1. Spinach:
Spinach is a vegetable rich in nutrients such as calcium, iron, and vitamin C. The calcium in it plays a key role in bone growth and maintaining bone density. At the same time, the vitamin C in spinach helps to promote the absorption of calcium, making it better used by the body. Moderate intake of spinach can help strengthen bones, especially for middle-aged and elderly people to maintain bone health.
Recommended method: Spinach omelet
Ingredients: 200 grams of eggs (about 4 pcs);150g spinach leaves, washed and chopped;50 g flour;50 g of milk;1 2 teaspoons salt;A pinch of pepper;Cooking oil in moderation.
Steps:1Prepare the spinach: Wash the spinach, drain and chop it for later use.
2.Beat the eggs: Crack the eggs into a bowl, add salt and pepper and stir to combine.
3.To make the spinach pulp: In a blender or mixing bowl, add the spinach leaves, flour, milk and blend into a homogeneous spinach pulp.
4.Mix the eggs and spinach pulp: Pour the beaten eggs into the spinach pulp and stir well to make sure the batter is well wrapped in the eggs.
5.Heat the pan with cold oil: Heat an appropriate amount of cooking oil in a pan to make sure the bottom of the pan is evenly covered.
6.Pour in the batter: Pour the mixed spinach egg batter into the pan and spread out into a pancake shape.
7.Fry on both sides: Fry over medium-low heat, turn over when the base is golden brown, and fry the other side until golden brown.
8.Remove from the pan: Remove the fried spinach omelet, cut into cubes or strips, and serve.
Tips: 1) Spinach can be blanched in advance to remove some of the astringency.
2) If you prefer a fluffier texture, you can add an appropriate amount of baking powder to the batter.
3) The ratio of eggs to spinach can be adjusted according to individual tastes.
4) Toppings can be added according to personal preference, such as minced green onions, diced ham, etc.
2. Artemisia chrysanthemum:
Artemisia chrysanthemum is a green vegetable that is rich in nutrients such as calcium, iron, and vitamin K. The vitamin K in it has a positive effect on bone formation and the maintenance of bone density, helping to prevent fractures and bone diseases. The rich fiber in chrysanthemum also helps maintain gut health and promotes calcium absorption.
Recommended method: Steamed chrysanthemum
Ingredients: Artemisia chrysanthemum 300 g;2 eggs;100 g of flour;Milk 150 ml;Appropriate amount of cooking oil;Salt to taste;Appropriate amount of chicken essence;Chopped green onion to taste.
Steps:1Prepare the chrysanthemum: Wash the chrysanthemum and cut it into sections.
2.Prepare the batter: Put the flour in a bowl, add the eggs, and stir to combine. Slowly add the milk and stir until the batter is smooth.
3.Add seasoning: Add salt and chicken essence to the batter and stir well.
4.Add the chrysanthemum: Add the chopped chrysanthemum segments to the batter and stir well to ensure that each chrysanthemum is evenly coated.
5.Steaming: Take a dish suitable for steaming vegetables and place the chrysanthemum evenly into the dish. Prepare a pot, add water and bring to a boil, place the dish on the steaming rack, cover the pot, and steam over medium-low heat for about 15-20 minutes.
6.Remove from the pot after steaming: When the chrysanthemum is steamed, remove it and sprinkle with some chopped green onions for garnish.
7.Remove from the pot: Heat a small amount of cooking oil in another pot and pour over the steamed chrysanthemum to remove from the pot.
8.Enjoy: Cut the steamed chrysanthemum into cubes and arrange it on a plate, and enjoy the delicious chrysanthemum cake.
Tips: 1) The thickness of the batter can be adjusted according to the individual taste, and if it is too thick, you can add some milk in moderation.
2) The steaming time can be adjusted appropriately according to the different steamers and heat to ensure that the chrysanthemum is steamed.
3) To prevent water vapor from dripping onto the chrysanthemum during steaming, you can put a damp cloth on the lid of the steamer.
3. Cabbage:
Bok choy is a tender green vegetable that is rich in nutrients such as vitamin C, vitamin K, and calcium. Calcium is an important component of bone health, helping to maintain bone density and prevent fractures. Cabbage has a refreshing taste and is suitable for cooking a variety of dishes, making it a healthy choice for middle-aged and elderly people to supplement calcium.
Recommended method: Stir-fry baby cabbage
Ingredients: 500 grams of bok choy;3 garlic cloves, minced;1 slice ginger, minced;2 tablespoons cooking oil;Salt to taste;Essence of chicken to taste (optional).
