1. Purple cabbage:
Purple cabbage, also known as purple cabbage or purple cabbage, is a brightly colored vegetable with a crisp and tender texture. It is rich in vitamins such as vitamin C, vitamin K, vitamin A, and folic acid, as well as minerals such as calcium, iron, and potassium. Among them, calcium is one of the main nutrients of purple cabbage, which has the effect of calcium supplementation and strengthening. Moderate consumption of purple cabbage can not only replenish the calcium needed by the body, but also help to strengthen immunity and promote bone health. Purple cabbage can be eaten raw or cooked, and can be made into a variety of delicious dishes such as cold dishes, stir-fried vegetables, and boiled soups.
Recommended method: cold salad with red cabbage
Ingredients: Purple cabbage: to taste; Garlic: to taste, minced; Ginger: to taste, minced; Cooking oil: to taste; Vinegar: to taste; Light soy sauce: appropriate amount; Salt: to taste; Sugar: to taste (optional); Finely chopped green onion: to taste, garnish (optional).
Steps:1Wash the red cabbage, remove the old leaves, cut into shreds or small pieces, and place in a large bowl for later use.
2.In a small bowl, add minced garlic and ginger, salt and sugar to taste (optional).
3.Pour in an appropriate amount of light soy sauce and vinegar, mix well to form a juice and set aside.
4.Heat an appropriate amount of cooking oil in a pot, pour the hot oil into the mixed garlic and ginger juice after heating, and stir well.
5.Pour the hot oil garlic and ginger juice over the chopped red cabbage and stir well with chopsticks or hands to evenly coat the garlic and ginger juice over the red cabbage.
6.Finally, add an appropriate amount of chopped green onion to garnish according to personal taste, and it is ready to serve.
Tips: 1) The amount of vinegar, light soy sauce and salt can be adjusted according to personal taste, so that the seasoning is more in line with your taste.
2) If you like sweet and sour taste, you can add sugar to taste.
3) It is best to leave the cold red cabbage for a while before eating, so that the garlic and ginger juice can fully penetrate and enhance the taste.
2. Seaweed:
Seaweed is a seaweed ingredient that is rich in nutrients such as calcium, iron, iodine, and vitamin B12. Among them, calcium is one of the important elements in the bones and teeth of the body, which is essential for maintaining bone health. Seaweed can be made into delicious dishes such as seaweed soup, gimbap, seaweed salad, etc., which are not only delicious, but also nutritious, and are ideal for calcium supplementation and immunity.
Recommended method: seaweed egg drop soup
Ingredients: Seaweed: to taste; Eggs: 2 pcs.; Egg white: 1 pc; Stock or water: to taste; Salt: to taste; Cooking oil: to taste; Shallots: to taste, finely chopped (optional).
Steps:1Prepare the nori, and if it is a large piece of seaweed, you can cut it into small pieces with scissors for later use.
2.Beating: Crack the eggs into a bowl, add a pinch of salt and egg whites, stir well to make egg juice and set aside.
3.Bring the stock or water to a boil and add salt to taste.
4.Pour the beaten egg mixture evenly into the pot and stir gently to evenly distribute the egg mixture and form egg flowers.
5.Once the eggs are set, add the nori and cook for a while.
6.Finally, season with salt to taste and sprinkle with chopped shallots to garnish and serve.
Tips: 1) If you prefer a lighter taste, you can use water instead of stock.
2) Seaweed should not be boiled for too long to avoid losing its tender taste.
3) You can add a little MSG or chicken essence to add umami according to personal taste.
3. Rape:
Rape, also known as mustard greens or kale, is a common green vegetable rich in calcium, iron, vitamin C, vitamin K and other nutrients. Among them, calcium is one of the important nutrients of rapeseed, which helps to promote bone health and maintain blood clotting function. Rape can be eaten in a variety of ways, such as stir-frying, cold dressing, and boiling soup, with a refreshing taste and rich nutrition, which is a good helper for calcium supplementation and immunity.
Recommended method: Stir-fried beef with rape
Ingredients: Beef: 250g, thinly sliced; Rape: to taste, cut into sections; Garlic: to taste, minced; Ginger: to taste, minced; Light soy sauce: appropriate amount; Cooking wine: to taste; Salt: to taste; Cooking oil: to taste;
Steps:1Put the sliced beef in a bowl, add the light soy sauce, cooking wine and minced ginger, stir well and marinate for a while.
2.Wash the rape, cut it into appropriately sized pieces and set aside.
3.Pour an appropriate amount of cooking oil into the pot, boil until it is hot, put in the marinated beef slices, quickly stir-fry until it changes color, and then remove it for later use.
4.Add a little cooking oil to the same pot and stir-fry with minced garlic and ginger until fragrant.
5.Add the rape segments, stir-fry until soft, add the fried beef slices, and continue to stir-fry evenly.
6.Add an appropriate amount of salt and a little light soy sauce, stir-fry well until flavorful.
Tips: 1) Try to cut the beef into thin slices when slicing, so that the flavor can be absorbed faster and the taste will be better.
2) When stir-frying the beef slices, the heat should be higher to keep the beef tender and smooth.
3) Stir-fry the rape until it is raw, do not overcook it to keep it crisp and tender.
Fourth, cauliflower:
Cauliflower, also known as broccoli or cabbage flower, is a nutrient-rich vegetable rich in nutrients such as vitamin C, vitamin K, folate, and calcium. Among them, calcium is one of the main nutrients in cauliflower, which helps to promote bone health and maintain nerve and muscle function. Cauliflower can be boiled, steamed, fried and other ways to eat, not only delicious, but also nutritious, is an ideal choice for calcium supplementation and immunity.
Recommended method: Stir-fry cauliflower
Ingredients: 1 cauliflower, washed and cut into small florets; Garlic: 2 cloves, minced; Ginger: to taste, minced; Cooking oil: to taste; Salt: to taste; Essence of chicken: appropriate amount (optional); Finely chopped green onion: to taste, garnish (optional).
Steps:1Wash the cauliflower and cut it into evenly sized florets for later use.
2.Take a pot, pour in an appropriate amount of water, add a pinch of salt and bring the water to a boil.
3.Blanch the chopped cauliflower in boiling water and cook until the cauliflower is tender (about 2-3 minutes), then remove and set aside.
4.Take a frying pan, pour in an appropriate amount of cooking oil, and heat until it is 60% hot.
5.Add the minced garlic and ginger and stir-fry over low heat until fragrant.
6.Pour the blanched cauliflower into the pan and stir-fry quickly so that the cauliflower is evenly coated with garlic.
7.Stir-fry until the cauliflower is soft, add an appropriate amount of salt to taste, and add a little chicken essence according to personal taste.
8.Continue to stir-fry for a while, until the cauliflower is flavored, sprinkle with an appropriate amount of chopped green onion to garnish and then remove from the pot.
Tips: 1) The heat should not be too high when stir-frying cauliflower, so as not to fry the cauliflower.
2) The time of stir-frying cauliflower should not be too long to maintain the fresh and tender taste of cauliflower.
3) If you prefer a more delicious taste, you can add a little clear broth or chicken broth at the end to reduce the juice.
In the spring, it is an important measure to eat more calcium-rich vegetables during the first period of calcium supplementation. Vegetables such as purple cabbage, seaweed, rape and cauliflower are not only rich in calcium, but also rich in vitamins and minerals, which can help boost immunity and promote bone health. Therefore, a reasonable combination of these vegetables in the spring diet can not only meet the body's calcium needs, but also enhance immunity and make the body healthier. Let's seize the first period of calcium supplementation in spring and enjoy a healthy and beautiful life.