Healthy eating plan for the New Year
1. Lotus seeds:Lotus seeds, also known as lotus seed meat, are a common Chinese herbal medicine and ingredient, which has the effects of clearing the heart and soothing the nerves, nourishing the heart and spleen, moistening the lungs and relieving cough, and tonifying the spleen and stomach. It is rich in starch, protein, fat, vitamin B, vitamin C, calcium, phosphorus, iron and other nutrients, which help to enhance physical fitness and regulate immune function.
Recommended method: lotus seed mung bean barley soup
Ingredients: lotus seeds: appropriate amount; Mung beans: to taste; Barley: to taste; Rock sugar: to taste; Water: to taste.
Production Steps:1Wash the lotus seeds, mung beans and barley separately and soak them in water for 30 minutes to 1 hour to swell them slightly.
2.Put the soaked lotus seeds, mung beans and barley into a stew pot or saucepan, add an appropriate amount of water, and the amount of water is about 3-4 times that of the ingredients.
3.After boiling over high heat, turn to low heat and simmer for about 1 hour until the ingredients are soft and fragrant.
4.Finally, add an appropriate amount of rock sugar, adjust the sweetness according to personal taste, and continue to simmer for a while until the rock sugar is completely melted.
5.Turn off the heat and wait a few moments before serving in a bowl.
Tips: 1) When cooking the soup, you can add an appropriate amount of red dates, wolfberries and other ingredients according to your personal taste to increase the nutritional value and taste of the soup.
2) Mung beans, barley and lotus seeds are all nutritious ingredients, but lotus seeds are slightly cooler in nature, so they can be eaten in moderation in cold weather or people with cold constitution, and be careful not to overdo it.
3) When simmering, the heat should be moderate to avoid sticking to the bottom or sticking to the pan.
Second, bitter chrysanthemum:Bitter chrysanthemum, a common spring vegetable, is rich in a variety of vitamins and minerals, especially vitamin C and dietary fiber. It has the effects of clearing heat and detoxifying, diuresis and swelling, lowering blood pressure and lipids, etc., and regular consumption helps to regulate the balance of water and salt in the body, clear heat and cool blood, promote digestion and absorption, and has a certain effect on regulating dampness and heat in the body in spring.
Recommended method: peanuts mixed with bitter chrysanthemum
Ingredients: bitter chrysanthemum: appropriate amount; Peanuts: to taste; Green onions, ginger and garlic: to taste; Salt: to taste; Sugar: to taste; Sesame oil: appropriate amount; Vinegar: to taste.
Production Steps:1Wash the bitter chrysanthemum and cut it into segments, blanch it in boiling water, remove and drain it for later use.
2.Take a bowl, put the peanuts in, soak them in warm water for a while, soften them and remove them, drain the water, and set aside.
3.Boil water in a pot, put the blanched bitter chrysanthemum into the boil again, remove and drain the water for later use.
4.Put an appropriate amount of cooking oil in the pot, heat it and add the green onion, ginger and garlic and stir-fry until fragrant.
5.Then put the blanched bitter chrysanthemum and peanuts in a pot and stir-fry evenly.
6.After the vegetables are slightly fragrant, add an appropriate amount of salt, sugar, sesame oil and vinegar, and stir-fry evenly.
7.After turning off the heat, put the mixed peanut bitter chrysanthemum on a plate and serve.
Tips: 1) When blanching and stir-frying, the time should not be too long, so as not to lose the crisp taste of bitter chrysanthemum too soft.
2) The amount of salt, sugar, sesame oil and vinegar can be adjusted according to personal taste, and attention should be paid to evenly spreading when seasoning to ensure that every bite can be flavored.
3) Peanuts can be soaked in advance to soften for better taste and easier cooking.
4) If you like cold dishes with a more refreshing taste, you can put the blanched bitter chrysanthemum in ice water to cool before stir-frying.
3. Green vegetables:Green cabbage is a kind of green leafy vegetables, such as spinach, rape, water spinach, etc., which are rich in vitamins, minerals and dietary fiber, rich in nutrients, and easy to be digested and absorbed by the human body. Green vegetables have the effects of clearing heat and detoxifying, diuresis and swelling, nourishing yin and moisturizing dryness, etc., which are suitable for spring consumption, which helps to promote metabolism and improve immunity.
