In the cold winter, people tend to pay more attention to dietary maintenance, and calcium supplementation has become an important part of the season's health. However, many people have a misconception about calcium supplementation, which means consuming high-calorie foods that lead to unnecessary weight gain. In fact, choosing some affordable, low-calorie ingredients in winter, through clever matching and cooking, can not only achieve the effect of calcium supplementation, but also maintain the lightness of the body. In this season, stir-fried edamame, stir-fried rape with shiitake mushrooms, boiled kale, seaweed egg drop soup and kelp tofu soup have become popular health dishes, which are not only delicious in taste, but also close to the people, and are ideal for everyone to enjoy easily.
OneStir-fried edamame
Xianggan is a kind of soy product made by fermentation with soybeans as the main raw material, which is rich in high-quality protein and calcium. Paired with tender green edamame, it is not only delicious, but also rich in dietary fiber, which helps to promote intestinal peristalsis. This dish is not only rich in protein and calcium, but also rich in vitamin C, which has a positive effect on boosting immunity and bone health.
Ingredients: 200 grams of dried fragrant;Edamame 300 grams;Garlic to taste;Ginger to taste;Edible oil in moderation;Salt and light soy sauce to taste.
Steps:1Wash the edamame, remove both ends, and blanch in boiling water for about 2-3 minutes to make the edamame more tender.
2.Remove the blanched edamame, cool the water, drain and set aside.
3.Cut the dried fragrant into small pieces, finely chop the ginger, and cut the green garlic into pieces for later use.
4.Heat an appropriate amount of cooking oil in a pot, add the chopped dried fragrant and stir-fry until the surface of the fragrant dried fragrant is slightly yellow.
5.Add the minced ginger and stir-fry until fragrant, then add the edamame and continue to stir-fry evenly.
6.Pour in an appropriate amount of light soy sauce, continue to stir well, add a small amount of salt, and adjust the appropriate amount according to personal taste.
7.Finally, sprinkle with green garlic and stir-fry quickly.
Tips: 1) The purpose of blanching edamame is to make it easier to cook and keep the tender texture, be careful not to blanch for too long to avoid losing nutrients.
2) Dried fragrant and easy to absorb oil, you can put less oil when stir-frying to maintain a light taste.
3) When seasoning, you can add some spices such as pepper, allspice, etc. according to your personal taste to add flavor.
4) Try to choose fresh edamame for a smoother texture.
5) Don't stir-fry the dried and edamame over too much heat to avoid the ingredients being too dry.
IIStir-fried rape with shiitake mushrooms
Shiitake mushrooms are rich in protein, B vitamins and minerals, especially iron, potassium, phosphorus, etc., which help to improve immunity and promote bone health. Rape is rich in carotene and vitamin C, which play an important role in vision protection and antioxidants. This dish is both delicious and nutritious thanks to the combination of shiitake mushrooms and the tender greens of rape.
Ingredients: 200 grams of shiitake mushrooms;Rape 300 g;Garlic to taste;Ginger to taste;Edible oil in moderation;Salt to taste;Light soy sauce to taste.
Steps:1Slice the shiitake mushrooms, wash the rape, cut into sections and set aside.
2.Put an appropriate amount of cooking oil in the pot, heat it until it is 70% hot, put in the chopped shiitake mushrooms, and stir-fry over medium-low heat until the shiitake mushrooms come out of the water and the surface is slightly charred.
3.Add minced garlic and ginger and continue to stir-fry until fragrant.
4.Add the chopped rape to the pot, stir-fry evenly, pay attention to the stir-fry time, so that the rape will be soft but still maintain a certain crisp and tender taste.
5.In the process of stir-frying, add an appropriate amount of salt and light soy sauce, stir well, and make the seasoning more flavorful.
6.When the rape is cooked, remove from the pot and serve on a plate.
Tips: 1) Shiitake mushrooms can be soaked in advance before stir-frying, so that they are easier to absorb the flavor after softening.
2) The choice of rape can be based on personal taste, you can choose small tender rape or large rape to ensure freshness and elasticity.
3) When stir-frying shiitake mushrooms, don't heat too much, so as not to burn the outside and keep the taste of the shiitake mushrooms.
4) When adding salt and light soy sauce, it can be adjusted according to personal taste, and should not be too salty.
5) The use of ginger and garlic can increase the aroma according to personal taste, and also help to relieve greasyness.
6) It is not advisable to stir-fry for a long time to maintain the fresh and tender taste of the vegetables.
IIIBlached kale
Kale is a green leafy vegetable that is rich in many nutrients such as vitamin C, vitamin K, and folic acid. Blanching is a lightweight way to cook vegetables that preserve their original flavor. This light and tasty dish not only helps to replenish vitamins and minerals, but also maintains skin elasticity, making it a good choice for winter care**.
Ingredients: 300 grams of kale;Edible oil in moderation;Salt to taste;Soy sauce to taste;Minced garlic to taste;Minced ginger to taste.
Steps:1Wash the kale, remove the old roots, and cut into sections for later use.
