Folic acid is one of the B vitamins member, vitamin B9, and the benefits of folic acid are the "umbrella" of health, and the benefits have been underestimated. Folic acid can help us stabilize blood pressure, protect cardiovascular system, promote red blood cell production, prevent anemia, protect cranial nerves, and prevent Alzheimer's disease.
Many people think that only women who are preparing for pregnancy and pregnancy need to supplement folic acid, in fact, ordinary people lack folic acid, it will also bring many health problems, such as dizziness, fatigue, paleness, malaise, decreased appetite, etc., therefore, ordinary people should also pay attention to folic acid supplementation every day, especially for middle-aged and elderly people, it is recommended that this "4 vegetables, 2 fruits and 1 mushroom" should be eaten often, natural folic acid is high, and the body stick is often eaten.
4 dishes
1. Broccoli
Recommended recipe: chicken thighs with broccoli mushrooms
Ingredients: 300 grams of chicken thighs, 1 broccoli, 150 grams of fresh mushrooms, 3 cloves of garlic, salt to taste, 2 tablespoons of oyster sauce, a pinch of pepper, 1 teaspoon of starch, appropriate amount of cooking oil
Method:
1. Cut the chicken thighs into uniform pieces and marinate them with salt, oyster sauce, pepper, starch and cooking oil. Grasp well with your hands, let the meat pieces absorb all the flavors of the spices, and marinate for 15 minutes to add flavor to the meat.
2. While marinating the chicken, prepare a pot of boiling water, add a little salt and oil, then blanch the broccoli and mushrooms for 1-2 minutes, and soak them in cold water immediately after removing them to keep the color bright and the taste crisp, and then remove them for later use.
3. Heat the pan with cold oil, put the marinated chicken pieces into the pan, and slowly fry them over medium heat until golden brown on both sides, and the surface of the chicken presents an attractive burnt aroma. Next, add the sliced garlic and stir-fry quickly until the aroma is released.
4. Add the blanched broccoli and mushrooms to the pot and stir-fry quickly with the chicken to allow the ingredients to mix well. Then, add an appropriate amount of hot water to just over the ingredients. Cover the pot and simmer for 2-3 minutes.
5. After all the ingredients are cooked thoroughly, add an appropriate amount of salt and oyster sauce according to personal taste for final seasoning. Finally, turn on high heat to reduce the juice until the soup thickens, then remove from the pan and serve.
2. Cabbage
Recommended recipe: shredded cabbage
Be sure to tear it, and the edges are not neat to be delicious. The iron pot is on high heat, the pot is full of gas, and it is eaten before the meat is served on the table, and only light soy sauce and salt are put in
Ingredients: cabbage, dried chili peppers, minced garlic
Method:
1. Wash the cabbage, remove the hard core in the middle, and then tear it into irregular pieces by hand, which makes it easier for the cabbage to absorb seasoning and increase flavor.
2. Heat the pan with cold oil, wait for the oil temperature to rise, add the minced garlic, and slowly stir-fry over medium-low heat until the minced garlic becomes golden brown, releasing a rich fragrance. Next, add the dried chili section and stir-fry a few times to bring out the spicy flavor of the chili pepper.
3. Add the torn cabbage to the pot and stir-fry quickly over high heat to allow the cabbage to fully absorb the aroma of minced garlic and dried chilies. Sauté until the cabbage is slightly tender, then add light soy sauce and a pinch of salt to taste.
4. Continue to stir-fry over high heat until the cabbage is completely soft and the color becomes brighter. At this time, the taste of the cabbage has reached its best, and it is immediately taken out of the pot and plated.
3. Asparagus
Recommended recipe: Pan-fried asparagus
Ingredients: Asparagus, black pepper, salt
Method:
1. Prepare fresh asparagus, choose fresh and green asparagus, which will taste better. Gently scrape the skin of the root of the asparagus with a scraper to remove the old and hard parts and retain the crispness and deliciousness of the asparagus.
2. Add an appropriate amount of water to the pot, boil the water over high heat, and put in the processed asparagus. The blanching time is about 30 seconds, and the time should not be too long, otherwise the asparagus will become too ripe and the taste will deteriorate. During the blanching process, you can use chopsticks to gently turn the asparagus so that it is evenly heated.
