In winter, the weather will get 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's still cold, some people will have cold hands and feet, and occasionally have a little cold. So I bought a lot of health products at home and ate big fish and meat, ginseng bird's nest and so on. , start all kinds of supplements, but always feel that the effect is 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 have bad living habits 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 the third or ninth day of 202 1 winter is the best time for tonic. You should eat less greasy fish and meat, usually eat more of the following six "champion" vegetables, plus moderate exercise, so as to strengthen our physique, reduce diseases, and let us have the best body to meet the year 2000. Next, let's look at the following six "champion" vegetables.
First of all, sweet potato
Sweet potato, known as "longevity food", is recognized by the World Health Organization as the best vegetable champion in the "healthy food list", and it is also the star vegetable in our common people's mind. It is a seasonal food in winter, healthy and delicious, and also rich in dietary fiber, vitamin A, vitamin B, vitamin C, vitamin E, calcium, iron, phosphorus, magnesium, potassium and other nutrients.
Sweet potato can be eaten not only by steaming, roasting, burning porridge and beating soybean milk, but also by eating its leaves and stems. In autumn, my mother always takes back many sweet potato stalks from the ground to pickle vegetables. They don't go bad for a year, and they still taste crisp.
Recommended recipe: steamed sweet potato (don't underestimate a steamed sweet potato, it is also full of skills)
Ingredients: sweet potato
1. Clean the sweet potato, control the water, pour the clear water into the steamer, put the sweet potato into the steamer after the fire boils, cover the pot, and steam for 10 minute;
2. Then continue steaming in Guanzhong fire for 10 minutes. When the house is full of fragrance, the sweet potato will be cooked. Turn off the fire for 5 minutes, then open the lid and steam the sweet potato delicious.
Tip: Be sure to boil the water before steaming the sweet potato, otherwise the cold water will cause the sweet potato to absorb too much water, reduce the sweetness, and it will be soft and rotten, affecting the taste.
Second, rape.
Rape, also known as oil cabbage, is called Shanghai Green in Shanghai and Jiangsu Green in Jiangsu. What do you call rape locally? Rape is green, tender and crisp. We can use it for cooking, making soup, making steamed buns and making jiaozi. They are all delicious.
Rapeseed has the highest calcium content among vegetables, and it also contains dietary fiber, vitamins and fat, so it is suggested that you might as well eat more rapeseed in winter to enhance our physique.
Recommended recipe: fry rape (frying rape without water is also a coup)
Ingredients: rape, garlic, salt, oyster sauce.
1. After the rape is cleaned, pour the clear water into the pot, bring it to a boil with high fire, add a spoonful of edible salt and a little cooking oil, then blanch the rape for about 40 seconds, take it out quickly and control the water;
2. Cool the oil in a hot pan, add garlic, stir-fry until the garlic is slightly yellow, add rapeseed, and add appropriate amount of salt, oyster sauce and chicken essence to taste.
Tip: blanch the rape before frying, and then fry it, which can shorten the cooking time and prevent the rape from coming out of the pot.
Third, chrysanthemum
Chrysanthemum is an ancient court delicacy in China, and people call it "Imperial Diet". To tell the truth, I have been foolishly confusing Artemisia selengensis and Artemisia selengensis, always thinking that they are the same vegetable. Now I finally understand that Artemisia can be eaten with stems and leaves, while Artemisia 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, fried and made into soup, which is very popular.
Among all vegetables, chrysanthemum has the highest "iron content" and is called "natural hematopoietic raw material". Its chlorophyll content is also high, so it is not used as a pesticide. Its pungent smell is a natural insect repellent. I suggest that you might as well cook some Chrysanthemum morifolium for your family in winter.
Recommended recipe: chrysanthemum balls
Ingredients: Chrysanthemum morifolium, flour, starch, eggs, onion, salt, monosodium glutamate and spiced powder.
