Source: First Cuisine
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As soon as the middle-aged and elderly people pass the age of 50, their bodies are going downhill. At this time, don't be too frugal in life, eat when you need to. In daily life, in addition to supplementing more protein, we should also eat this trace element - folic acid.
Folic acid is an essential trace element in the body, not only pregnant women and children need to eat. For middle-aged and elderly friends who are over 50 years old, they are even more inseparable. These 3 dishes are known as the "champion of folic acid", and it is recommended that no matter whether you have money or not, eat twice a week to improve immunity and enhance memory.
1. Rice vegetables
In spring, the most popular "high-leaf sauerkraut" is amaranth, which contains 4 to 5 times more folate than spinach. The nutrients are well absorbed. If you have money or not, you can eat every three or five times to make your body healthier.
Recommended method: Amaranth with garlic
1. Prepare a handful of fresh amaranth, cut off the root and put it in a pot, add a spoonful of salt and soak it in water, soaking in light salt water can effectively remove pesticide residues on amaranth, and it is more safe to eat; a few millet peppers are cut into rings and used to match the color; a small handful of garlic, put in the garlic mortar and mash it into garlic paste for later use.
2. Boil water in the pot, put a spoonful of vegetable oil to prevent the loss of nutrients in the amaranth, retain the green color, put the amaranth into the water after boiling and blanch it quickly for 10 seconds, pour it out immediately, and rinse it quickly with cold water to cool down, retain the crisp color and fragrant taste.
3. Then dry the amaranth, cut it into small pieces and put it in a basin, add 2 grams of salt, 2 grams of chicken powder, 4 grams of white vinegar, and an appropriate amount of sesame oil to taste, then put in millet pepper rings and garlic paste, stir well with chopsticks and then put it on a plate and eat.
2. Sweet potato leaves
Don't look at the sweet potato leaves are inconspicuous, they are indeed a proper "folic acid master", which can not only strengthen bones, but also replenish iron and nourish qi and blood. Eat more in spring to replenish the nutrients your body needs.
Recommended method: cold sweet potato leaves
1. Prepare a handful of sweet potato leaves and wash them in clean water. Prepare a few millet peppers and cut them into chili rings. A few garlic crumbles, flattened and chopped.
2. Boil water in the pot, add a spoonful of salt to the bottom taste, pour in a little vegetable oil, vegetable oil can form an oil film on the surface of sweet potato leaves, make the color of sweet potato leaves more green, after the water is boiled, put in the sweet potato leaves to blanch for 50 seconds, pour out the sweet potato leaves, and quickly rinse them with cold water, so as not to lose the crisp and tender taste.
3. After the sweet potato leaves have been watered, put them in a basin, pour in minced garlic, add 2 grams of salt, 2 grams of chicken powder, pour in 5 grams of sesame oil, and stir well with chopsticks.
Heat the oil in the pot, after the oil is hot, put in the millet pepper ring and stir-fry to bring out the fragrance, pour the hot oil and millet pepper on the sweet potato leaves together, mix well again and serve on a plate.
3. Spinach
Spinach is also known as a "nutritional model student", and the price is not expensive, five cents a pound. It not only contains natural folic acid, but also rich in dietary fiber, which moistens the intestines and laxatives, calms the liver and moistens dryness.
Recommended method: Spinach omelet
1. Prepare 300 grams of washed spinach, put it in boiling water for 30 seconds, take it out after it becomes soft, rinse it a few times with cold water, cool and control the water, rinse it with cold water to maintain the bright color of spinach, the taste is crisp, cut into small pieces for later use.
2. Cut some diced carrots, put them together with spinach, add 1 gram of salt, 2 grams of chicken powder, a little thirteen spices, grasp and mix evenly, beat an egg, add a little flour, and adjust the filling to a viscous shape.
Grab a handful of the filling, pat it into a small cake in the palm of your hand and place it in the flour so that the surface is evenly covered with flour.
3. Preheat the electric baking pan for 3 minutes, pour vegetable oil evenly after the pot is hot, wrap the cake in egg liquid and put it in the pot, cover the pot and burn for 2 minutes. After 2 minutes, turn the cake over, turn it over and cook it for another 2 minutes, and the other side is also golden brown, and a nutritious and delicious spinach egg cake is ready.