# Spring Life Punch Season # # Learn to cook with the chef #

China has a vast territory, so it is difficult to unify the seasonal production of vegetables and fruits in the north and the south. The so-called seasonal fruits and vegetables are fresh vegetables and fruits planted in corresponding seasons, which avoid long-distance transportation and retain more and more complete plant antioxidant factors.

The taste is richer, the taste is more delicious, and the purchase is more convenient. For example, when vegetables and fruits are transported from the south to the north in winter, some vitamin C will be oxidized and decomposed in this process, and the content will not be as rich as that of local fresh picking. This problem does not exist in seasonal vegetables and fruits.

Spring and summer, such as Sophora japonica, elm, shepherd's purse, amaranth, asparagus and so on. , can eat, delicious.

Stir-fried bean skin with asparagus and mushrooms and seasonal vegetables;

Asparagus is a vegetable emperor and an anti-cancer star. Although it doesn't mean that eating asparagus can avoid cancer, eating fresh fruits and vegetables in moderation every day is very good for your health. Asparagus is also a vegetable with high nutritional density. The epidermis of asparagus near the root is a little thick, so you can peel a part gently. But dietary fiber and antioxidants in the skin will be higher. If you can bite, it is recommended to keep your skin as much as possible. Mushrooms are the essence of mountains, and with seasonal vegetables, I mix carrots and cucumbers with so many fresh vegetables to provide a strong antioxidant backing for our bodies. Modern people eat more meat, so when frying vegetables with some bean products, they can balance cholesterol and not consume too much saturated fatty acids. Our country's dietary guidelines recommend eating 25 grams of bean products equivalent to dried soybeans every day, equivalent to tofu 100 grams, or 50 to 60 grams of yuba, bean skin and dried tofu. Although life is getting better and better, we eat less and less soy products. Even in Jiangnan, where tofu is eaten more, the average daily intake of tofu is only a dozen grams, which is far from the recommended amount. It is also ten times less than our neighbor Japan. Large-scale clinical data show that moderate consumption of soy products has a good effect on balancing blood pressure and cholesterol and preventing cancer.

Staple food: homemade preserved egg lean porridge, sprinkled with wheat germ and a homemade sesame paste flower roll. High-quality protein: preserved eggs, lean meat, bean skin vegetables: asparagus, carrots, cucumbers, mushrooms, green peppers, fruits: apples for meals. Although the content of vitamin C in apples is very low, flavonoids and polyphenols have strong antioxidant activity. Nuts: mixed nuts and walnuts *** 10 to 15g. Dairy products: 654.38 billion+000 billion pure probiotic fermented milk.

Every year from April to June, the world's foodies are crazy about asparagus, because white asparagus is on the market! As the "top-notch" chef in the vegetable industry, white asparagus is like a idolize fan, calling it crazy. The taste appreciation period is very short, and you can only eat it for seven or eight weeks in April and May every year. There are strict requirements for planting and picking, and only when the conditions are met can you get a fresh, sweet and juicy white asparagus. This is the three-color asparagus on Cai Lan's must-eat list. You should buy [victory] [victory] [applause] at least once a year

Cai Lan, a gifted scholar, eats food. I wrote a list of things that I must eat before I die, carefully selected, including caviar in Iran, curry in India, white asparagus in France, tremella in Italy and durian in Malaysia. The annual white asparagus tasting season is only a few weeks. I made three-color asparagus with garlic and soup, each with its own flavor. This is the best in the world!

Cucumber and radish are eaten raw and cooked into a whole. Radish is a cruciferous vegetable and also an anticancer vegetable. Cruciferae vegetables: Chinese cabbage: Chinese cabbage, Chinese cabbage, Chinese cabbage, purple cabbage, rape and so on. Cabbage: broccoli, cauliflower, kale, cabbage (cabbage), kale, cabbage, etc. Mustard: shepherd's purse, Zhuge Liang, root mustard (kohlrabi), mustard tuber, etc. Radish: green radish, white radish, water radish, carrot, etc. The well-known anticancer substance in cruciferous vegetables is glucosinolate. According to recent animal research and laboratory cell research, several potential anticancer principles announced by the American Cancer Institute are as follows [1]: 1. Protect cells from DNA damage. 2. Help inactivate carcinogens. 3. It has antiviral and antibacterial effects. 4. It has anti-inflammatory effect and inhibits chronic inflammation. 5. Induce apoptosis. 6. Inhibit tumor angiogenesis and tumor cell metastasis.

