1. Oyster mushroom:
Oyster mushroom, also known as flat mushroom, is a common edible mushroom vegetable with rich nutritional value. It has a flat shape, white or light brown cap, and a tender texture with a crisp taste. Oyster mushrooms are rich in protein, B vitamins, vitamin C, vitamin D, and minerals such as potassium, calcium, magnesium, etc. Among them, potassium is an important mineral that plays an important role in maintaining normal heart function, nerve conduction, muscle contraction, etc.
Recommended method: Spicy stir-fried oyster mushrooms
Ingredients: Oyster mushrooms: appropriate amount; Chili peppers: to taste (adjust the spiciness according to personal taste); Garlic: to taste; Ginger: to taste; Cooking oil: to taste; Salt: to taste; Light soy sauce: appropriate amount; White pepper: to taste; Green onions: to taste (optional).
Production Steps:1Prepare the ingredients: Wash the oyster mushrooms, remove the stems and cut into slices. Remove the seeds of the peppers and cut them into small pieces. Finely chop the garlic and ginger and set aside. Cut the green onion into chopped green onions and set aside.
2.To cook oyster mushrooms: Heat an appropriate amount of cooking oil in a pan and sauté the chopped garlic and ginger until fragrant.
3.Add the chili peppers: After sautéing, add the chopped chili segments and continue to sauté until fragrant.
4.Stir-fried oyster mushrooms: Add the sliced oyster mushrooms and stir-fry evenly to coat the oyster mushrooms evenly.
5.Seasoning: Add salt, light soy sauce and white pepper, adjust the taste according to personal taste, and stir-fry evenly.
6.Juice removal: Stir-fry until the oyster mushrooms are cooked and the soup is dry, then remove from the pot.
7.Remove from the pot: Sprinkle chopped green onions before cooking, till fragrant, and serve on a plate.
Tips: 1) The spiciness of the chili pepper can be adjusted according to personal taste, and if you like it spicier, you can put more chili peppers.
2) Oyster mushrooms should not be stir-fried for too long to keep them crispy.
3) During the stir-frying process, you can add an appropriate amount of water to help the oyster mushrooms ripen thoroughly, but do not add too much water to avoid affecting the taste.
2. Potatoes:
Potatoes are a common root vegetable and one of the important staple foods in people's daily diet. Potatoes are rich in carbohydrates, proteins, vitamin C, B vitamins, potassium and other nutrients. Among them, potatoes have a high potassium content and are an ideal potassium supplement. Potassium is an essential mineral that plays an important role in maintaining normal heart function, nerve conduction, muscle contraction, and more. Potatoes are also rich in dietary fiber, which helps promote digestive health.
Recommended method: Vinegar shredded potatoes
Ingredients: 2-3 potatoes; Carrot: 1 (optional); Green pepper: 1 (optional); Garlic: 2 cloves; Ginger: to taste; Vinegar: to taste; Sugar: to taste; Light soy sauce: appropriate amount; Salt: to taste; Cooking oil: to taste; Chopped green onion (for garnish): to taste.
Production Steps:1Prepare shredded potatoes: Wash and peel the potatoes, cut them into thin strips, and soak them in salted water for a few moments so that they are not prone to oxidation and discoloration. Carrots and green peppers (if any) are also finely shredded and set aside.
2.Fry shredded potatoes: Pour an appropriate amount of cooking oil into the pan, fry the shredded potatoes until slightly yellow, remove and drain for later use.
3.Stir-fry side dishes: Leave a little base oil in the pan, add the chopped garlic and minced ginger and stir-fry until fragrant, then add the shredded carrots and green peppers and stir-fry evenly.
4.Seasoning: Pour in an appropriate amount of light soy sauce, add sugar and vinegar, stir-fry evenly, so that the seasoning is evenly coated on the shredded vegetables.
5.Sautéed shredded potatoes: Add the fried shredded potatoes and stir-fry again to evenly coat the shredded potatoes with the seasoning.
6.Juice removal: Stir-fry the shredded potatoes until soft and cooked, and then turn off the heat.
7.Serving: Place the sautéed vinegared shredded potatoes on a plate, sprinkle with a little chopped green onion, and serve.
Tips: 1) Do not overheat shredded potatoes to avoid burning.