Recommended method: Oyster sauce greens
Ingredients: green cabbage (such as bok choy, rape, etc.): appropriate amount; Oyster sauce: to taste; Garlic: to taste; Ginger: to taste; Salt: to taste; Cooking oil: to taste.
Production Steps:1Wash the greens, remove old leaves and impurities, and cut them into sections for later use.
2.Finely chop the garlic and ginger and set aside.
3.Pour an appropriate amount of cooking oil into the pot, heat it until it is 70% hot, add minced garlic and ginger and stir-fry until fragrant.
4.Put the chopped greens in a pan and stir-fry evenly until the greens are tender.
5.Add an appropriate amount of oyster sauce and continue to stir-fry evenly so that the greens are evenly coated with oyster sauce.
6.Continue sautéing until the greens are ripe, but the texture remains crisp and tender.
7.Finally, add an appropriate amount of salt to taste according to personal taste, stir-fry well, and then turn off the heat.
8.Serve on a plate.
Tips: 1) When stir-frying vegetables, you should control the heat well, and avoid stir-frying for too long, so as not to affect the taste.
2) Seasonings can be added in an appropriate amount according to personal taste, such as chicken essence, pepper, etc.
3) The choice of greens can be based on your preference, such as bok choy, rape, water spinach, etc. are all good choices.
4) Keep turning during the stir-frying process to avoid the vegetables from frying.
Fourth, dandelion:Dandelion is a common wild plant, which has the effects of clearing heat and detoxifying, diuresis and swelling, moisturizing the liver and brightening the eyes. Dandelion is rich in vitamins, minerals and antioxidants, which can help eliminate toxins from the body, purify the blood, regulate liver function and promote metabolism. Its young leaves and buds can be eaten as vegetables, and the stems and leaves can be made into tea.
Recommended method: Dandelion minced tofu
Ingredients: Dandelion: to taste; Minced pork: to taste; Tofu: 1 piece; Green onions, ginger and garlic: to taste; Cooking wine: to taste; Light soy sauce: appropriate amount; Salt: to taste; White pepper: to taste; Cooking oil: to taste. Essence of Chicken (optional): To taste.
Production Steps:1Wash the dandelions, remove impurities, and control the moisture for later use.
2.Cut the tofu into chunks and set aside.
3.Pour an appropriate amount of cooking oil into the pot, heat it until it is 70% hot, add green onions, ginger and garlic and stir-fry until fragrant.
4.Add the minced pork and stir-fry until browned.
5.Add an appropriate amount of cooking wine and stir-fry to remove the fishy smell.
6.Add the dandelions and stir-fry evenly.
7.Pour in an appropriate amount of light soy sauce and continue to stir-fry.
8.Add the tofu cubes and stir-fry lightly to coat the tofu cubes with minced meat and dandelion flavor.
9.Continue to stir-fry until the tofu is cooked through, add an appropriate amount of salt and white pepper, and stir-fry well.
10.If necessary, you can add an appropriate amount of chicken essence to enhance freshness, stir-fry well, and then you can get out of the pot.
11.Serve on a plate.
Tips: 1) When stir-frying minced meat, you can add an appropriate amount of starch and stir well to make the minced meat more tender.
2) Dandelions are easier to ripen and taste better when blanched slightly.
3) Tofu is easy to break, stir gently when stir-frying to avoid damaging the shape of the tofu cubes.
4) When seasoning, adjust the appropriate amount according to personal taste to ensure that the texture and taste are in line with your preferences.
In the spring, you can choose these four treasures to cook a variety of delicious dishes, not only to enjoy the delicious food, but also to obtain the effect of nourishing and health. The flesh of lotus seeds is fresh and tender, suitable for cooking porridge or stewed soup, and has the effect of nourishing yin and nourishing the kidneys, nourishing qi and calming the nerves; Bitter chrysanthemum is fragrant and bitter, can be cold, stir-fried or made into soup, has the effect of clearing heat and detoxifying, diuresis and swelling; Green vegetables are nutritious, refreshing and delicious, rich in vitamins and minerals, which help to clear away heat and detoxify, nourish yin and moisten the lungs; Dandelion has the effect of clearing heat and detoxifying, diuresis and swelling, and can be used to make tea or cold dishes to help remove toxins from the body and promote metabolism. Therefore, choosing these four treasures in spring can not only be delicious and satisfying, but also enjoy the benefits of health preservation, so that we can have a healthier and more comfortable life in spring.