Steps:1Prepare the bok choy: Wash the bok choy, remove the old leaves, and cut into sections for later use.
2.Heat the pan with cold oil: Heat the pan and add cooking oil so that it evenly covers the bottom of the pan.
3.Sauté garlic and ginger: When the oil is hot, add the minced garlic and ginger and sauté over medium-low heat until fragrant.
4.Add the bok choy: Add the chopped bok choy and stir-fry quickly and evenly so that the aroma of garlic and ginger fully penetrates into the bok choy.
5.Seasoning: During the stir-frying process, add an appropriate amount of salt, and you can add some chicken essence to taste according to personal taste.
6.Stir-fry evenly: Stir-fry the bok choy evenly with a spatula or tongs to ensure that each slice of bok choy absorbs the seasoning evenly.
7.Stir-fry until raw: After the cabbage changes color, continue to stir-fry until it is broken, that is, it becomes soft but still retains a certain crisp and tender texture.
8.Remove from the pot: Stir-fry the cabbage until it is broken, then remove from the pan and serve on a plate.
9.Plating: Place the sautéed bok choy on a plate and garnish with some chopped coriander or chopped green onions.
Tips: 1) When stir-frying the cabbage, you should control the heat well to avoid frying too old and losing its tender and crispy taste.
2) Add an appropriate amount of light soy sauce or monosodium glutamate to taste according to personal taste.
3) If you like more layering, you can add some shredded shiitake mushrooms or fungus in moderation.
4) Stir-fried bok choy is a simple and delicious home-cooked dish that goes well with rice.
4. Celery leaves:
Celery leaves are rich in many minerals and vitamins such as calcium, iron, vitamin K, etc. The vitamin K is essential for bone formation and the regulation of bone density. Celery leaves have a fragrant taste, which can be used for cold dressing, stir-fried vegetables and other ways to eat, providing high calcium for middle-aged and elderly people while increasing appetite.
Recommended method: Celery leaf egg soup
Ingredients: 2 eggs;1 handful of celery leaves;Chicken broth or water 500 ml;Salt to taste;Pepper to taste;1 tablespoon cooking oil.
Steps:1Prepare the ingredients: Wash the celery leaves and cut them into sections, beat the eggs in a bowl and set aside.
2.Heat the pan with cold oil: Put the pot on the fire, add cooking oil, and when the oil temperature rises to a moderate temperature, add celery leaves and stir-fry evenly to retain the tender green color of the celery.
3.Add the eggs: When the leaves are fried until they are medium-rare, pour the beaten eggs evenly into the pan and stir quickly so that the eggs are evenly coated on the celery leaves.
4.Add the chicken stock or water: Pour the hot water or chicken stock into the pan and stir well until the eggs and celery are well combined.
5.Seasoning: Add salt and pepper according to personal taste, stir well, and adjust the taste.
6.Bring to a boil: Bring the egg and celery mixture in a pot to a boil, then reduce the heat to low and cook for about 1-2 minutes until the eggs are cooked through.
7.Cook: Once the soup is cooked, it can be removed from the pot and placed in a bowl with a fragrant aroma.
8.Serving: Finally, sprinkle some coriander or chopped green onions to enhance the texture of the soup.
Tips: 1) You can choose to use chicken broth or water according to your personal taste, and chicken broth will make the soup more delicious.
2) Stirring the eggs quickly will make the eggs form a delicate egg blossom shape in the soup.
3) If you prefer a lighter taste, you can season with salt without pepper.
5. Coriander:
Coriander is rich in vitamin K, vitamin C, calcium and other ingredients, which have a certain effect on bone health. Coriander has a unique taste and can be used to flavor various dishes, increase dietary diversity and improve calcium intake for middle-aged and elderly people.
Recommended method: Coriander mixed with beef
Ingredients: 200 grams of beef (you can choose tender brisket, tenderloin, etc.);1 handful of coriander;2 garlic cloves, minced;1 slice ginger, minced;2 tablespoons cooking oil;Light soy sauce 2 tablespoons;1 tablespoon soy sauce;1 teaspoon sugar;Salt to taste;1 teaspoon sesame oil.
Steps:1Prepare the beef: Wash the beef and slice it thinly and set aside.
2.Coriander Processing: Wash the coriander and finely chop it.
3.Prepare the seasoning: Mix the light soy sauce, soy sauce and sugar and stir well to serve as a sauce for the beef.