1. Wash the Chrysanthemum morifolium, control the moisture, then cut into small pieces, put them in a pot, and put the chopped onions in the pot. Firstly, adding edible oil and stirring evenly, then adding salt, monosodium glutamate and spiced powder for seasoning, and finally adding eggs, flour and starch, stirring evenly to form a paste and making into a ball;
2. Pour the oil into the pot, heat it to 60%, add the meatballs in turn, fry until it changes color, float to the oil surface and take out, then raise the oil temperature to 70%, continue to add the meatballs, fry for about 60 seconds, take out the oil control, and then put the garlic, salt, monosodium glutamate, chicken essence, oyster sauce and pepper powder into a small bowl.
Tip: The ratio of flour to starch is 1:3. If you put all the flour, 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. The most common colors in general 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 vegetable. For ladies who love beauty, I suggest 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 for 30 minutes, and stir when cooked;
2. Clean the broccoli, break it into small flowers by hand as much as possible, pour clean water into the pot, boil it with high fire, blanch the broccoli, and add appropriate amount of salt and cooking oil to prevent the broccoli from discoloring. After 2 minutes, take it out and put it in clear water for cooling, 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 sauce.
Five, celery
Celery is a frequent visitor to our table. Every once in a while, it is used to make jiaozi, stir-fried meat and cold salad. My family likes it, too I used to eat stems when I ate celery, but I didn't like celery leaves. I always throw them away, but my mother-in-law will pick them up and leave them to steam vegetables and mix them with garlic juice.
Celery contains crude fiber, which can promote gastrointestinal digestion. The vitamin B content in celery is higher than all vegetables. Regular diet can enhance physical fitness and reduce diseases.
Recommended recipe: Fried bacon with celery
Ingredients: celery, bacon, red pepper, onion, ginger, garlic, salt, oyster sauce, soy sauce and monosodium glutamate.
1. Wash celery, cut into sections, slice bacon, pour clear water into the pot, add bacon, cook for 10 minute 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 take out.
Tip: When frying celery, you can blanch it, which will speed up the cooking time and make the food more beautiful. If the bacon is not cooked in advance, it can also be sliced and cooked during cooking to reduce the salty taste of the bacon.
Six, lotus root
Lotus root belongs to 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. You can fry, fry, fry and stew. There are too many lotus roots at home to avoid waste. We can also juice, make lotus root starch, and mix it with nuts to make delicious nut lotus root starch.
Lotus root contains dietary fiber, vitamin C, protein, carbohydrates and so on. The content of protein is higher than that of other vegetables. I suggest you eat more lotus roots in winter to enhance our physique.
Recommended recipe: stewed chicken with lotus root
Ingredients: lotus root, chicken leg, onion, ginger, garlic, green pepper, millet spicy, chives, 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 slices, garlic and chives for later use;
2. Pour clear water into the pot, add chicken pieces, boil them for about 5 minutes, then take them out, and wash off the floating foam on the surface of the chicken pieces with hot water;
3. Pour the oil into the pot, heat it, add the chicken nuggets, stir-fry the chicken nuggets with medium fire until the surface is slightly yellow, add the onion, ginger, garlic and pepper, stir-fry until fragrant, add a proper amount of soy sauce, soy sauce, oyster sauce, chicken essence, monosodium glutamate, white sugar, salt and hot water without chicken nuggets, and cook with high fire for about/kloc-.
4. Continue to simmer for 20 minutes. At this time, the meat will be rotten and sticky. Add green pepper, millet, and shallots when cooking.
Tip: When we need to stew lotus root at home, we usually choose lotus root with yellow skin. Whether it is stewed, fried or cold, it tastes waxy, and the lotus root skin is white, so the lotus root tastes crisp.
Now the epidemic situation, each of us needs a healthy body, so as to resist external factors. Therefore, we should pay special attention to diet, ensure balanced nutrition, strengthen exercise, and reduce illness after family members strengthen their physique. I hope that each of us will have a healthy body in 2022, and the whole people will overcome the epidemic together and cheer for the motherland.
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