Everyone knows that calcium supplementation is important, and we usually think of drinking milk or making bone broth. But in fact, in the spring vegetable basket, there is an underrated hero of calcium supplementation - mustard greens. Not only is this seasonal leafy green vegetable affordable, but its calcium content is surprisingly high enough to put bone broth on the back burner. The calcium in mustard greens is easily absorbed by the body and is rich in fiber and vitamins such as vitamin K and vitamin A, which are necessary for bone health and vision.
In addition, mustard greens also contain antioxidants, such as sulfides, which help scavenge free radicals and protect body cells from damage. Its unique spicy taste can stimulate the appetite and make the spring table more colorful. Mustard greens provide a refreshing taste and nutritious enjoyment.
Because of this versatile nature of mustard greens, we have prepared four simple and delicious mustard recipes for you. These recipes can meet your needs, so that you can easily enjoy the delicious and nutritious taste of the "king of calcium supplementation" in the spring.
Recommended Recipe 1: Garlic mustard greens
Mustard greens aren't just an ordinary leafy green, they have an amazing amount of calcium, which helps boost bone health. Coupled with garlic's anti-inflammatory properties, this garlic mustard dish not only boosts calcium, but also boosts your immune system.
Main ingredients: mustard greens, garlic, cooking oil, salt
Here's how:
Wash the mustard greens and cut them into sections, and chop the garlic into minced pieces for later use.
Heat the pan, pour in an appropriate amount of cooking oil, and heat until it is 70% hot.
Stir-fry the minced garlic until fragrant, then add the mustard greens and stir-fry quickly.
Add an appropriate amount of salt and stir-fry evenly until the mustard greens are soft.
Recommended recipe 2: Mustard stewed tofu
Tofu is a representative of high-calcium ingredients, and it is paired with mustard greens to double the calcium supplementation effect. This dish is simple and easy to make, delicious and makes it a great choice for spring health.
Main ingredients: mustard greens, tofu, ginger, stock, salt
Here's how:
Cut the tofu into cubes, wash the mustard greens and cut into sections.
Pour the stock into the pot, add the ginger slices and bring to a boil.
Add tofu and mustard greens and simmer over low heat until the ingredients are cooked through.
Finally, add salt to taste, simmer until the soup is rich and enjoy.
Recommended recipe 3: Fried noodles with mustard greens and shredded pork
The calcium of mustard greens is combined with the protein in pork to not only provide the nutrients needed on a daily basis, but also to strengthen the body's resistance to disease. With noodles, it is nutritious and delicious.
Main ingredients: mustard greens, shredded pork, noodles, soy sauce, ginger
Here's how:
Shredded pork and marinated in soy sauce and minced ginger.
Wash the mustard greens and cut into shreds, cook the noodles and drain.
Add oil to a hot pan, first fry the shredded meat until it changes color, and then add mustard greens to stir-fry.
Add the noodles, stir-fry quickly, season and remove from the pan.
Recommended recipe 4: Hot and sour mustard soup
This sour and hot mustard soup is sour and appetizing, especially suitable for spring. Mustard greens are added to soups to better release their calcium, helping you replenish your day's needs.
Main ingredients: mustard greens, tomatoes, eggs, vinegar, chili peppers, salt
Here's how:
Wash and chop the mustard greens and cut the tomatoes into cubes.
Add water to a pot and add tomatoes to cook tomato soup.
Add mustard greens, cook until soft, add vinegar and chili pepper to taste.
Beat in the eggs, stir well, and season with salt.
With these delicious mustard recipes, not only can you replenish your calcium in the spring, but you can also enjoy a healthy and delicious table meal. Try these simple dishes and make mustard greens the star of your table!