1. Mustard greens:Mustard greens are a nutritious leafy green vegetable that is rich in vitamin C and carotene, which help boost immunity and ward off colds during the cold season. Its characteristic spicy flavor helps to warm the body and promote blood circulation, and is rich in dietary fiber, which is beneficial for intestinal health.
Recommended method: Stir-fry mustard greens
Ingredients: 500 g of fresh mustard greens;3 garlic cloves (minced);1 slice ginger (minced);Edible oil in moderation;Salt in small amounts;Light soy sauce to taste.
Steps:1Prepare mustard greens: Pick and wash the fresh mustard greens, remove the old leaves, and cut the mustard greens into segments for later use.
2.Heat the pan with cold oil: Heat a frying pan, add an appropriate amount of cooking oil, wait for the oil to be at a moderate temperature, add the minced garlic and ginger and stir-fry until fragrant.
3.Sautéed mustard greens: Add the chopped mustard greens and stir-fry quickly to evenly coat the mustard greens with the aroma of garlic and ginger.
4.Seasoning: In the process of stir-frying mustard greens, add a little salt and light soy sauce in an appropriate amount to season evenly, and pay attention to the salt to keep the original taste of mustard greens.
5.Stir-fry evenly: Continue stir-frying over medium-low heat to evenly heat the mustard greens and keep the vegetables tender and crispy.
6.Remove from the pan: When the mustard greens are green and lightly cooked, they are ready to remove. Do not overcook to preserve the tender taste of the mustard greens.
7.Plating: Place the sautéed mustard greens on a plate and sprinkle with chopped peanuts or chopped coriander to enhance the taste.
8.Enjoy: Stir-fried mustard greens are served as a nutritious vegetarian dish to pair with a main course or other dishes, making it a delicious, simple home-cooked dish.
Tips: 1) Mustard greens selection: Choose mustard greens with tender green colors and full leaves, so that the stir-fried vegetables have a bright color and a better taste.
2) Master the heat: When stir-frying mustard greens, heat them quickly to maintain the crisp and tender texture of mustard greens and not be too soft.
3) Seasoning skills: When seasoning, you can add an appropriate amount of sesame oil or pepper oil according to your personal taste to increase the flavor.
2. Lettuce:Lettuce is rich in vitamin K, vitamin A, and folic acid, making it a low-calorie and high-fiber vegetable. Its sweet and crisp taste makes it a favorite on the winter table, and at the same time, lettuce also helps to clear away heat and detoxify, which is helpful for maintaining respiratory health.
Recommended method: Stir-fry meat with lettuce
Ingredients: Lettuce 300 grams;Lean slices 150 grams;1 slice ginger (minced);2 garlic cloves (minced);1 tablespoon of cooking wine;Light soy sauce 2 tablespoons;Salt to taste;Sugar to taste;Edible oil in moderation;
Steps:1Prepare the vegetables: Peel the lettuce and cut it into thin slices or shreds, and cut the lean meat into slices for later use.
2.Marinated meat: Add cooking wine and light soy sauce to the sliced lean meat, stir well and marinate for 10-15 minutes to increase the tenderness of the meat.
3.Heat the pan with cold oil: Heat a frying pan, add an appropriate amount of cooking oil, wait for the oil to be at a moderate temperature, add the minced ginger and garlic and stir-fry until fragrant.
4.Stir-fried lettuce: Add shredded lettuce and stir-fry quickly over medium-low heat to evenly coat the lettuce with the fragrance of ginger and garlic.
5.Stir-fried pork slices: Add the marinated lean pork slices, stir-fry quickly, keep the heat and let the meat slices evenly absorb the flavor.
6.Seasoning: Add an appropriate amount of salt and sugar, season evenly, pay attention to the amount of salt, you can put less in moderation, to maintain the original flavor of lettuce and meat.
7.Continue stir-frying: Continue stir-frying over medium-low heat until the lettuce and meat slices are cooked and flavorful, and the meat slices are tender.
8.Remove from the pan: Once the lettuce and meat are cooked, remove from the pan.
9.Plating: Stir-fry the stir-fried lettuce on a plate and sprinkle with chopped coriander or chopped green onion to enhance the taste.
10.Enjoy: Stir-fried meat with lettuce is served as a delicious main course to accompany the main course.
Tips: 1) Lettuce selection: Choose fresh, green lettuce for a better taste.
2) Marinating of meat slices: When marinating meat slices, you can add some starch and a little light soy sauce to enhance the taste of the meat slices.
3) Master the heat: Stir-fry quickly to maintain the crisp and tender texture of the lettuce and not be too soft.