3. Quickly remove the blanched asparagus and soak it in the prepared cold water to maintain the emerald green color and crisp taste of the asparagus. After soaking for about 1-2 minutes, remove and drain the water, which can be gently absorbed with a kitchen paper towel to avoid oil splashing during frying.
4. Take a frying pan, pour in an appropriate amount of cooking oil, and preheat the pan. When the oil is hot, add the drained asparagus to a pan and fry over medium heat. During the frying process, the asparagus can be gently turned with tongs to heat it evenly. Fry the asparagus until the skin of the asparagus is delicately wrinkled and lightly golden brown, sprinkle with an appropriate amount of black pepper and salt, and stir-fry quickly.
5. When seasoning, only black pepper and salt need to be added, and no other seasonings are needed to retain the original sweetness of asparagus. Fresh asparagus has plenty of moisture, the flesh is delicate, and there is no need to flatten it, and the fried asparagus has a tender and juicy taste.
IV. Moms
Recommended recipe: Stir-fried chrysanthemum with shredded pork
Ingredients: pork, chrysanthemum, garlic, ginger, cooking oil, salt, light soy sauce, cooking wine, sugar, white pepper
Method:
1. Cut the pork into thin strips. Wash the chrysanthemum and cut it into pieces about 3 cm long. Minced garlic and ginger.
2. Heat the pan with cold oil and add shredded meat. Stir-fry over medium heat until the shredded meat changes color, add ginger slices and garlic foam, and continue to stir-fry until fragrant.
3. Add cooking wine, light soy sauce, sugar and white pepper, stir-fry quickly and evenly.
4. Pour the chrysanthemum into the pot. Stir-fry quickly until chrysanthemum is tender. Add salt to taste. Stir-fry evenly and then remove from the pan.
2 fruits
1. Orange
Oranges are folate-rich fruits, containing about 30 micrograms of folic acid per 100 grams of oranges. At the same time, oranges are also rich in vitamin C, which helps pregnant mothers better improve their immunity. Oranges have high moisture content and abundant juice, making them a great way to hydrate during pregnancy. Rich in vitamin C, it promotes iron absorption. The folic acid content stands in the front row of fruits, and the potassium and β-carotene content is also good, which promotes the development of the baby.
2. Kiwi
Kiwifruit is a nutritious fruit that is especially beneficial for pregnant women. Not only does it contain high levels of folic acid and vitamin C, but it is also high in potassium and low in sodium, and is rich in a variety of essential minerals and vitamins. Every 100 grams of kiwifruit contains 3 grams of dietary fiber, which is more than bananas and apples, which can effectively relieve constipation during pregnancy. In addition, kiwifruit is also rich in vitamin E and fiber, which help promote digestion and maintain intestinal health.
1 mushroom
1. Shiitake mushrooms
Recommended recipe: Chicken stew with shiitake mushrooms
Ingredients: 500 grams of chicken thighs, 200 grams of fresh shiitake mushrooms, 1 green pepper, appropriate amount of light soy sauce, appropriate amount of dark soy sauce, appropriate amount of oyster sauce, appropriate amount of salt, appropriate amount of starch, appropriate amount of cooking oil
Method:
1. Cut the chicken thighs into uniform pieces and marinate them with light soy sauce, salt and starch. Grasp well with your hands to allow the meat to absorb all the flavors of the seasoning, and marinate for 30 minutes to add flavor to the meat.
2. Heat the pan with cold oil, put the marinated chicken thighs into the pan, and slowly fry over medium heat until half-cooked, and the surface of the chicken is slightly golden brown. Next, pour in an appropriate amount of light soy sauce, dark soy sauce and a little oyster sauce and stir-fry quickly until evenly colored.
3. Add the diced shiitake mushrooms to the pot and stir-fry them quickly with the chicken to release the aroma of the shiitake mushrooms. Then, add an appropriate amount of water or stock, just half of the water is enough to cover the ingredients. After the water boils, reduce the heat and simmer for 10 minutes, adding salt to taste.
4. When the chicken and shiitake mushrooms are cooked through, open the lid and add the chopped green peppers to the pot. Turn on high heat to reduce the juice until the soup thickens, then remove from the pan and serve.
Committed to using the simplest ingredients, to share the most delicious dishes for you, the above shared "4 dishes and 1 mushroom" practice, have you learned, learned to try to make it at home, welcome to like, follow, forward and collect, thank you for your support!