Introduction: In the cold winter, middle-aged and elderly people need to pay special attention to maintaining physical health, especially bone health. In addition to walking carefully, it is essential to consume calcium-rich foods in moderation. Although many people know that drinking milk can supplement calcium, some leafy greens actually contain more calcium than cow's milk. Today, let's take a look at these 5 kinds of green leafy vegetables, which are not only green and healthy, but also have a refreshing taste, which is very suitable for middle-aged and elderly people. Follow me along and learn how to Xi these dishes!
Canola is a very common vegetable in us, and it has a much higher calcium content than milk. We can soak dried shiitake mushrooms and slice them, or replace them with fresh shiitake mushrooms or other mushrooms. The rape should be washed and drained, otherwise the fried taste will not be good. When stir-frying, first stir-fry the minced garlic in a hot pan, then add the shiitake mushrooms and stir-fry, then add the rape and stir-fry slightly until wilted, and finally add a little salt and light soy sauce to taste. The rape stir-fried in this way is tender and delicious.
Extension: When stir-frying rapeseed, you can add an appropriate amount of garlic sprouts, pickled fresh and other ingredients to increase the taste and aroma of the dish. In addition, rape can also be used to make rape buns, rape porridge and other more diverse dishes, so that the table of middle-aged and elderly people is more rich and colorful.
Bok choy is a very common leafy green, which is rich in calcium, which is also higher than that of cow's milk. Stir-fried with fungus and eggs, it is not only delicious but also nutritious. After the soaked fungus and washed cabbage are blanched, they are stir-fried together with the scrambled eggs until they wilt slightly, add an appropriate amount of salt and chicken essence, and then they can be served out of the pot.
Extension: When stir-frying the cabbage fungus, if you like the taste to be more tender, you can chop the cabbage into fine strips in advance and then stir-fry. In addition, you can also use bok choy to make bok choy meatball soup, bok choy fried tofu and other variations of dishes, adding more fun to the diet of middle-aged and elderly people.
Celery is not only a refreshing and refreshing vegetable, but it is also high in calcium. You can soak the peanuts in advance, then cook, and finally add the celery and carrots cut into small pieces and mix well, then add the appropriate amount of salt, chicken essence and sesame oil and stir well. This dish is both nutritious and delicious, with the crispness of celery and the mellow flavor of peanuts.
Extension: Celery is a very suitable vegetable for cold dressing, in addition to pairing with peanuts, it can also be served cold with ingredients such as yuba and dried tofu for a richer taste. In addition, celery can also be used to make celery pies, celery scrambled eggs and other dishes, so that the table of middle-aged and elderly people is more colorful, flavorful.
Spinach is a common leafy green vegetable, and it is rich in calcium. We can blanch the spinach and remove it, and then add the beaten minced meat to make meatballs. After boiling the water in the pot, add the meatballs, spinach and vermicelli in turn, and then add salt to taste after cooking. This dish soup is delicious and the meatballs are tender, which is both calcium and appetizing.
Expansion: In addition to spinach balls and vermicelli soup, we can also use spinach to make spinach stir-fried tofu, spinach stir-fried shrimp and other dishes to increase the dietary diversity of middle-aged and elderly people. In addition, spinach can also be made into a spinach salad with fruits, nuts, etc., to add color and texture to the table.
Oilseed lettuce is also a green leafy vegetable that is very suitable for middle-aged and elderly people, and it also has a higher calcium content than milk. You can stir-fry the drained lettuce until it is raw, then add the black bean sauce and dace and stir-fry, and finally add a pinch of salt and chicken essence to taste. This dish has a great flavor and aroma, with the crisp texture of oily wheat vegetables and the fresh flavor of dace with tempeh.
Extension: Oily wheat cabbage is very versatile when cooking, in addition to pairing with dace with tempeh, it can also be stir-fried with ingredients such as minced garlic and shrimp for a richer taste. In addition, oily wheat cabbage can also be made into oily wheat vegetable noodles, fried shrimp skin and other dishes, so that the table of middle-aged and elderly people is more diversified.
Summary: These 5 kinds of green leafy vegetables are not only more suitable for middle-aged and elderly people than milk, but also have a refreshing taste and good taste, which is very suitable for winter consumption. Middle-aged and elderly people can choose dishes that suit them according to their tastes, and while maintaining bone health, they can also enjoy delicious vegetable dishes. Winter is coming, let's take action together and stay healthy!