Light soups and stir-fries with seasonal vegetables: cabbage and tofu soup, ginger-flavored green beans, etc.

"Cabbage and Tofu Soup" "Ginger-flavored Green Beans"

[Ingredients]100g bok choy, 50g tofu

[Seasoning] 1 teaspoon of low-sodium salt

[Instructions]

1. Wash and chop the bok choy, and dice the tofu. Set aside.

2. Place water in a pot and bring it to a boil over high heat. Then add bok choy and diced tofu and cook for about 1 minute. Season with salt before serving.

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This soup is simple to cook and contains no extra oil, only the natural oils from the tofu itself. It is very light and cholesterol-free, making it a suitable choice for people with chronic diseases such as high blood pressure, diabetes, and hyperlipidemia.

[Ingredients]100g green beans, ½ tsp minced ginger

[Seasoning] Half a teaspoon of light soy sauce, 1 teaspoon of white vinegar

[Instructions]

1. Mix minced ginger with seasonings to make ginger sauce.

2. After blanching the green beans, remove them from the water and drizzle with ginger sauce.

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Ginger has the functions of removing fishy smell, relieving bloating, and aiding digestion, making it a good ingredient in cooking. When making ginger sauce, powdery ginger is the most suitable (when the yellowish-white color of young ginger turns into an earthy yellow color, at which point the ginger has the finest texture and is called "powdery ginger" or "fleshed ginger"). This is because old ginger has too much fiber and young ginger has too much water, so they are not very suitable.

Red and green porridge

[Ingredients]100g rice, 50g each of Job's tears, red beans, and mung beans

[Seasoning] 1 tablespoon of sugar substitute

[Instructions]

1. Wash the rice, barley, red beans, and mung beans, and soak them in water for 1 hour.

2. Put all the ingredients into a pot, bring to a boil over high heat, then reduce to low heat and simmer for 45 minutes.

3. After cooking into porridge, add sugar substitute to taste.

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This porridge has the effects of clearing heat and detoxifying, dispersing blood stasis and reducing swelling. It can also treat colds, summer headaches, and nasal congestion. In the hot summer, when you feel tired, weak, and have a poor appetite, a bowl of red and green porridge can help you relieve the summer heat and discomfort.

"Corn and Vegetable Salad"

[Ingredients]100g green vegetables, 3 tablespoons corn kernels

[Seasoning] 1 tablespoon of salad dressing

[Instructions]

1. Wash the greens and cut them into strips. Blanch them in boiling water until cooked, then remove and arrange them neatly on a plate.

2. Place the corn kernels on top of the bok choy and drizzle with salad dressing.

Bamboo Shoot and Wood Ear Mushroom Soup

[Ingredients]50g bamboo shoots, 10g wood ear mushrooms, 1 shiitake mushroom, 50g pork blood, a little cilantro

[Seasoning] Appropriate amount of clear broth, 1 teaspoon of low-sodium salt, a little starch

[Instructions]

1. Soak shiitake mushrooms until soft and then shred them; shred bamboo shoots, wood ear mushrooms, and pork blood as well.

2. Place the ingredients in clear broth, cook until done, season with salt, thicken with cornstarch, and sprinkle with cilantro.

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Bamboo shoots are high in potassium, making them one of the vegetables that are good at lowering blood pressure.

Lotus root and oatmeal porridge

[Ingredients]100g oats, 250g honey lotus root, 5 red dates, appropriate amount of licorice root

[Seasoning] 1 tablespoon inulin

[Instructions]

1. Wash the oats and soak them in water for 1 hour; wash the lotus root and slice it; wash the red dates, soak them until soft and remove the pits; wash the licorice root and slice it, set aside.

2. Put oats and licorice into a pot, add an appropriate amount of water and bring to a boil over high heat. Add lotus root, red dates and inulin, then simmer over low heat until cooked.

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The sweetness of lotus root and red dates, combined with the rich aroma of oats and the unique bitter-sweet flavor of licorice, gives this porridge a pleasant fragrance even without added sugar. Why not try the original flavor?

Banana and kiwi milkshake

[Ingredients]Half a banana, half a kiwi, 200ml low-fat yogurt, 1 tablespoon low-fat ice cream

[Seasoning] None

[Instructions]

1. Blend bananas, low-fat ice cream, and yogurt in a blender until smooth to make a smoothie.

2. Dice the kiwi and add it to the blended smoothie.

Corn, yam, and pork rib soup

[Ingredients]Half an ear of corn, 20g of yam, 1 small piece of pork ribs, 1 slice of ginger

[Seasoning] 1 teaspoon each of low-sodium salt and white vinegar

[Instructions]

1. Cut the ribs into small pieces, blanch them in boiling water to remove the blood, add about 1.5 bowls of water, simmer for 20 minutes, and add vinegar while simmering.

