Healthy eating plan for the New Year
1. Leeks:Leeks are a common spring vegetable with a pungent and warm nature. It is rich in vitamins and minerals, such as vitamin A, vitamin C, calcium, iron, etc., which are very beneficial to human health. Leeks have the functions of warming the liver and kidneys, aiding digestion, and strengthening the spleen and stomach, especially suitable for spring consumption. Regular consumption of leeks helps to promote metabolism, enhance physical fitness, improve immunity, and also help to dispel wind and warm up the body, and adapt to spring climate change.
Recommended method: leek egg rolls
Ingredients: leeks to taste; 3-4 eggs; Salt to taste; Cooking oil to taste.
Production Steps:1Prepare the leeks: Wash the leeks, remove the old stems, and chop them into finely chopped pieces for later use.
2.Beat the eggs: Crack the eggs into a bowl, add salt to taste, beat and stir well.
3.Stir-fry leeks: Pour an appropriate amount of cooking oil into a hot pan, add the chopped leeks when the oil is hot, and stir-fry until the leeks are soft.
4.Add the eggs: Pour the beaten egg mixture evenly into the pan, and when the egg mixture begins to set, use a spatula to push the egg mixture from one side to the other, allowing the uncurded egg mixture to fill the bottom of the pan to form a thin layer.
5.Roll up: Once the egg wash is completely set, roll up the egg roll with a spatula and move it to the side of the pan.
6.Sauté again: Pour the unrolled egg liquid from the pan evenly into the pan and use a spatula to push the egg mixture from one side to the other to form a thin layer again.
7.Roll up again: Once the egg wash is completely set, roll up the egg roll again with a spatula and move it to the other side of the pan.
8.Sauté until golden brown: Continue stir-frying until the sides of the egg roll are golden brown and the surface is slightly bubbly, then remove from the pan.
9.Slice and enjoy: Take out the fried leek egg rolls, let them cool a little, cut them into small pieces, and serve on a plate.
Tips: 1) Master the heat: The heat should not be too high when scrambling egg rolls, so as not to cause the eggs to be fried or cooked unevenly.
2) Leek treatment: Leeks should not be soaked in water for too long before stir-frying, so as not to affect the taste and nutrition.
3) Rolling Technique: When rolling up the egg rolls, you can use a spatula to assist in making the egg rolls more neat.
4) Taste adjustment: If you prefer a richer taste, you can add seasonings such as green onions, ginger and garlic in moderation, or add a little light soy sauce to taste.
2. Spinach:Spinach is a nutritious green vegetable that is rich in nutrients such as vitamin A, vitamin C, folic acid, iron, and more. Spinach has the effects of nourishing yin and moisturizing the lungs, clearing heat and detoxifying, strengthening the spleen and diuretic. Moderate consumption of spinach can moisturize the lungs, clear heat and detoxify, help regulate the balance of yin and yang in the human body, and maintain good health.
Recommended method: cold spinach
Ingredients: 300g fresh spinach; Ginger to taste; garlic 2 cloves; Cooking oil to taste. Salt to taste; white vinegar to taste; Light soy sauce (optional) to taste; Sesame oil (optional) Appropriate amount.
Production Steps:1Prepare the spinach: Remove the old leaves and thick stems of the spinach, wash it and put it in boiling water to blanch for too long, wait for the spinach to soften a little and then remove it, rinse it with cold water, and drain the water.
2.Shredded: Drain the blanched spinach slightly, then flatten the spinach, cut it into thin strips and place it in a large bowl for later use.
3.Prepare the seasoning: Finely chop the ginger and garlic and set aside.
4.Sauce: Add an appropriate amount of salt, white vinegar to a small bowl, add a little light soy sauce according to personal taste, then add minced ginger and minced garlic, and stir well.
5.Mix well: Pour the sauce into the shredded spinach and gently mix with your hands to allow the spinach to absorb the sauce evenly.
6.Flavor: Place the mixed spinach in the refrigerator for a period of time to make the spinach taste better and taste better.
7.Flavor: Take out the refrigerated spinach, if you feel that the texture is slightly dry, you can add an appropriate amount of sesame oil to mix well to increase the taste.
8.Plating: Put the cold mixed spinach on a plate, and arrange some garnishes according to personal preference, such as chopped coriander, sesame seeds, etc.
9.Enjoy: Cold spinach salad can be served as an appetizer or side dish, refreshing, nutritious, and suitable for spring and summer.
Tips: 1) Water temperature control: Blanch spinach in boiling water for too long, otherwise the spinach will change color and lose its bright green color.
