Many beginners, especially girls, are a little afraid of cooking. The temperature is not well controlled and the lampblack is not well controlled, which not only hurts the skin, but also increases the risk of lung cancer.
Cooking for one hour, eating for ten minutes, and scrubbing the kitchen after eating are still very troublesome.
In contrast, cooking is much simpler. Water at 100 ℃ does not produce any carcinogens. However, most people are biased and feel that it is definitely hard to swallow when they hear the words cooking vegetables.
Don’t rush to make a final conclusion yet. The [cooking with oil] to be recommended to everyone today will ensure delicious taste.
A convenient and simple cooking [cooking with oil]
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Boil a small bowl of water (200 ~ 250 mL) first;
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Add 1 tablespoon of sesame oil (8 g);
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Add green leafy vegetables (300 g) and cook for two or three minutes.
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After cooking, take it out and add some seasonings as you like.
Of course, when cooking, you can also add mushrooms, mushrooms, shrimps, sea rice, or meat slices, meatballs, shrimp balls, ham and the like to eat more freshly.
Without these things and like delicate flavor? You can put monosodium glutamate and chicken essence, but you have to put less salt.
The advantage of cooking with oil is that there is no need to lift the oil pan. Green leafy vegetables are tender, fragrant and bright after absorbing some oil. Eat the soup with the vegetables together without wasting nutrients such as potassium, magnesium, VC, VB2 and flavonoids dissolved in the soup.
In the process of cooking, there are 2 points to pay attention to:
1. Add less water! Very important!
Cooking is not stew, water cannot be put in more, vegetables cannot be submerged, but vegetables can be heated as long as they are turned twice.
2. Cooking time should be short enough.
Cease fire immediately when it is ripe to avoid vitamin loss when heated. Especially for especially tender vegetables such as lettuce, it is only necessary to roll in the soup and then leave the fire and put on the plate.
Of course, you can also cook with chicken soup, broth and bone soup. Remember not to put too much soup. After all, drinking too much broth means eating more salt and fat.
Boiled vegetables in oil sound very common. Is there something special in what?
This brings us to how people eat vegetables at ordinary times.
No.6: Eat raw
Wash vegetables and mix them directly with seasonings or salad dressing.
Advantages: simple operation, and no loss of nutrients;
Disadvantages: The volume of vegetables has not decreased, and a large basin of salad may cost half a kilo of vegetables. Moreover, a small amount of vegetables need to be mixed with a lot of salad dressing.
If you don’t believe me, you can try it. Cut half of the purple cabbage into thin threads and enlarge it in a basin. Add salad dressing to see how much is enough!
In addition, eating raw has no heating process and has the lowest safety, and many people’s [Chinese stomach] is not suitable.
If the score system is 0 ~ 9, the score of eating vegetables raw is about … (out of 54)
Fifth place: speculation
Heat the oil first, boil it in a pan, then stir-fry the vegetables. When the vegetables are ripe, take them out immediately.
Advantages: All kinds of vegetables can be used, the volume of fried vegetables is greatly reduced, there is no pressure to eat one kilo of vegetables a day, and the loss of nutrients is relatively small.
Disadvantages: It is delicious to put more oil, which is not conducive to weight loss. There is lampblack. If the oil temperature is too high, carcinogens will also be produced.
No.4: Stewed
Heat the oil first, boil it in a pan, then add vegetables, stir-fry it, add a small amount of water, cover the pan and stew the vegetables until cooked.
Advantages: Vegetables are tasty, soft in texture and reduced in volume, and are suitable for eating vegetables in large quantities.
Disadvantages: It is only suitable for boiled potatoes, carrots, radishes, beans, wax gourd, etc., with high nutrient loss, lampblack pollution and high oil consumption.
No.3: Oil-free blanching
Place the vegetables directly in boiling water, take them out after half a minute to two or three minutes, spread them on a plate to cool, and then mix them with your favorite sauce. Garlic mashed sesame oil, sesame sauce, rotten milk juice, or chili sauce can be used.
Advantages: No lampblack, suitable for eating vegetables in large quantities, good use of seasoning juice, very little oil.
Disadvantages: More than half of the soluble nutrients are dissolved in water, such as vitamin C, folic acid, vitamin B2, potassium, etc. In addition, if the vegetable leaves are older, they will plug teeth after blanching.
Second place: Bai Zhuo
The common restaurant [blanched kale, cabbage heart] is to add a small amount of oil and salt to the water to make the dishes look oily and beautiful and keep the color green and pleasing to the eye. Then, stir up the oil pan, heat the oil, soy sauce and raw soy sauce, and pour on the blanched dishes.
The nutrient loss of blanched vegetables is the same as that of blanching, but the last sauce poured in restaurants often contains a lot of oil.
Tie for first place: steaming
Vegetables are steamed directly in a steamer, or mixed with rice flour, corn flour and soybean flour before steaming. According to the texture of different vegetables, the steaming time varies from 3 to 30 minutes.
Advantages: No lampblack, minimum nutrient loss, suitable for eating vegetables in large quantities, very little oil, as long as a little sesame oil or sesame paste is added to the sauce.
Disadvantages: High technical requirements, need to be familiar with the best steaming time of various vegetables, steamed for a long time not only the dishes are not good-looking, but also very bad to eat.
Tie for the first place: cooking vegetables in oil, including all kinds of broth chicken soup cooking
Compared with the previous cooking methods, cooking vegetables in oil is no less impressive:
- Drink all the soup for cooking, so the nutrition dissolved in the soup will not be wasted. As long as the cooking time is not long, the nutrient loss is not much. White burning juice should be heated in another pan, while cooking with oil can be free of oil smoke. Compared with blanching without oil, cooking with oil adds a small amount of oil or broth chicken soup to make vegetables bright and delicious. Compared with oil cooking, oil cooking does not produce carcinogens at all and can save fuel.
Steaming and cooking in oil have their own advantages and are not very good at competing. For example, steamed beans are better than cooking in oil, and cooked cabbage in oil is better than steaming, so they are tied for the first place.
Simple and convenient, delicious and healthy, no lampblack and no carcinogens, all kinds of ingredients can be cooked together, and the stove is also cleaned… cooking with oil, don’t you give it a try?