3. Winter melon:Winter melon is a thirst-quenching vegetable that is rich in water and helps to maintain the body's water balance. In addition, winter melon is also rich in vitamin C and B vitamins, which have certain effects on antioxidant and skin whitening. Its light flavor is suitable for winter consumption and helps to clear away heat and dryness.
Recommended method: Winter melon ball soup
Ingredients: 300 grams of winter melon;Minced pork 150 g;Shrimp 100 g;Leeks 50 g;1 egg;Meatballs in moderation (ready-made or homemade can be purchased);1 slice of ginger;Edible oil in moderation;Salt to taste;Coriander (for garnish).
Steps:1Prepare the ingredients: Peel the winter melon and cut it into small pieces. Chop the shrimp into minced shrimp and cut the leeks into small pieces. If you use ready-made balls, you can use them directly;If it is homemade, prepare the meatballs in advance.
2.Heat the pan with cold oil: Heat the pan, add an appropriate amount of cooking oil, add ginger slices and stir-fry until fragrant.
3.Stir-fry filling: Add minced pork and shrimp and stir-fry until browned, making sure cooked through.
4.Add the eggs: Crack in the eggs and stir quickly to form an even egg drop.
5.Add the winter melon: Add the chopped melon cubes and continue to stir-fry for a while to heat evenly.
6.Add water to boil the meatballs: Add an appropriate amount of water, put in the meatballs after the water boils, and cook until the meatballs float.
7.Add the leeks: When the meatballs are cooked, add the chopped leeks and stir-fry evenly.
8.Seasoning: Add an appropriate amount of salt according to personal taste, season evenly, and pay attention to the amount of salt.
9.Serving: Place the boiled winter melon meatball soup in a bowl and sprinkle with some coriander for garnish.
10.Enjoy: Serve with warm winter melon balls as a delicious soup that can be eaten with a main dish.
Tips: 1) Meatball selection: If you use ready-made meatballs, be careful not to cook them for too long so as not to be too soft.
2) Seasoning Tips: Add some chicken essence or pepper according to your personal taste to enhance the umami of the soup.
3) Cooking time: The cooking time of winter melon and meatballs should not be too long to maintain the taste of the ingredients.
Fourth, white radish:White radish is a common root vegetable that is rich in vitamin C, potassium, and dietary fiber. Its spicy flavor helps to warm the body, and it has the effect of dissolving phlegm and strengthening the stomach. In the cold and dry winter, moderate consumption of white radish can help promote metabolism and enhance the body's immunity.
Recommended method: Pickled shredded white radish
Ingredients: 1 white radish;Salt to taste;Sugar to taste;MSG Appropriate amount;Vinegar to taste;Appropriate amount of paprika (optional);Ginger (sliced) Appropriate amount;Minced garlic to taste.
Steps:1Prepare the white radish: Peel the white radish, wash it, and cut it into thin strips, which can be cut using a grater or knife.
2.Pickled white radish: Place the shredded white radish in a clean container.
3.Add salt: Sprinkle an appropriate amount of salt evenly on the shredded white radish and stir well with your hands so that the salt evenly coats the white radish.
4.Marinating time: Cover the lid and leave for 15-20 minutes to allow the daikon to absorb the salt and become soft.
5.Stir in the seasoning: Add an appropriate amount of sugar, monosodium glutamate, vinegar to the pickled white radish, and add some chili powder according to personal taste.
6.Add ginger and garlic: Add the chopped ginger slices and minced garlic to make the flavor even stronger.
7.Stir well: Stir well with chopsticks or a spoon to ensure that the seasoning is evenly distributed over the shredded radish.
8.Flavor time: Continue to seal the seasoned shredded white radish to flavor and place it in the refrigerator to marinate for several hours or overnight to make the flavor more intense.
9.Bottling: Fill the pickled shredded white radish into a clean glass bottle.
10.Enjoy: Pickled shredded white radish can be served with meals, pasta, or as a cold dish on its own.
Tips: 1) Choice of vinegar: You can choose rice vinegar, aged vinegar or fruit vinegar, according to personal taste.
2) Paprika optional: If you like spicy, you can add an appropriate amount of paprika.
3) Storage time: Pickled shredded white radish is kept in the refrigerator and can last for a while, but it is best to consume it within a week.
5. Broccoli:Broccoli is a nutrient-rich green vegetable rich in dietary fiber, vitamin C, and folate. Its unique aromatic flavor and tender crunch make it a healthy choice on the winter table. The nutrients in broccoli help improve texture while providing abundant energy.
Recommended practice: Broccoli shrimp
Ingredients: 1 broccoli;200g fresh shrimp;2 garlic cloves (minced);1 small piece of ginger (minced);Edible oil in moderation;Salt to taste;1 tablespoon soy sauce;1 tablespoon of cooking wine;1 2 teaspoons of sugar;Essence of Chicken Appropriate amount;Pepper to taste;Minced green garlic (optional, for garnish).
