I feel bad in winter.
Broccoli is recognized as a healthy vegetable with rich nutrition, and it is also a high-dimensional C vegetable. According to statistics, the content of vitamin C in broccoli is about 55 mg per100g. Not only that, vitamin A and carotene contained in broccoli are also very important to enhance the skin's anti-injury ability. When processing broccoli, many people will remove the stems and eat only the flowers, which is very wasteful. Among them, the green stem of broccoli also has high nutritional value, and it tastes good after we tear off the old skin and cook it.
Recommended recipe: Fried mushrooms with broccoli.
Ingredients: broccoli 1 piece, 5 fresh mushrooms, appropriate amount of black pepper, soy sauce 1 tablespoon, 3 cloves of garlic, appropriate amount of corn oil and salt.
1, cut broccoli into small flowers with kitchen scissors, cut off the skin of the pedicel and cut it into small pieces. Broccoli with special structure is best soaked in salt water for 10 minute, and then rinsed.
2. Put the mushrooms in clean water, add a little salt and flour respectively, grab them evenly, soak them for 10 minute, then rinse them and cut them into strips. At the same time, prepare several cloves of garlic and cut them into garlic granules.
3. Boil hot water in the pot, add broccoli, cook until it changes color, remove it, drain and put it in a large bowl for later use.
4. Pour the cooking oil into the pot, and add the minced garlic and stir fry until it is slightly yellow. Add mushrooms, stir-fry quickly, and release fresh fragrance until soft.
5. Put the broccoli in the pot, cook 1 tablespoon soy sauce to taste, stir-fry evenly, add the right amount of salt, stir-fry again, and finally add the right amount of chopped black pepper, then turn off the fire and put it on the plate.
Chinese cabbage is the main ingredient in winter, and I believe every household has hoarded a lot. Cabbage is not only cheap, but also a very nutritious food. Needless to say, the water content in it is not low, and the content of vitamin C is not low. Every100g of Chinese cabbage contains about 44 mg, which is among the best among green leafy vegetables. There are many ways to eat Chinese cabbage, such as cold salad, stir-frying, stew and stuffing. It is really not as fragrant as Chinese cabbage.
Recommended recipe: stir-fried cabbage with vegetarian dishes
Ingredients: half a Chinese cabbage, half a carrot, five auricularia, three cloves of garlic, appropriate amount of chopped green onion, half a spoon of soy sauce, a little sugar, corn starch 1 spoon, appropriate amount of oil and salt.
1. Peel the Chinese cabbage and cut it in half longitudinally. Cut the leaves of the vegetable separately from the side of the vegetable and open them separately.
2. Wash carrots, cut them into small pieces obliquely, then cut them down and cut them into diamond-shaped pieces. Wash the auricularia auricula and tear it directly into small flowers. Garlic is cut into minced garlic.
3. Heat the oil in the pan, then stir-fry the carrots and fungus for 1 min, and serve.
4. Add chopped green onion and minced garlic to the bottom oil of the pot, stir-fry the part of the cabbage, stir-fry it quickly until it is broken, stir-fry the part of the cabbage leaves for about half a minute, and then put carrots and fungus into the pot.
5. Add soy sauce and oyster sauce into the pot, add sugar, salt and shovel and continue to stir fry until it tastes good. Finally, pour a proper amount of corn starch to thicken the soup, and turn off the fire and serve.
In the vegetable market, pepper may be unusual and often appears as a side dish, but pepper is definitely a vitamin C family that cannot be ignored. The vitamin C in pepper per100g can be as high as195mg, ranking first among vegetables. Capsaicin, which is rich in pepper, is a good natural antioxidant, which is good for our metabolism. Pepper can be used not only as a side dish, but also as a unique dish. Stir-fry the pepper and chicken together, and it is a delicious low-fat and fat-reducing dish.
Recommended recipe: shredded chicken with Chili
Ingredients: 2 peppers, 1 chicken breast, half a spoonful of soy sauce, a little pepper, half a spoonful of cooking wine, a little salt and cooking oil, and a proper amount of chopped green onion.
1, clean the pepper, hold the tail with your hand and pull it gently, and then you can pull out the pepper seeds. Then cut it in half, change the knife and cut it into shredded pepper.
2. Clean the chicken breast, dry it, and then cut it into shredded chicken breast. Put it in a bowl, add light soy sauce, cooking wine, oyster sauce, salt and pepper, and finally pour in 1 tbsp of cooking oil, grab well and marinate for 10 minute.
3. Heat oil in the pot, add chopped green onion, stir-fry until fragrant, add marinated shredded chicken breast, spread it out with a shovel, and quickly fry until it turns white.
