Spinach is rich in carotene, vitamin C, calcium, phosphorus, a certain amount of iron, vitamin E and other beneficial components, which can supply a variety of nutrients to the human body. The carotene contained in spinach can maintain vision and the health of epithelial cells, and promote the growth and development of children.
Recommended recipe: spinach bean skin roll
Ingredients: spinach, bean curd skin, carrots, eggs, shallots, garlic and white sesame seeds.
Exercise:
1. Prepare fresh spinach, clean it, remove the roots and cut into sections, peel and shred carrots, cut shallots into chopped green onions, and put them all into a bowl after cutting.
2. Cook shredded carrots in water until they break, and blanch spinach for 30 seconds to remove oxalic acid and bitterness. Then add the bean curd skin and blanch for one minute to remove the beany smell.
3. Pour shredded carrots and spinach into a large bowl, add three eggs and mix well, then add chopped green onion, salt, chicken essence, pepper and soy sauce and mix well, and then add a small amount of flour several times and mix well.
4. Put the blanched tofu skin flat on the chopping board, put the prepared spinach stuffing flat, then roll it up from one side and steam it in a steamer for ten minutes.
5. Squeeze juice: cut garlic into powder and put it in a bowl, add a spoonful of Chili powder, white sesame seeds and chopped green onion, then pour Chili oil and stir until fragrant, then add salt, chicken essence, sugar, soy sauce, balsamic vinegar and sesame oil and stir well. Wancheng juice is ready.
6. After steaming, cut into pieces with a thickness of 1 cm, put them on a plate and eat them with the prepared juice.
Purple cabbage is nutritious and contains a lot of sulfur and anthocyanins. It is a powerful antioxidant, which can protect human body from free radicals, has anti-aging effect and can also relieve eye fatigue.
Recommended recipe: cold purple cabbage
Ingredients: purple cabbage, garlic, millet pepper, cucumber and white sesame.
Exercise:
1, rinse with clear water first, then cut in half, remove the hard core in the middle, then cut into shreds, add two spoonfuls of salt and one spoonful of sugar after cutting, mix well for ten minutes, and remove dampness and astringency.
2, cut some side dishes, cucumber shredded, millet spicy cut circle, garlic chopped garlic, purple cabbage also kill water, pour water to wash, remove and drain, and then dry the water by hand.
3. Add shredded cucumber, then add garlic, millet and spicy white sesame seeds, add hot oil to stimulate its fragrance, and add soy sauce, balsamic vinegar and sesame oil, so there is no need to add salt. You can add a spoonful of sugar, mix well and serve on a plate. Crispy and cool.
Carrots are rich in carotene, vitamin B and vitamin C, and have the functions of nourishing the liver, improving eyesight, and clearing away heat and toxic materials. Carotene can also be converted into vitamin A, which can prevent night blindness.
Recommended recipe: Fried shredded carrots with lean meat.
Ingredients: carrot, lean meat, black fungus, green pepper and garlic.
Exercise:
1, carrots are washed and cut into shredded carrots, black fungus is soaked in advance, shredded peppers and thin slices of lean meat.
2. Put the bottom oil in the hot pot and add lean meat. Stir-fry the meat over medium heat to give oil, add garlic and stir-fry with a little fresh soy sauce. Add shredded carrots, peppers and black fungus and stir-fry over high heat.
3. Stir-fry until the shredded carrots are slightly soft, add salt and stir-fry to taste, then add steamed fish tooth oil to refresh, stir-fry evenly and serve.
Contains a lot of lutein and zeaxanthin, which has antioxidant effect, absorbs harmful light and can keep macular health.
Recommended recipe: golden corn kernels
Ingredients: corn, salted eggs, green and red peppers.
Exercise:
1. First take out the egg yolk and steam it in a steamer for five minutes. Pour the peeled corn kernels into a bowl for later use, and dice the green and red peppers.
2. Put the corn kernels into a cold water pot, boil them over high heat, take them out for one minute, and let them cool slightly.
