1. Potatoes
Potatoes are a well-rounded vegetable rich in vitamins C, B6, and potassium, which help maintain healthy heart function and nervous system. Their fiber content also aids digestion.
Recommended method: Braised pork and stewed potatoes
Ingredients: Pork belly: 300g;Potatoes: 2-3 pcs.;Ginger: to taste;Green onions: to taste;Cooking wine: to taste;Light soy sauce: to taste;Sugar: to taste;Edible oil: appropriate amount;Water: To taste.
Steps:1Cut the pork belly into cubes and blanch it with boiling water to remove blood and impurities.
2.Put an appropriate amount of cooking oil in the pot, and stir-fry the ginger slices and green onions until fragrant.
3.Put the blanched pork belly in a pan and stir-fry until the surface is slightly browned.
4.Add an appropriate amount of cooking wine, light soy sauce, sugar to taste, and stir-fry evenly.
5.Add water, cover the meat pieces, bring to a boil over high heat, then turn to low heat and simmer for 30 minutes until the pork belly becomes soft and flavorful.
6.Peel and cut the potatoes into cubes, add them to the stewed pork belly, and continue to simmer for about 20 minutes until the potatoes are soft and flavorful.
Tips: 1) The amount of seasoning can be increased or decreased according to personal taste.
2) During the cooking process, spices such as star anise and cinnamon can be added in an appropriate amount to enhance the taste.
2. Lotus root
Lotus root is a low-calorie vegetable rich in dietary fiber and vitamin C. It is believed to help lower cholesterol, promote digestion and reduce constipation.
Recommended method: cold lotus root slices
Ingredients: Lotus root: 1 root;Green onions: to taste;Ginger: to taste;Balsamic vinegar: to taste;Light soy sauce: to taste;Sugar: to taste;Salt: to taste;Edible oil: appropriate amount;Minced garlic (optional): to taste;Coriander (optional): To taste.
Steps:1Wash the lotus root, peel it, cut it into thin slices or shreds, blanch it in boiling water, boil it until soft (about 1-2 minutes), remove it and use cold water.
2.Pour an appropriate amount of cooking oil into the pot, add green onion and ginger and stir-fry until fragrant.
3.Put the blanched lotus root slices into a pot, add an appropriate amount of light soy sauce, sugar, salt and balsamic vinegar, and stir-fry evenly.
4.After turning off the heat, remove the fried lotus root slices and sprinkle with minced garlic and coriander.
Tips: 1) After blanching, the lotus root slices should not be boiled too softly, and it is better to maintain a certain taste.
2) The seasoning can be adjusted according to personal taste, and those who prefer sweeter or saltier can be increased or decreased appropriately.
3. Pumpkin
Pumpkin is rich in - carotene, potassium and vitamin C. It is good for eye health, the immune system, and **.
Recommended method: pumpkin sweet potato porridge
Ingredients: Pumpkin: Appropriate amount;Sweet potato: to taste;Rice: to taste;Water: To taste. Rock sugar or sugar: to taste to taste
Steps:1Wash and peel the pumpkin and sweet potatoes separately and cut them into small pieces for later use.
2.After washing the rice, put it in a container, add an appropriate amount of water and soak it for 30 minutes to make the rice fully absorb.
3.Put the soaked rice, pumpkin, and sweet potatoes into the porridge pot.
4.Add an appropriate amount of water, and the amount of water is controlled according to personal preference, which is generally 3-4 times that of the rice and material mixture.
5.Bring to a boil and turn to low heat and cook, stirring constantly to prevent sticking, about 30-40 minutes.
6.When the porridge is about to be cooked, add an appropriate amount of rock sugar or sugar, and adjust the sweetness according to personal taste.
7.Once cooked, turn off the heat, and before cooking, you can choose to press it into a paste or retain some graininess according to your personal taste.
Tips: 1) You can choose to increase or decrease the ratio of sweet potatoes and pumpkin according to your personal taste.
2) When cooking porridge, stir constantly to prevent it from sticking to the pan.
3) If you prefer a sweeter taste, you can sprinkle some cinnamon powder or a little cinnamon at the end to enhance the flavor.
Fourth, chrysanthemum
Chrysanthemum is a nutritious leafy vegetable rich in vitamins A, C and iron. It helps to boost immunity and replenish iron.
Recommended method: Scrambled eggs with chrysanthemum
Ingredients: Artemisia chrysanthemum: appropriate amount;Eggs: 2-3 pcs.;Green onions, ginger and garlic (optional): appropriate amount;Salt: to taste;Light soy sauce: to taste;Edible oil: appropriate amount;
Steps:1After the chrysanthemum is washed, cut the young chrysanthemum into sections for later use.
2.Crack the eggs into a bowl and beat and set aside.
3.Heat oil in a pot, add green onions, ginger and garlic and stir-fry until fragrant.
4.Put the chopped chrysanthemum into the pan and stir-fry until it is broken.
5.Pour the beaten eggs evenly over the chrysanthemum and stir-fry until the egg is solidified.
6.Add an appropriate amount of salt and light soy sauce to taste, stir-fry evenly and then remove from the pan.
Tips: 1) It does not take too long to fry the chrysanthemum to avoid over-frying and causing the chrysanthemum to lose its tender green color.
2) The amount of seasoning can be added or reduced according to personal taste.
3) If you prefer a more tender taste, you can blanch the chrysanthemum before stir-frying.
5. Lettuce
Lettuce is rich in chlorophyll and vitamin K, which are great for promoting bone health and blood clotting. It's also a low-calorie vegetable option.
Recommended practice: Oyster sauce lettuce
Ingredients: Lettuce: to taste;Oyster sauce: to taste;Minced garlic: to taste;Edible oil: appropriate amount;Salt: to taste (optional).
Steps:1Wash the lettuce, drain and tear it into appropriately sized pieces for later use.
2.Heat some cooking oil in a pan and stir-fry with minced garlic until fragrant.
3.Add the oyster sauce and stir-fry well to heat it slightly.
4.Put the washed lettuce in a pan and stir-fry quickly until the lettuce is soft and shrinks significantly.
5.Depending on your taste, you can add a pinch of salt to taste.
Tips: 1) The lettuce should not be stir-fried for too long to avoid the lettuce losing its crisp and tender taste.
2) If you want to add flavor, you can also add a little chicken essence or pepper to enhance the flavor.
Because these vegetables grow naturally and are free of pesticide residues, they are even more precious. Choosing these vegetables in your daily diet not only provides natural nutrients, but also reduces the risk of ingestion of pesticide residues. It is also relatively more accessible and provides people with affordable health options. Let's cherish these five nutritious and pesticide residue-free vegetables to add a healthy and beautiful choice to a healthy diet and quality of life. Whether it is on the family table or in the dishes of merchants, these vegetables have become a part of people's healthy life with their unique charm. Autumn and Winter Check-in Challenge