Vitamin E supplementation is not only for beauty, but also for good health. Vitamin E is ubiquitous in food and is stored in the body in a fat-soluble form and is a powerful antioxidant. To increase your vitamin E intake, prepare several foods rich in vitamin E: wheat germ oil, nuts (e.g. almonds, hazelnuts), leafy greens, avocados, and seafood. Now let's make a vitamin E-full food supplement dish - almond spinach mixed with avocado.
1. Vitamin E-rich recipe: almond spinach mixed with avocado.
Bills of Materials: Fresh spinach 200g
1 ripe avocado (about 200g).
Raw almonds 50g
2 cloves of garlic (about 5g)
Wheat germ oil 15ml
Lemon juice 10ml
Sea salt 5g ground black pepper 2g
Step breakdown:1Prepare the ingredients: Wash the spinach and remove the roots, cut the avocado in half, pit and peel it and cut it into small pieces, soak the almonds slightly in water and drain the water, and chop the garlic for later use (preparation time is about 10 minutes).
2.Vegetable leaf treatment: Blanch the spinach in boiling water for 30 seconds, quickly remove it and put it in cold water to cool to keep it crisp and tender, remove and drain the water (blanching time is 1 minute, cooling time is 2 minutes).
3.Almond baking: Preheat the oven to 180 degrees, place the almonds in a baking tray and bake for 10 minutes until slightly golden brown and crispy, remove and let cool (10 minutes for baking).
4.Preparation: In a large bowl, add the spinach, avocado chunks and almonds, sprinkle with chopped garlic and add wheat germ oil, lemon juice, sea salt and ground black pepper (mix time 5 minutes).
5.To serve: Place the mixed mixture of spinach, avocado and almonds on a plate and enjoy (3 minutes of plating time).
Special note: Spinach should not be blanched for too long to avoid losing nutrients and taste.
Avocados should be selected with good ripeness, and the taste will be better.
Almonds should not be baked excessively to avoid burnt loss of nutritional value.
If you don't pay attention, it can lead to nutrient loss, poor taste, and even affect the aesthetics of the dish.
2. The importance of vitamin E in Chinese food and health preservation.
Vitamin E is the "guardian saint" of antioxidant and anti-aging, and in Chinese food, we often use a variety of ingredients to achieve a balanced intake. For example, nuts are a natural treasure trove of vitamin E, and a moderate amount of cooking oil, such as wheat germ oil, can make vitamin E absorption more effective. In the concept of traditional Chinese medicine health preservation, vitamin E is also often combined with dietary therapy programs that nourish the kidney and liver, and enhance the elasticity of blood vessels. In addition to traditional ingredients, we can also look to global cuisines for inspiration, such as Mediterranean recipes, olive oil, nuts, dark vegetables, etc., which are good for vitamin E**.
The exploration of creative recipes is also one of the great joys of modern cooking. Take traditional spinach as an example, which we can combine with avocado to create a salad that is both nourishing and delicious; Or, combine Chinese cooking techniques, such as stir-frying, stewing, etc., with different ingredients to create a variety of vitamin E dishes. Through my personal culinary explorations, I have discovered that even simple ingredients can be brought to life when skillfully combined.
3. Innovation and inheritance of vitamin E recipes.
When I was exploring the culinary path of vitamin E ingredients, I was faced with the challenge of how to maximize the flavor of the ingredients without destroying the nutrients. Through practice, I have found that maintaining the right heat and time is the key. For example, spinach should not be blanched for too long, and almonds should be roasted just right, so that the nutritional value and taste of the ingredients can be preserved as much as possible. In addition, the storage of ingredients is also crucial, and nuts need to be sealed and protected from light to prevent oxidation.
Incorporating culture and art into cooking, food not only satisfies the palate, but also provides visual and spiritual enjoyment. Vitamin-E-rich ingredients are designed into colorful dishes with the emerald green of spinach, the cream of avocado and the golden yellow of almonds to add a touch of art to the table. At the same time, while inheriting the Chinese food culture, it is constantly exploring and innovating, so that the traditional and modern, Eastern and Western food cultures are integrated with each other to create a diversified food world.
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