4. Put the shredded pepper into the pot and stir-fry it quickly with the chicken breast, and the fragrance of the pepper will be released.
5. Finally, add a little salt, stir quickly and evenly, and then turn off the fire.
In winter, pumpkin is also a seasonal food. A few dollars can buy a big one and feed a family for a week. This is the wisdom of eating in season. Pumpkin is not only rich in vitamin C, but also contains vitamin A, vitamin B2 and beta carotene, which are good things for skin care. Pumpkins can be fried and stewed as vegetables, or cooked in porridge and soup, or simply roasted and steamed. Its unique taste and taste are deeply loved by people.
Recommended recipe: pumpkin rice paste
Ingredients: millet, pumpkin, red dates and medlar.
1. Wash the pumpkin, peel off the old skin and cut it into small pieces for later use. Wash the red dates and remove the stones.
2. Wash the millet and wash the medlar for later use.
3. Put the pumpkin, red dates, millet and medlar into the wall-breaking machine, add a proper amount of purified water, and select the rice paste button.
4, about half an hour, the millet pumpkin rice paste is cooked, fragrant and delicious, better than milk tea.
If the body lacks vitamin A, it is easy to have problems such as dry and loose skin, and beta carotene in carrots can be converted into vitamin A in our body. In addition, the content of vitamin C in carrots is not low, and there is vitamin B2, so you should eat more in winter to protect your skin. Of course, if you want to better absorb and utilize the nutrients in carrots, you'd better eat them raw or steamed.
Recommended recipe: steamed carrots
Ingredients: 2 carrots, 2 spoonfuls of corn flour, appropriate amount of chopped green onion, a little corn oil and appropriate amount of salt.
1, peeled carrots, cleaned, and then rubbed into filaments with steel wire.
2. Put shredded carrots into a large bowl, pour in a little corn oil, then put disposable gloves on your hands, stir carrots evenly, and the surface is stained with cooking oil.
3. Pour in the corn flour and stir evenly again, so that the flour is evenly wrapped on the shredded carrot. Finally sprinkle a little salt and mix well.
4. Boil the water in the pot in advance, and put the shredded carrots into the steamer to continue steaming for about 6 minutes.
5. Sprinkle chopped green onion after cooking to enhance fragrance. You can eat it directly or dip it in sauce (mix minced garlic, soy sauce, balsamic vinegar and sesame oil).
Not only vegetables contain vitamin C, but fruits are also a big piece of vitamin C. Don't miss it in winter. Among many fruits, kiwifruit is the first to be mentioned. The content of vitamin C per100g of kiwifruit is more than 67mg, and eating one kiwifruit can meet the demand for vitamin C for one day. Mature kiwifruit tastes sweet and juicy, melts in the mouth and is very delicious.
It is worth noting that most of the kiwifruit we usually buy is not fully mature, and it will take a few days to soften after we buy it back. If we want kiwi fruit to ripen quickly, we can put it with bananas or apples, seal it with plastic bags and put it in a sunny place, so it will become soft within two days. Soft kiwifruit should be eaten as soon as possible to avoid rot and waste.
Now is the season when a large number of winter jujubes are on the market, and the price is much cheaper. I bought 5 kg of 3 yuan two days ago, and the quality is very good. It tastes crisp and sweet. What many people don't know is that the vitamin C content in winter jujube is very high. Every100g of fresh jujube meat contains more than 200mg of vitamin C and other vitamins and minerals such as iron, calcium and zinc. It is a healthy fruit with comprehensive nutrition.
When buying winter jujube, the redder the better. Choose the one with yellow in the red, which is generally naturally mature. In addition, we should choose fresh winter dates, and pay attention to smooth skin and hard hands. The winter jujube bought home can be eaten not only raw, but also steamed, roasted or cut into pieces and boiled in water, which will definitely give you more surprises.
In winter, the climate is dry and it is easy to get angry. You might as well eat grapefruit often. Every100g of grapefruit meat contains about 57mg of vitamin C and vitamin E, which has antioxidant effect and is beneficial to the skin. Grapefruit is sweet, sour and delicious, and easy to preserve. Known as "natural canned food".
Many people like to choose big and round grapefruit when they buy it. In fact, normal pomelos are all in the shape of water drops, so the top is sharp. In addition, we should also pay attention to the choice of yellow color and smooth skin, so that grapefruit is mature and tender, juicy and sweet to eat. In addition, when we eat grapefruit, it is best to eat as much as possible. We can wrap the grapefruit with plastic wrap to prevent the loss of water and nutrients.