Wash cabbage and cut into pieces.
2. The apple is cut straight into 4 strips, seeded, and then cut into pieces.
3. Cut the cauliflower into small flowers.
4. Heat the pot, add butter to melt, pour in all the ingredients and seasonings and stir-fry until slightly soft. Turn the fire to a low heat, then smother the materials until they are soft, and sprinkle with chopped basil.
Dragon king announces good news
Cuisine: Other
Time: ordinary
Type of ingredients: green leafy vegetables
Taste: Maotai flavor
Suitable season: irrelevant
Cooking type: steaming and stewing
Raw materials:
Live lobster 1 piece, plate tofu 1 piece, a little garlic, a little shredded onion.
Seasoning: 2 tbsps of oyster sauce, 2 tbsps of soy sauce paste, a little flavor, a little sugar 1 spoon, a little sesame oil, a little rice wine and a little pepper.
Practice:
1. Slice the tofu and set it on the plate
2. Lobster diced on tofu
3. Mix all the seasonings and pour them on the lobster, steam for about 12 minutes, sprinkle with shredded onion after taking out the pot, and then pour hot oil.
fried egg plant with ground pork
Cuisine: Sichuan cuisine
Time: ordinary
Type of ingredients: other vegetarian dishes
Taste: spicy
Suitable season: irrelevant
Cooking type: stir-fry
Raw materials:
250g of eggplant and 50g of Pixian watercress.
Practice:
Peel eggplant, scratch with knife lines, cut into pieces and fry until soft; Stir-fry the bean paste with oil in the bottom of another pan, add chopped onion, ginger and garlic, add white sugar, soy sauce, vinegar and clear soup, add fried eggplant, drain the juice and thicken it with water starch.
Dry-roasted winter bamboo shoots
Cuisine: home cooking
Time: ordinary
Type of ingredients: other vegetarian dishes
Taste: fragrance
Suitable season: irrelevant
Cooking type: stir-fry
Raw materials:
250g of winter bamboo shoots, 30g of water-soaked mushrooms, 25g of carrots and 25g of green beans.
Practice:
Slice the winter bamboo shoots, cut them into thick strips with a cross knife, dice the winter mushrooms and carrots, chop the watercress in Danxian County, mince the onion and ginger, cook the winter bamboo shoots, winter mushrooms and carrots in boiled water and take them out; Choke the pot with chopped green onion, stir-fry the bean paste with red oil, cooking wine, vegetable soup, salt and white sugar, add all the raw materials, simmer with low fire for 10 minute after boiling, and collect the juice on medium fire until the juice is completely oily and clear. Serve.