As the saying goes, "the plan of the year lies in spring", and the warm climate in spring is a good time to regulate the body and supplement nutrition. Spring is the "time of liver prosperity", at this time, the liver is in charge of the body's metabolism, and the body will not be bad for a good year. To nourish the liver and make the liver qi comfortable, iron is indispensable.
Iron is one of the basic elements of hematopoiesis, which can promote the blood circulation of the liver and is known as the "blood guardian". If the human body lacks iron, it is easy to be pale, tired, dizzy, easy to forget, and people with severe iron deficiency may also develop anemia, so supplementing iron by eating some iron-rich foods is the top priority of spring health preservation and body conditioning.
Today, I will share with you 5 foods with high iron content, which can be eaten often to reduce illness. Suggestion: Eat these foods rather than meat in spring! We must grasp the golden opportunity to nourish the liver in spring!
1. Duck blood
Animal blood is rich in iron, such as pig blood, duck blood, chicken blood and other animal blood, all of which are "good iron supplements". Among them, the iron content of duck blood is higher, and it is easy to be absorbed and utilized by the human body, coupled with the fact that duck blood is rich in nutrition, tender and smooth, and has a variety of ways to eat, it is a good product for spring iron supplementation.
Recommended method: Stir-fried duck blood with leeks
Ingredients: duck blood, leeks, dried chilies, ginger, green onions, garlic, light soy sauce, pepper, starch, salt, chicken essence.
1. Cut the duck blood into long strips, after the leeks are cleaned, cut into long sections, mince the ginger, peel and mince the garlic, cut the chili into long sections, and chop the green onions.
2. Add an appropriate amount of water and half a spoon of white wine to the pot, add duck blood in the cold pot of cold water, boil over low heat, blanch for 2 minutes, remove and drain.
3. Pour oil into the wok, add ginger, garlic, green onion and dried chili pepper and stir-fry until fragrant, add duck blood, and stir-fry evenly.
4. Add 2 tablespoons of light soy sauce, half a tablespoon of starch, a small amount of pepper, half a bowl of water and salt to the bowl, stir well, pour into the pot, and reduce the juice over high heat.
5. Add the leek segments, stir-fry evenly, and finally add the chicken essence and stir-fry for more than ten seconds.
2. Oysters
Shellfish in seafood are also rich in iron, and oysters are soft and delicate, not only rich in iron, but also the "best nourishment" for men.
Recommended method: Stir-fried onions with oysters
Ingredients: oyster meat, onion, garlic, shallots, oyster sauce, light soy sauce, salt.
1. After the oyster meat is thawed, cook it as soon as possible, taking care not to rinse the oyster meat in water.
2. Cut the onion into pieces, cut the shallots into sections, and chop the garlic for later use.
3. Add water to the pot and bring to a boil, blanch the oysters for about 10 seconds, remove the water and set aside.
4. Add oil to the wok, add shallots and garlic to fry until fragrant, add onion and stir-fry evenly.
5. Add 2 tablespoons of oyster sauce, 1 tablespoon of light soy sauce, salt and stir-fry over high heat. Pour the blanched oysters into the pan and continue to stir-fry for 10 seconds before serving.
3. Black fungus
Black fungus is not only rich in iron, but also contains dietary fiber, other minerals, vitamins, and is extremely rich in nutrients. Black fungus tastes delicious, and it is even more versatile in practice, and it can be vegetarian and meaty, and it is an indispensable ingredient for iron supplementation in spring.
Recommended method: Scrambled eggs with black fungus
Ingredients: black fungus, eggs, green peppers, garlic, ginger, salt, light soy sauce.
1. Soak the black fungus in boiling water 1 hour in advance, remove the seeds of the green pepper, wash and cut it for later use, cut the garlic into minced garlic and ginger into minced pieces for later use.
2. After the black fungus is soaked, add a spoonful of flour, grab and wash it, bring water to boil in the pot, add a spoonful of salt, pour in the fungus and blanch for about 3 minutes, remove and drain.
3. Beat the eggs into a bowl, add salt and beat them, pour oil into the pot, pour in the egg mixture after the oil is hot, and stir-fry until golden brown and beat out.
4. Heat the oil again, add minced garlic and ginger and stir-fry until fragrant, pour in the black fungus, stir-fry for about 1 minute, pour the green pepper into the pot, sprinkle in a little salt, and stir-fry evenly.
5. Pour the scrambled eggs into the pot, stir-fry to bring out the fragrance, pour in the light soy sauce to extract the freshness, stir-fry well, and then turn off the heat and put it on the plate.
Fourth, pork liver
The liver of animals contains heme iron, which is very rich in iron, and heme iron can be directly absorbed and utilized by the human body.
Recommended method: Stir-fried pork liver with spinach
Ingredients: spinach, pork liver, goji berries, garlic, ginger.
1. Wash the spinach, cut it into segments after removing the roots, wash off the blood on the surface of the pork liver, slice it obliquely into thin slices, clean the wolfberry, soak it for 5 minutes, peel and chop the garlic, and shred the ginger.
2. Put the cut pork liver into a bowl, add salt, pepper, cooking wine, ginger shreds, stir well, add starch, mix well with your hands, and marinate for 5 minutes.
3. Add water to the pot, add 1 tablespoon of salt, cooking oil, pour in the spinach after the water boils, blanch for 15 seconds, then remove it, drain the water and set aside.
4. Add oil to the pot, pour in the marinated pork liver with hot oil, fry over high heat until the pork liver changes color, and there is no blood on the surface, remove it for later use.
5. Heat the oil again, pour in the garlic and stir-fry until fragrant, pour in the fried pork liver, light soy sauce, oyster sauce, pepper, 1 spoon of chicken essence, sugar, salt, and stir-fry evenly.
6. Finally, add the blanched spinach, soaked wolfberry, and stir-fry for more than ten seconds.
5. Tofu skin
Tofu skin is a kind of soy product, rich in protein, various nutrients, including a lot of iron. Soy products are available everywhere in the market, with a wide variety, very cheap and delicious, and are deeply loved by people.
Recommended method: Tofu skin shrimp rolls
Ingredients: Prawns, tofu skin, eggs, carrots, spinach, ginger, salt, chicken essence.
1. Clean the shrimp and remove the head, shell and tail, pick out the shrimp line with a toothpick, wash it again and chop it into shrimp puree.
2. Wash and chop the carrots, wash the spinach, boil the water, blanch for 20 seconds, remove the dry water and chop, wash and chop the ginger.
3. Add minced ginger, salt and chicken essence to the shrimp puree, stir well, beat in an egg, add starch, and stir well again.
4. Add chopped carrots and spinach to the shrimp puree and stir again.
5. Spread the tofu skin on the cutting board, evenly spread the adjusted shrimp paste on the tofu, and slowly roll it from one end to the other.
6. After rolling, put it in the steamer and steam for 10 minutes, simmer for 2 minutes after steaming, take it out and cut it into pieces.
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