4.Cooking beef: Boil a pot of boiling water, blanch the beef slices, boil for 1-2 minutes, remove and drain for later use.
5.Sauté garlic and ginger: Heat cooking oil in a wok and add minced garlic and ginger and sauté until fragrant.
6.Sautéed beef: Add the blanched beef slices to the pan and stir-fry quickly until browned, making sure each slice of beef is evenly heated.
7.Add the sauce: Pour the prepared sauce into the pan and continue to stir-fry evenly so that the beef is evenly coated with the sauce.
8.Seasoning: Season with salt to taste and continue to saute.
9.Add the coriander: Finally, add the chopped coriander and stir well.
10.Add sesame oil: Add sesame oil before turning off the heat and stir well to make the aroma of sesame oil fully integrated into the beef.
11.Serving: Place the mixed coriander beef on a plate and garnish with some chopped peanuts or sesame seeds.
12.Serve: Beef tossed with coriander and serve.
Tips: 1) After the beef is cooked, it can be rinsed with cold water to remove the blood and make the meat more tender.
2) Coriander can be increased or decreased according to personal taste, and if you don't like coriander, you can also substitute other favorite spices.
Sixth, small rape:
Oilseed rape contains a lot of calcium, vitamin K, folic acid and other components that are beneficial for bone health. Folic acid plays an important role in bone growth and repair, and can help prevent fractures. The young leaves of rape are suitable for stir-frying, cold dressing, etc., and it is a delicious and healthy vegetable. Middle-aged and elderly people can eat small rape in moderation to help enhance bone health.
Recommended method: Stir-fried rape with shiitake mushrooms
Ingredients: 200 grams of fresh shiitake mushrooms;1 handful of small rape;2 garlic cloves, minced;1 slice ginger, finely chopped;2 tablespoons cooking oil;Salt to taste;Light soy sauce 1 tablespoon;Essence of chicken to taste (optional).Pepper to taste;
Steps: 1) Prepare the ingredients: Slice the shiitake mushrooms, wash the small rape, drain and set aside.
2) Cook and fry shiitake mushrooms: Heat a pan, add cooking oil, and fry the shiitake mushroom slices in the pan until golden brown on both sides, so that the shiitake mushrooms exude a unique aroma.
3) Sauté garlic and ginger: Add the minced garlic and ginger and sauté over medium-low heat until fragrant.
4) Add the small rape: Add the washed small rape and stir-fry evenly, so that the garlic and ginger fragrance can penetrate into the small rape.
5) Seasoning: Add light soy sauce and continue to stir-fry evenly so that the rape evenly coats the sauce.
6) Add the shiitake mushrooms: Add the fried shiitake mushroom slices to the pan and continue to stir-fry well.
7) Seasoning: Add salt and chicken essence according to personal taste, use pepper to enhance the flavor, and stir well.
8) Juice removal: When the rape is fried until it is broken, you can turn off the heat, so you don't need to fry it too old to maintain a certain crisp and tender taste.
9) Plating: Serve the fried shiitake mushrooms and rape on a plate, sprinkle some chopped coriander or chopped green onions as a garnish according to your preference.
10) Serve: Stir-fried small rape with shiitake mushrooms can be served, and the aroma is tangy.
Tips: 1) The stir-fry time of the small rape should be mastered well to avoid frying too old and losing the tender and crispy taste.
2) Sauté the shiitake mushrooms until golden brown to enhance the flavor of the dish, but pay attention to the heat and avoid over-frying.
3) If you already have light soy sauce in the dish, pay attention to the amount of salt when adding it to avoid being too salty.
4) You can choose fresh or dried shiitake mushrooms, soak them in advance and then slice them.
In the journey of nourishing bones in winter, high-calcium vegetables have become an important part of the healthy diet of middle-aged and elderly people. By consuming abundant spinach, chrysanthemum, bok choy, celery leaves, coriander and canola, it not only provides enough calcium, but also infuses the body with a variety of vitamins and minerals. These calcium-rich dishes are delicious and nutritious, providing solid support for the bones of middle-aged and elderly people, helping them to be more flexible in their legs and feet. In winter, making "high-calcium vegetables" a gift on the table is a beautiful way for us to care for the health of middle-aged and elderly people. May these delicious ingredients become a gift to warm the body in the cold season, so that everyone who walks in the years can have solid bones and a healthy body in winter. December Creation Incentive Program