2) Seasoning skills: The proportion of the sauce can be adjusted according to personal taste, and those who like sweet and sour flavors can add more white vinegar.
3. Cabbage:Cabbage is a common spring vegetable that is also known as Brussels sprouts. Rich in vitamin C, vitamin K, dietary fiber and other nutrients, it has the effects of clearing heat and detoxifying, diuresis and swelling, and lowering lipids. Fresh and green cabbage is not only delicious in taste, but also rich in nutrients, which helps to promote digestion and absorption and enhance the body's resistance.
Recommended practice: Shredded cabbage
Ingredients: 1 cabbage; garlic 3 cloves; ginger 1 small piece; 2-3 dried chili peppers; Cooking oil to taste. Salt to taste; Light soy sauce to taste; Essence of chicken (optional) to taste; Cooking wine (optional) to taste.
Steps: 1. Preparation:
1) Wash the cabbage and cut it into large pieces.
2) Flatten and slice the garlic, mince the ginger and cut the dried chili pepper into sections.
2. Stir-fry: 1) Heat the pan with cold oil, add garlic slices, minced ginger and dried chili peppers, and stir-fry over low heat until fragrant.
2) Add the cabbage cubes and stir-fry until the cabbage is soft and the water comes out.
3. Seasoning: Add an appropriate amount of salt and light soy sauce, add an appropriate amount of chicken essence and cooking wine according to personal taste, and stir well.
4. Remove from the pot: Fry until the cabbage is cooked thoroughly, and then it can be removed from the pot.
Tips: 1) Master the heat: The heat should not be too high when frying cabbage, so as not to burn or fry unevenly.
2) Seasoning evenly: Stir-fry well when seasoning, so that the cabbage can absorb the flavor of the seasoning evenly.
3) Taste adjustment: You can adjust the amount of salt and light soy sauce according to your personal taste, and you can also add some other seasonings according to your preference.
4) Nutrient retention: The cooking time of shredded cabbage should not be too long, and the crisp and tender taste and nutrients of cabbage should be retained.
Fourth, kale:Kale is a common spring vegetable, also known as mustard sprouts. Rich in vitamin C, vitamin K, carotene and other nutrients, it has the effects of clearing heat and detoxifying, diuresis and swelling, strengthening the spleen and appetizing. In spring, the climate is changeable and susceptible to colds, and moderate consumption of kale can enhance immunity, improve resistance, and help prevent colds and other diseases.
Recommended method: Stir-fried beef with kale
Ingredients: Beef: 200g; Kale: 300 grams; Ginger: to taste; Garlic: to taste; Cooking wine: to taste; Light soy sauce to taste; Salt to taste; Sugar: to taste; Pepper: to taste; cornstarch: to taste; Cooking oil to taste.
Method:1Beef processing: Cut the beef into thin slices and marinate for 15 minutes with cooking wine, light soy sauce, salt, sugar and pepper to absorb the flavor.
2.Prepare the kale: Wash the kale and cut it into pieces for later use. Cut the ginger into slices and mince the garlic for later use.
3.Stir-fry beef: Heat a little cooking oil in a pot, add ginger slices and stir-fry until fragrant, then add marinated beef slices and stir-fry until they change color, remove and set aside.
4.Stir-fried kale: Add a little cooking oil to the same pot, add minced garlic and stir-fry until fragrant, then add kale and stir-fry evenly.
5.Stir-frying: Finally, put the fried beef slices into the pot, add light soy sauce and a little salt and continue to stir-fry evenly, so that the beef and kale are fully mixed, and the beef can be cooked thoroughly.
6.Cook: After stir-frying, it can be removed from the pot and served on the table.
Tips: 1) Pay attention to the knife when slicing the beef, and try to cut it into thin slices, so that the fried beef is more tender.
2) When stir-frying beef, you should control the heat well, and do not over-fry it, so as not to get old.
3) When stir-frying kale, it should also be fried quickly, not for too long, to maintain the tender texture of kale.
4) If you prefer a more flavorful texture, you can add a little soy sauce or oil to increase the flavor when stir-frying beef.
To sum up, it is very important to choose suitable vegetables for dietary conditioning after the beginning of spring. Vegetables such as leeks, spinach, cabbage, and kale are not only delicious, but also rich in nutrients, which help regulate the balance of yin and yang in the body, enhance immunity, and prevent common colds and other diseases in spring. Therefore, on the occasion of the arrival of spring, let's taste more of these delicious spring vegetables to inject new vitality into the body, welcome the arrival of spring, and spend a good spring time healthy and happy.