1. Chicken:Rich in high-quality protein and vitamins such as vitamins B6 and B12, chicken helps maintain the health of body tissues and immune systems, making it ideal for building up your physique in autumn and winter.
Recommended method: Chicken stew with mushrooms
Ingredients: Chicks (chicken thighs, chicken breasts and other chicken can also be used): 500 grams; Fresh mushrooms: to taste; Ginger: to taste (sliced or crushed); Garlic: to taste (sliced); Cooking wine: to taste; Light soy sauce: appropriate amount; Salt: to taste; Cooking oil: to taste; Water: to taste; Coriander (optional): To taste.
Steps:1Wash the chicks and cut them into cubes for later use.
2.Heat oil in a pan, add ginger and garlic slices and stir-fry until fragrant.
3.Add the chicken pieces and sauté until browned.
4.Add an appropriate amount of cooking wine and light soy sauce and stir-fry evenly.
5.Add water to cover the chicken, turn to low heat and simmer for about 20 minutes.
6.Slice or dice the mushrooms, add to the stewed chicken, and continue to simmer for about 10 minutes until the mushrooms are cooked soft.
7.Season with salt to taste and sprinkle with coriander.
Tips: 1) You can add a small amount of pepper or other seasonings to increase the flavor according to your personal taste.
2) If you like the soup to be a little thicker, you can thicken it slightly at the end.
3) You can also add other vegetables, such as carrots, greens, etc., to add richness and flavor to the dish.
2. White jade mushroom:White mushroom is a low-calorie, high-fiber ingredient that is rich in protein and a variety of vitamins and minerals, which can enhance immunity and help maintain health.
Recommended method: Stir-fried white mushrooms with bell peppers
Ingredients: White mushroom: appropriate amount; Bell peppers (red, yellow, green): to taste; Garlic: to taste (sliced or patted); Ginger: to taste (shredded or minced); Cooking oil: to taste; Salt: to taste; Light soy sauce: appropriate amount; Oyster sauce (optional): to taste.
Steps:1Rinse the white mushrooms with clean water, drain and set aside.
2.Wash and remove the seeds of the bell peppers and cut them into cubes or strips for later use.
3.Heat oil in a pan and stir-fry with shredded ginger and garlic slices until fragrant.
4.Add the bell peppers and stir-fry for a few moments until the bell peppers are tender.
5.Add the white mushrooms and continue to stir-fry, keeping the heat medium-low, and stir-fry until the white mushrooms are soft and out of the water.
6.Add salt and a little light soy sauce and add oyster sauce to taste.
7.Stir-fry evenly, and wait until the white mushrooms are cooked and then remove from the pot.
Tips: 1) The heat should not be too high when stir-frying, so as not to fry the white mushrooms too dry.
2) A small amount of pepper or other seasonings can be added to increase the flavor according to personal taste.
3) If you like a more tender taste, you can add a little starch water to thicken.
3. Asparagus:Asparagus is rich in nutrients such as vitamin K, vitamin C, folic acid and potassium, which help to improve immunity, as well as detoxify, anti-inflammatory, and promote digestion.
Recommended method: Scallop with asparagus
Ingredients: Scallops: to taste; Asparagus: to taste; Garlic: to taste (minced); Ginger: to taste (minced); Cooking oil: to taste; Salt: to taste; Soy sauce: to taste; Cooking wine: to taste; White pepper: to taste; Sesame oil: to taste.
Steps:1Wash the scallops to remove impurities, wash the asparagus to remove the hard stems, and cut into sections for later use.
2.Add an appropriate amount of water to the pot and bring to a boil, blanch the asparagus for 1-2 minutes, then remove it, drain the water and set aside.
3.Heat another pot, add an appropriate amount of cooking oil, and stir-fry minced garlic and ginger until fragrant.
4.Add the scallops and stir-fry until the scallops change color, then add cooking wine, salt, white pepper and a little soy sauce to taste.
5.Turn off the heat and mix with the blanched asparagus.
6.Finally, add a little sesame oil, mix well and serve.
Tips: 1) Scallops and asparagus should not be cooked for too long to maintain taste and nutrients.
2) Add the right amount of seasonings and spices according to personal taste preferences.
3) You can add an appropriate amount of chopped green onion or coriander to increase the color and texture.
4. Mustard greens:Mustard greens are rich in nutrients, including vitamins A, C, K, as well as calcium, magnesium, and folate. It has antioxidant, anti-inflammatory, and immune system-boosting effects, making it one of the healthy vegetable options.
Recommended method: Serve mustard greens in soup
Ingredients: Mustard greens: to taste; Green onions: appropriate amount (cut into sections); Ginger: to taste (sliced); Clear or stock: to taste; Salt: to taste; Cooking oil: to taste;
Steps:1Wash the mustard greens, remove the old stems, cut into sections and set aside.
2.Boil an appropriate amount of water in a pot, add a little cooking oil and salt, then blanch the mustard greens for 1-2 minutes, remove and drain for later use.
3.Heat oil in a pan and stir-fry sliced ginger and green onions until fragrant.
4.Pour in the consommé or stock, and when the broth is boiling, add the blanched mustard greens.
5.Bring to a boil and cook over medium-low heat for about 2 minutes, until the mustard greens are cooked and tender, while seasoning.
6.Add salt to taste and serve.
Tips: 1) Add a little cooking oil and salt when blanching to help maintain the bright green color of mustard greens.
2) Cook mustard greens for too long to avoid excessive softening and affecting the taste and nutritional value.
3) If you like, you can also sprinkle a little cilantro or minced garlic at the end to add aroma.
By eating ingredients such as chicken, white mushrooms, asparagus and mustard greens during the autumn and winter seasons, we provide our bodies with a wealth of nutrients that help our immune system cope with the challenges of changing temperatures and changing seasons. The vitamins, minerals and proteins contained in these ingredients not only provide the energy needed, but also contribute to the proper functioning of the body and improve the body's resistance. Choosing balanced and nutritious ingredients and matching them reasonably is an effective way to maintain the body. During this season, eating more of these ingredients will not only make your body stronger and healthier, but also fully prepare for the arrival of the cold season. Remember, balanced nutrition is key, and a variety of food choices can help you stay in good shape and get through the autumn and winter seasons healthier. Autumn and Winter Check-in Challenge