2) The proportion of seasoning can be adjusted according to personal taste, if you like sweet and sour taste, you can add more vinegar and sugar.
3. Seaweed:
Seaweed is a common seaweed food that is rich in protein, dietary fiber, vitamin A, vitamin B group, vitamin C, vitamin E, calcium, magnesium and other nutrients. Seaweed is rich in potassium and is a high-quality potassium supplement. Potassium is an important mineral that plays an important role in maintaining normal heart function, nerve conduction, muscle contraction, and more. Nori also contains natural iodine, which helps maintain thyroid function.
Recommended method: seaweed shrimp slippery cake
Ingredients: Seaweed: to taste; Shrimp slippery: appropriate amount; Eggs: to taste; Salt: to taste; White pepper: to taste; Cooking oil: to taste;
Production Steps:1Prepare the ingredients: Rinse the nori with water, drain and set aside. Defrost the shrimp slides and cut into small pieces for later use. Beat the eggs and set aside.
2.To make the seaweed shrimp slippery: Pour the beaten eggs into a large bowl, add salt and white pepper to taste and stir well. Then pour the sliced shrimp sliders into a bowl and stir well again.
3.Fried seaweed and shrimp slippery cake: Heat an appropriate amount of cooking oil in a pan, and when the oil is hot, spread a layer of seaweed on the bottom of the pan, then pour the shrimp and egg batter evenly over the seaweed.
4.Fry until golden brown: Fry over medium-low heat until golden brown at the bottom, then carefully flip the cake and continue until golden brown on the other side, until cooked through.
5.Remove from the pan: Remove the seaweed shrimp cake after frying, drain the oil, and cut into pieces.
Tips: 1) Do not use too much heat when panning the pancakes to avoid scorching.
2) The shrimp slippery has been processed in advance, so the pancakes should not be too long to avoid being too dry.
3) You can add an appropriate amount of seasonings, such as chopped green onions, coriander, etc., according to personal taste preferences to increase the flavor.
4. Broccoli:
Broccoli is a nutritious cruciferous vegetable that is rich in protein, vitamin C, vitamin K, folic acid, potassium, calcium, magnesium and other nutrients. Among them, potassium is an important mineral that plays an important role in maintaining normal heart function, nerve conduction, muscle contraction, etc.
Recommended method: Garlic broccoli
Ingredients: Broccoli: to taste; Minced garlic: to taste; Salt: to taste; Cooking oil: to taste; Light soy sauce (optional): Appropriate amount.
Production Steps:1Prepare the broccoli: Wash the broccoli and cut it into small florets for later use.
2.Blanching: Bring a pot of water to a boil, add a pinch of salt, and blanch the broccoli in the water for about 1-2 minutes to soften.
3.Cool water: Remove the blanched broccoli and let it cool in ice water, stopping the cooking process and keeping it emerald green.
4.To cook minced garlic: Pour an appropriate amount of cooking oil into a pan, heat until slightly hot, add minced garlic and stir-fry until fragrant.
5.Sautéed broccoli: Put the blanched broccoli in a pan and stir-fry so that the minced garlic coats the broccoli evenly.
6.Seasoning: Add an appropriate amount of salt and light soy sauce according to personal taste, and continue to stir-fry evenly so that the seasoning is evenly distributed on the broccoli.
7.Saute until tender: Saute until broccoli is tender and cooked through, then turn off the heat.
8.Remove from the pan: Place the sautéed garlic broccoli on a plate and serve.
Tips: 1) During the cooking process, the amount of salt can be adjusted according to personal taste, and be careful not to put too much, so as not to affect the taste.
2) If you prefer a more flavorful taste, you can add an appropriate amount of light soy sauce to the broccoli stir-fry to enhance the taste.
3) When stir-frying broccoli, the heat should not be too high, so as not to scorch or be too soft.
In our daily lives, there are many nutrients hidden in the ingredients around us, including many ingredients that have the effect of potassium supplementation. Middle-aged and elderly people can effectively replenish the potassium needed by the body by eating these ingredients, such as oyster mushrooms, potatoes, seaweed and broccoli, etc., to relieve fatigue in spring, improve vitality and maintain good health. Therefore, let's pay more attention to these "masters" in our daily diet, mix them reasonably, eat healthily, and welcome a more energetic day.