3. Next, take a raw egg yolk, add corn kernels and stir, so that each corn is covered with egg yolk, which will make the corn kernels more sticky. After stirring evenly, add one spoonful of custard powder and three spoonfuls of corn starch, then stir evenly so that each corn particle is covered with starch, and then drain the excess starch with a colander. The salted egg yolk is cooled and stirred into powder.
4. Boil the pot to 60% heat, then add corn kernels and fry for 15 seconds. It's all scattered. Continue to fry him with a small torch until the surface is golden and take it out.
5, leave the bottom oil in the pot, put some butter, then add salted egg yolk and stir-fry the sand slowly, then add a little salt, add some sugar, then add corn kernels, add green peppers and stir-fry for 15 seconds.
Nutrients such as vitamins and minerals can protect vitamin C and prevent it from being destroyed. Patients can supplement vitamin C to improve myopia.
Recommended recipe: tomato and egg soup
Ingredients: tomatoes, eggs and shallots.
Exercise:
1, blanch the tomato cutter with boiling water, remove the tomato skin, and then cut into pieces. Beat two eggs in a bowl and mix well for later use.
2. Put oil in a hot pot and stir-fry tomatoes on low heat. Stir-fry until the tomatoes melt into juice, then add appropriate amount of boiling water, and cook for another two minutes after the fire boils.
3. Then start seasoning, add the right amount of salt and pepper, or thicken with starch water a little, boil again, turn off the fire, slowly pour the egg liquid along the chopsticks, stir it a little, and finally sprinkle with chopped green onion. Ready-made, original and delicious.
Broccoli contains a lot of lutein and zeaxanthin, which can improve vision and prevent many eye diseases.
Recommended recipe: garlic and broccoli
Ingredients: broccoli, garlic
Exercise:
1. Prepare appropriate amount of broccoli and cut it into small flowers. Add a proper amount of salt to clear water and soak for half an hour. Cut garlic into pieces.
2. Boil the water in the pot, add salt and appropriate amount of oil, blanch the washed broccoli for one minute, remove and drain the water, then put the broccoli into a plate and prepare a plate for use.
3, put the right amount of oil in the pot, add the minced garlic to stir fry, add the right amount of oyster sauce to stir fry, add a little water, add a little soy sauce, color matching, chicken essence, salt, sugar, add the right amount of water starch hook, hook it until it is sticky, pour a little oil, and then pour it on broccoli.
Chinese cabbage, also known as cabbage, is nutritious and contains a lot of vitamins, vitamin C, carbohydrates and various minerals. The selenium contained in it has the function of protecting eyes.
Recommended recipe: scrambled eggs with cabbage
Ingredients: Chinese cabbage, eggs, garlic, dried peppers and shallots.
Exercise:
1. Tear the cabbage into pieces by hand and clean it for later use. Dice garlic, chop dried peppers, and cut shallots. Beat three eggs in a bowl, add salt, white pepper and some white vinegar to remove the fishy smell, and then add a little water to make egg liquid for later use.
2. Heat the oil in a hot pot, then pour in the egg liquid, stir it with chopsticks, and then pick it up for later use.
3. Reheat the pan and drain the oil. Add garlic and dried peppers and stir-fry cabbage for about 20 seconds. Add salt and soy sauce and continue to stir-fry until it tastes good. Then pour in the eggs and onions and stir-fry until the fragrance is fragrant.
Pea contains a lot of carotene and lutein, which is very beneficial to protect the optic nerve and improve vision. Among them, the carotene content is high, which can protect the integrity of epithelial cells, prevent inflammation and improve immunity, and is especially suitable for people who often stay up late with eyes, eyes fatigue and blurred vision.
Recommended recipe: Fried minced meat with peas.
Ingredients: peas, lean meat, garlic, carrots.
Exercise:
1. Wash the picked green peas, dice carrots, pat garlic into garlic paste, and chop lean pork into minced meat.
2. Boil water in the pot, pour in green peas and diced carrots. Blanched green peas will taste more tender and have a greener color, and it will take about one minute to drain.
3. Reheat the pot and put the oil in it. Stir-fry minced meat over medium heat until it is slightly yellow. Add peas and diced radish and stir well. Add cooking wine to remove fishy smell. Stir-fry evenly, season with salt, and add oyster sauce to refresh. Stir-fry and serve.
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