Sauté ed bean skin with mushrooms, mushrooms and rape. Mushrooms and rape are versatile, and many of their nutrients complement each other and improve each other. For example, rape is a high-calcium vegetable. Generally, green leafy vegetables contain high calcium, but their oxalic acid is also high, so it is necessary to remove some oxalic acid by blanching in advance. Blanching water can remove 80% oxalic acid in ten seconds to prevent oxalic acid from combining with its own calcium. The calcium in rape is higher than that in milk, which is also a good source for us to get calcium, but the calcium in plants is not easy to absorb, so we should have a balanced diet. Mushrooms are rich in selenium and minerals. There are 800 million people in selenium-deficient areas in China. Insufficient selenium intake is a common phenomenon. Selenium is an important catalyst and enzyme for many antioxidant reactions, and it is also an anticancer nutrient. On the whole, they are good vegetables. Add some bean products to increase the content of protein, which is a super recommended dish. Shrimp is the best way to supplement selenium. After blanching mushrooms and rape, stir-fry garlic with cold oil in a hot pot, and then stir-fry. Sometimes it only takes a few seconds. Add some soy sauce or oyster sauce, no need to add salt.

Stir-fried asparagus with flower hair. Asparagus is an anti-cancer star, so I won't say more. Soybean is the tallest vegetable in protein, with higher iron than beef, but it is difficult to absorb plant iron. Soybeans are tender soybeans. All kinds of nutrients are super rich. Friends who eat edamame, eat in moderation!

I don't approve of vegetarianism every day, but I recommend a balanced diet with more vegetarianism and less meat, which is good for blood sugar, blood pressure and blood lipid. Eat more soy products, nuts, kelp, seaweed and mushrooms with high nutritional density on vegetarian days. But even so, friends who have calculated vegetarianism know that vegetarianism lacks vitamin B 12, iron, zinc, calcium and selenium, vitamin A and omega3. Be sure to take supplements.

Staple food: homemade corn flour, white flour, granular peanut butter steamed bread, high-quality protein: eel, bean products, a piece of pork liver vegetables supplemented with vitamin A: miscellaneous vegetables, including rape, mushrooms, fungus, kelp, flowers and hair. Fruits: Kiwi, blueberry, eye lutein and anthocyanin are also five super fruits. Nuts: Mix nuts, walnuts and peanut butter. Granular peanut butter yyds dairy products: 654.38+000 billion probiotic fermented milk.

Wrap seasonal vegetables and their favorite fillings in steamed buns, which are loved by the whole family. The food made from dough is better absorbed and children grow up.

Homework:

1, a panoramic view of a meal, paying more attention to vegetarian food than meat.

2. Take a plate and pretend not to eat the same thing. There is milk in the rice. Take pictures. The staple food 1/4 plate, a steamed stuffed bun made of bamboo chicken, vegetables, eggs and wheat germ. Excellent egg white 1/4 plate, eel and fish and beef, add up to a palm, about 70 grams. Vegetables: more than 1/4 plates, and edamame with the hair of Pleurotus eryngii, Zanthoxylum bungeanum and Lentinus edodes. Water Fruit 1/4 plate, a breakfast in Gan Mao Valley. Meal milk is fermented with 654.38 billion+000 billion probiotics. Eat more fruits every day.

3, eat in the order of meals, eat vegetables first, then eat excellent egg whites, and finally eat a staple food, take four out of five dishes, chew slowly. Write feelings: Can you finish this dish? Is it enough to eat, or is there a surplus? Before you get hungry? Will you be seven minutes full after eating?

I'm used to it. I was hungry before dinner, because I had to eat less last night. Seven minutes full and a little hungry. Just get used to it. What is the difference between eating and eating? Willing to eat more balanced, not eating will lead to more. Help yourself. I can eat four of these seeds. You must be willing to eat too much. Do your parents have a meal demand for chronic diseases such as diabetes? Someone at home needs to control aciduria and blood lipids. The debris will move in ten minutes. Punch in and run for half an hour twice today.