1. Dragon's mustache:
Mustard green, also known as purple cabbage, is a folate-rich vegetable with elongated, purple leaves. Rich in folic acid, it helps in cell repair and hematopoiesis, and improves immunity. It is also rich in trace elements such as vitamin C, calcium, iron, etc., which help to maintain blood health and strengthen bone structure. Eaten in winter, it can help strengthen the body's resistance and maintain a healthy state.
Recommended method: cold salad with dragon's beard
Ingredients: Appropriate amount of dragon's mustard;Appropriate amount of minced green onion, ginger and garlic;Salt in moderation;Vinegar to taste;Light soy sauce in moderation;Appropriate amount of sugar;Appropriate amount of sesame oil;Appropriate amount of chopped peanuts or sesame seeds (optional).
Steps:1Wash the seaweed, blanch it in boiling water (about 30 seconds to 1 minute), remove it and put it in cold water to cool for later use.
2.Prepare a container and mix with minced green onion, ginger and garlic, salt, vinegar, light soy sauce, sugar, and sesame oil to form a cold sauce.
3.Drain the cooled seaweed, put it in the cold sauce and mix well, so that the seasoning is evenly coated on the seaweed.
4.Garnish with a pinch of chopped peanuts or sesame seeds if you like.
5.Put the mixed dragon mustard in the refrigerator for a while to add flavor to it, and then take it out and enjoy.
Tips: 1) The proportion in the salad can be adjusted according to personal taste.
2) Don't blanch the seaweed for too long, just blanch it until soft to retain its crisp and tender texture.
3) You can add some garlic paste, chili oil, etc. to increase the flavor according to personal preference.
2. Cabbage:
Cabbage is one of the common leafy vegetables in winter and is rich in folic acid, vitamin C and carotene. It has the effects of lowering blood lipids, enhancing immunity, and promoting digestion. Cabbage is also rich in fiber, which helps regulate gastrointestinal function and maintain digestive health.
Recommended practice: Hot and sour cabbage
Ingredients: 1 cabbage;Appropriate amount of shredded carrots (optional);Appropriate amount of minced garlic;Appropriate amount of minced ginger;Appropriate amount of dried chili pepper or paprika;Salt in moderation;Appropriate amount of sugar;Vinegar to taste;Light soy sauce in moderation;Appropriate amount of sesame oil;Appropriate amount of chopped peanuts (optional).
Steps:1Cut the cabbage into cubes, soak in salted water for 20-30 minutes, soften and remove, drain and set aside.
2.Prepare a container and add minced garlic, minced ginger, dried chili pepper or chili powder, salt, sugar, vinegar, light soy sauce, sesame oil, and mix into seasoning according to personal taste.
3.Add the drained cabbage to the seasoning and coat the sauce evenly.
4.If you like, add shredded carrots and mix well.
5.Finally, sprinkle some chopped peanuts for garnish, depending on personal taste.
6.Put the mixed hot and sour cabbage in the refrigerator for a while to add flavor to it, and then take it out and enjoy.
Tips: 1) The purpose of soaking cabbage in brine is to soften the crispness of the cabbage and make it easier to absorb the flavor.
2) The amount of chili peppers and ingredients can be adjusted according to personal taste, increasing or decreasing the spiciness and sourness.
3) Crushed peanuts can add flavor, or you can choose other nuts or sesame seeds for garnish.
3. Cauliflower:
Cauliflower is rich in vitamin C, folic acid and fiber, which have antioxidant and immune-boosting properties. Folic acid helps with cell** and repair, which is especially important for women's health during pregnancy. In addition, the nutrients in cauliflower help improve cardiovascular health and prevent infections.
Recommended method: Dry sautéed cauliflower
Ingredients: Appropriate amount of fresh flowers (or frozen cauliflower);Appropriate amount of minced garlic;Appropriate amount of minced ginger;Appropriate amount of dried chili peppers;Salt in moderation;Appropriate amount of sugar;Light soy sauce in moderation;Appropriate amount of sesame oil;Appropriate amount of chopped peanuts (optional).Chopped green onion to taste (optional).
Steps:1Wash the cauliflower, control the moisture, and cut into small pieces of moderate size for later use.
2.Pour an appropriate amount of oil into the pot, boil until it is six or seven hot, add the cauliflower, fry it over low heat until the cauliflower is golden brown, remove and drain for later use.
3.Leave a little base oil in the pot, add minced ginger, minced garlic and dried chili peppers and stir-fry until fragrant.
4.Add the fried cauliflower and stir-fry evenly, add a little salt, sugar, and light soy sauce to taste, and stir-fry well.
5.Finally, pour in an appropriate amount of sesame oil and stir-fry quickly to evenly coat the seasoning on the cauliflower.
6.Garnish with a little chopped peanuts or chopped green onions.
7.Serve on a plate.
Tips: 1) Pay attention to the oil temperature when frying cauliflower, not too high, so as not to scorch the cauliflower.
2) The amount of seasoning can be adjusted according to personal taste.
3) The spiciness of the dried chili peppers can be increased or decreased according to personal preference.
Fourth, cabbage:
Boulche contains a variety of vitamins and minerals such as folate, vitamins C and K. Folic acid helps to maintain the normal function of cells and strengthens immunity. At the same time, cabbage is rich in fiber, which contributes to intestinal health and the proper functioning of the digestive system.
Recommended practice: Shredded cabbage
Ingredients: 1 cabbage;Appropriate amount of minced garlic;Appropriate amount of minced ginger;Appropriate amount of dried red pepper (optional);Salt in moderation;Appropriate amount of chicken essence or monosodium glutamate (optional);Cooking oil in moderation.
Steps:1Wash and drain the cabbage, remove the outer leaves, and cut the cabbage into appropriately sized chunks for later use.
2.Pour an appropriate amount of cooking oil into the pot, heat it and add minced garlic, ginger and dried red pepper and stir-fry until fragrant.
3.Add the cabbage cubes and stir-fry with a spatula to heat the cabbage evenly.
4.Keep stir-frying to make the cabbage soft and cooked, add an appropriate amount of salt to taste, and you can choose to add chicken essence or monosodium glutamate according to your personal taste to enhance the taste.
5.Stir-fry until the cabbage is soft and brightened.
Tips: 1) Do not stir-fry too hot, so as not to burn or cook unevenly.
2) Add light soy sauce or other seasonings according to personal taste.
3) If you like a crispier texture, you can also stir-fry a little shorter.
These four folate-rich vegetables not only provide us with a variety of essential nutrients during the winter months, but also provide the body with sufficient folic acid to help maintain the body's health. Whether it's the delicate leaves of the dragon's mustard, the freshness and refreshingness of the cabbage, the nutritious cauliflower, or the versatility of cabbage, they are all delicacies on the winter table. Through a balanced intake of these folic acid-rich vegetables, we can not only strengthen the body's immunity, but also provide enough energy and nutrients to keep us energetic and live a healthy and happy life during the cold winter. May these delicious vegetables bring you warmth and vitality and make the cold season even warmer and more beautiful. Autumn and Winter Check-in Challenge