2.Add an appropriate amount of water to the pot, add the kale, and cook until the water boils, then cook for another 1-2 minutes until the kale is ripe and tender.
3.Remove the boiled kale, overcool water, drain and set aside.
4.Add an appropriate amount of water to the pot again, add a small amount of cooking oil and salt after boiling, and adjust the water to a slightly salty state.
5.Place the boiled kale on a plate.
6.Add minced ginger, minced garlic, and hot cooking oil to the water in which the kale is boiled, and pour over the kale.
7.Finally, drizzle with an appropriate amount of soy sauce and serve.
Tips: 1) The blanching time should not be too long, so as not to lose the crisp and tender taste of the kale.
2) Add oil and salt to the water in which the kale is boiled to help enhance the tender flavor of the kale.
3) The hot oil drizzled over the kale can better release the aroma of minced ginger and garlic, making the whole dish more delicious.
4) The amount of edible oil can be controlled in an appropriate amount, and it can be added or subtracted according to personal taste.
5) In order to maintain the color and texture of the kale, prepare a container soaked in cold water in advance and quickly put the boiled kale into it.
6) The amount of soy sauce can also be adjusted according to personal taste, and should not be too salty.
FourthSeaweed egg drop soup
Seaweed is rich in iodine, which is important for maintaining thyroid function and promoting metabolism. With fresh and tender egg flowers, it not only has a delicate taste, but also is rich in high-quality protein. This soup warms the body and provides a wealth of nutrients, making it a simple yet delicious calcium supplement.
Ingredients: 5 grams of seaweed;2 eggs;500 ml of stock or water;Shallots to taste;Salt to taste;Edible oil in moderation;
Steps:1Cut the nori into small pieces and set aside.
2.Crack the eggs into a bowl, lightly beat and set aside.
3.Add stock or water to a pot and bring to a boil over high heat.
4.Once boiling, add the nori slices and cook over low heat for 1-2 minutes until the nori fully unfolds.
5.Slowly pour the beaten eggs into the pan and stir with chopsticks to form an egg drop shape.
6.Continue to simmer for 1-2 minutes until the egg droppers are cooked through.
7.Add salt to taste and season to taste.
8.When filling the pot, you can sprinkle some chopped shallots, drizzle with a small amount of cooking oil, and serve.
Tips: 1) Choose fresh seaweed for a better taste.
2) When the eggs are beaten, a little starch can be added to make the egg flowers more delicate.
3) You can choose stock or water as the base of the soup, but the soup stock will make the soup more delicious.
4) When boiling seaweed egg drop soup, the heat should not be too high, so as not to cook the egg drop old.
5) It is best to add salt after the egg curls are fully cooked to avoid affecting the shape of the egg curls.
6) If you like, you can add some other seasonings, such as chicken essence or pepper, in moderation to add flavor.
FiveKelp tofu soup
Kelp is rich in calcium, iodine and dietary fiber, which has a positive effect on bone health and metabolism. Paired with tender tofu, it not only has a rich taste, but also provides high-quality vegetable protein. This soup is delicious and wholesome, making it ideal for a winter calcium supplement.
Ingredients: 20 grams of kelp;Tender tofu 200 g;500 ml of stock or water;Shallots to taste;Ginger to taste;Edible oil in moderation;Salt to taste;Soy sauce to taste;
Steps:1Soak the kelp in advance until soft, cut it into appropriate size segments, and cut the tender tofu into cubes for later use.
2.Heat an appropriate amount of cooking oil in a pan, add the chopped ginger, and fry slightly until fragrant.
3.Add the stock or water prepared in advance and bring to a boil over high heat.
4.After boiling, add the soaked kombu and simmer for about 15-20 minutes to add more flavor.
5.Put the sliced tofu cubes into the pot and cook over low heat for about 5-8 minutes to allow the tofu to fully absorb the soup.
6.Add salt and soy sauce and season to taste.
7.Finally, sprinkle with chopped shallots and stir well.
Tips: 1) Don't soak the kelp for too long to avoid losing nutrients and taste.
2) Using dashi will make the soup more delicious, and if you don't have dashi, water is also a viable option.
3) Tofu can choose tender tofu for a more tender taste.
4) The tofu should not be cooked for too long, so as not to affect the taste of the tofu too soft.
5) When adding salt and soy sauce, you can try it in moderation to achieve the most suitable taste for your personal taste.
6) Shallots can provide extra aroma, add more if you like.
7) The lightness of the soup base is paired with the umami of kelp and tofu, making this soup both simple and delicious.
Calcium supplementation in winter is no longer a burden of worrying about weight, but a feast that takes into account the joy of eating and stomach and physical health. Ingredients such as dried mushrooms, shiitake mushrooms, rape, kale, seaweed and kelp are not only delicious but also nutritious and colorful for the winter table. And this series of delicacies is actually not expensive, **close to the people, so that everyone can easily have a good habit of calcium supplementation in the cold season. On a cold day, choosing these delicious and healthy winter ingredients allows us to enjoy the food while injecting a steady stream of vitality into our body, becoming an energetic winter person.
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