2. Peel and dice the yam, cut the corn into small sections, add them to the pot along with ginger slices, cook until done, and season with salt.

Chives with Walnuts

[Ingredients]200g chives, 100g roasted walnuts

[Seasoning] 2 teaspoons each of salt and fermented glutinous rice

[Instructions]

1. Wash the chives, remove the roots and old leaves, and cut them into long sections.

2. Bring water to a boil, add chives and oil, blanch until the chives change color (about 1.5 minutes), remove and drain. Place the chives in a bowl, add walnuts and all the seasonings, mix well, and serve.

Chives, also known as "yang-raising grass," have a very delicious flavor and a unique aroma. This distinctive pungent aroma comes from the sulfides they contain, which have antibacterial and anti-inflammatory properties, helping to boost the body's immunity. These sulfides in chives also help the body absorb vitamins B1 and A. Therefore, pairing chives with pork, which is rich in vitamin B1, is a nutritious way to eat them. However, sulfides are easily volatilized when heated, so chives should be stir-fried quickly over high heat; overheating will cause them to lose their flavor.

Chrysanthemum and Pig Liver Cake

[Ingredients]30g chrysanthemum petals, 500g pork liver, 3 egg whites, 5g chopped green onion, 3g minced ginger

[Seasonings] Pepper powder, salt, MSG (to taste), 1 large bowl of chicken broth, 1/2 tablespoon of cooking wine

[Instructions]

1. Wash the pork liver, mince it, mix it with a little chicken broth, egg white, cooking wine and salt, and steam it in a steamer until cooked.

2. When the pork liver is almost cooked, open the lid and add chrysanthemum petals. Continue steaming until the pork liver has a cake-like consistency, then remove it from the heat.

3. Add pepper, chrysanthemum petals, minced ginger, salt, and MSG to the remaining chicken broth, simmer until thickened, and pour over the pork liver cake.

"Lettuce salad"

[Ingredients]20g each of lettuce and thinly sliced ​​bitter melon, 15g alfalfa sprouts, 25g thinly sliced ​​cucumber, half a dragon fruit (cut into 3-4 pieces)

[Seasoning] 2 tablespoons low-fat salad dressing, ½ teaspoon low-salt tomato sauce

[Instructions] Wash the ingredients, mix the seasonings well and pour them over the ingredients.

Garlic Rice Noodle Soup

[Ingredients]200g rice noodles, 5 cloves of garlic, 1 red chili pepper, and a suitable amount of cilantro leaves

[Seasoning] Appropriate amount of chicken broth, half a teaspoon of salt, a pinch of black pepper powder

[practice]

1. Blanch the rice noodles in boiling water until soft; slice the garlic and red chili peppers; wash the cilantro leaves and set aside.

2. Heat oil in a wok, sauté garlic slices and chili slices until fragrant, add rice noodles, add a little broth and stir-fry until the sauce thickens.

3. Finally, add salt and black pepper to taste, and sprinkle with cilantro leaves.

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Although the rice noodles have few ingredients, they are very flavorful. If you add a little sugar and white vinegar to the seasoning, you can reduce the spiciness and turn them into hot and sour soup noodles, which tastes great too.

Sweet potato porridge

[Ingredients]30g sweet potato, 40g rice

[practice]

Wash the sweet potatoes, cut them into small pieces with the skin on, and cook them together with rice in a rice cooker with 2 bowls of water.

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Sweet potatoes are high in potassium and fiber, and can be eaten with the skin on. They are a popular detox food nowadays.

"Blanched sweet potato leaves"

[Ingredients]100g sweet potato leaves, 1 tsp chopped green onions

[Seasoning] Half a teaspoon of low-sodium soy sauce

[practice]

Heat oil in a wok, sauté chopped scallions until fragrant, then pour the scallions and soy sauce over the blanched sweet potato leaves and mix well.

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Sweet potato leaves are currently the most popular anti-cancer food. They are inexpensive, nutritious, high in potassium, and rich in both crude and soluble fiber. They can be blanched, stir-fried, or used in soups and can be eaten regularly.