Steps:1Prepare the ingredients: Wash the broccoli and cut into small florets, remove the shells of the shrimp and set aside.
2.Blanch the broccoli: Blanch the chopped broccoli in boiling water, cook until it changes color, remove and set aside.
3.Stir-fry shrimp: Add an appropriate amount of cooking oil to a hot pan, add the shrimp and stir-fry until they change color, remove and set aside.
4.Stir-fry spices: Leave the bottom oil in the pan, add the minced garlic and ginger and sauté until fragrant.
5.Sautéed broccoli: Add the blanched broccoli and stir-fry evenly.
6.Add seasoning: Add soy sauce, cooking wine, sugar, and continue to stir-fry evenly.
7.Sautéed shrimp and seasoning: Add the fried shrimp, add salt, pepper and chicken bouillon, stir-fry evenly to ensure that all ingredients are evenly flavored.
8.Remove from the pan: Make sure the shrimp are browned and cooked through, and sauté the broccoli until tender.
9.Plating: Place the sautéed broccoli shrimp on a plate and garnish with some minced green garlic.
10.Enjoy: Warm broccoli shrimp is served and can be served as a main course or as a side dish with a main dish.
Tips: 1) Blanching tips: Don't blanch broccoli for too long to keep the vegetables crispy.
2) Condiment adjustment: When seasoning, you can add or decrease salt, pepper and other seasonings according to your personal taste.
3) Shrimp selection: Using fresh shrimp makes the dish more delicious and delicious.
6. Cabbage:Cabbage is one of the indispensable vegetables on the winter table, rich in vitamins C and K, and has the effect of clearing heat and detoxifying, and quenching thirst. Its sweet and flat flavor makes it suitable for stewing, frying or cold dressing, injecting warmth into the cold season.
Recommended method: Cabbage stew
Ingredients: 300 grams of pork cuts;1 Chinese cabbage;1 slice of ginger (sliced);1 green onion (cut into sections);2 tablespoons cooking wine;Light soy sauce 2 soups;Salt to taste;Sugar to taste;Edible oil in moderation;Warm water to taste.
Steps:1Prepare the ingredients: Rinse the pork cubes with water, cut the cabbage into large pieces, slice the ginger, and cut the green onions into pieces for later use.
2.Heat the pan with cold oil: Pour an appropriate amount of cooking oil into the frying pan, heat it and add ginger slices to fry until fragrant.
3.Sautéed pork: Add the pork pieces and stir-fry until browned so that the surface of the pork is golden brown.
4.Add cooking wine and light soy sauce: Add cooking wine and light soy sauce and stir-fry evenly so that the meat pieces are evenly coated with seasoning.
5.Add warm water: Add enough warm water to soak the pieces of meat in the water, a little more.
6.Add the cabbage and season to taste: Add the chopped Chinese cabbage and green onions, and add the salt and sugar to taste.
7.Bring to a simmer: Reduce the boiling pot to low heat, cover and simmer for 30-40 minutes until the cabbage is cooked and rotten.
8.Seasoning: Adjust the amount of salt and sugar again to your personal taste to ensure that the taste is moderate.
9.Remove from the pot: When the cabbage is simmered until cooked and the soup is rich, it can be removed from the pot.
10.Plating: Place the cabbage stew in a bowl and garnish with some chopped green onions or coriander.
11.Enjoy: Warm cabbage stew is ready to serve and can be eaten as a main course or as a side dish with a main dish.
Tips: 1) Cabbage selection: Choose fresh and tender green Chinese cabbage for better taste.
2) Cooking time: The cooking time is adjusted according to the size of the pork pieces and the level of heat to ensure that the meat is well cooked.
3) Seasoning Tips: Try the flavor of the soup several times during the simmering process, and adjust the seasoning according to your personal taste.
In the cold and windy winter, eating more of these six healthy vegetables has become a delicious choice for us to maintain our health. Mustard greens, lettuce, winter melon, white radish, broccoli, and cabbage each carry rich nutrients and bring us the nutrients our body needs. In this dry season, they not only provide us with delicious food, but also a beautiful gift to nourish the body and mind. In the fragrant kitchen, savor the warmth and satisfaction brought by these vegetables, we will usher in a full and healthy winter, and be full of energy for the arrival of the new year. Therefore, let us spend the winter in peace through the reasonable matching of the dining table and the beautiful nourishment of vegetables in this winter, and look forward to the arrival of health and happiness. Autumn and Winter Check-in Challenge