Which foods are rich in folic acid? How to cook these foods can make them delicious and delicious, but also to ensure that the maximum loss of nutrition? It is a problem that many people who need folic acid care more.
Broccoli
Edible guide
Broccoli should not be cooked or boiled for a long time, so it is faster to cook. This not only preserves more nutrients, but also maintains the crunchy texture of broccoli.
When eating broccoli, it is necessary to chew a few more times so that it can be more beneficial to the absorption of nutrients.
Food recommendation - mushroom fried broccoli
[Materials] 300 grams of broccoli, 6 dried mushrooms, 2 exclusive garlic, 3 tablespoons vegetable oil, 1/2 teaspoon salt, 1 tablespoon fresh water, warm water 200 ml.
ã€practice】
1. Warm the dried mushrooms with warm water for 1 hour with warm water, then remove them and cut into 1cm wide strips. Garlic cut into slices, broccoli flower buds cut into small flowers about 3 cm in diameter.
2. Stir-fry, pour the oil till the temperature of 50% oil, add garlic saute, about 1 minute, then pour mushrooms for about 1 minute.
3. Finally pour broccoli, salt, stir well and add 1 tablespoon pure water, cover the lid, and transfer the fire to medium heat, simmer for 7-8 minutes until the broccoli is boiled. Finally, you can remove the garlic plate and serve it.
Asparagus
Edible guide
Although asparagus is good, it should not be eaten raw, nor should it be stored for more than 1 week.
Asparagus can be fried and cold. Before cooking, soak in clean water for about 30 minutes to remove bitterness.
Food recommendation - French asparagus soup
[Material] Asparagus 500g, medium-sized potato 1 (about 250g), chicken bone soup 200ml, water 500ml, light cream 50ml, egg yolk 1, salt amount.
ã€practice】
1. Potatoes are peeled and cut into large pieces at random;
2. Put about 500ml of clear water fire in the pot and boil;
3. Fresh asparagus cut the hard part of the root, wash, cut the top tender tip, cut the rest of the section (about 5cm), into the already boiled water, simmer for 15 minutes, remove the tender tip of asparagus, dip Spare in cold water;
4. Add the potato + chicken bone soup to the pot and cook for about 25 minutes on low heat;
5. Remove the asparagus and potatoes from the soup, place in a blender, add light cream and egg yolk, whip into the mud, pour it into the pot, add the appropriate amount of salt, boil it, and add the spare asparagus tender tip to serve.
3. Lettuce
Edible guide
When lettuce is cooked, put a small amount of salt, and do not use copper utensils to store or cook lettuce, so as not to damage the ascorbic acid contained in the lettuce.
Some substance in lettuce can stimulate the optic nerve, so people with eye diseases, especially night blindness, should not eat too much.
Food recommendation - lettuce fried mushrooms
ã€Material】 lettuce, fungus, green onion, salt, oil amount.
ã€practice】
1, lettuce oblique knife, fungus bubble hair wash.
2, stir fry green onion, stir-fry under the fungus and lettuce a few, like salt pan.
Spinach
Edible guide
Spinach is rich in oxalic acid, tuberculosis patients should not eat more spinach.
Spinach contains a lot of astringent oxalic acid, so the first hot water rinse, and then rinse with water to remove astringent juice.
Food recommendation - salad spinach fans
[Material] The amount of spinach, fans, garlic, sesame, salt, sesame oil, vinegar, and sugar.
ã€practice】
1 Bring the fans in advance with cold water, then re-into the boiled water pot to cook, immediately rinse out after cooling.
2 Remove the spinach from the old stem and boil it in boiling water. Seeing that the leaves will grow, you can get it and immediately cool the water so that you can keep the leaves green.
3 Adjust salt, sesame oil, vinegar, sugar, minced garlic, and sesame into sauce according to your own taste.
4 Fans that rush through cold water, spinach should squeeze a little and squeeze the water. Pour the sauce and mix well.
5. Rape
Edible guide
When cooking canola, it must be freshly cut and stir-fried, so that it can not only keep it brittle, but also keep its nutrients from being destroyed.
Don't eat after the overnight cooked rapeseed, so as to avoid deposition of nitrite and cancer.
Food recommendation - garlic canola
[Material] Appropriate amount of garlic, cooking oil, and salt.
ã€practice】
1, use garlic burst pot, no green onion. The cooking oil can be put in more, and the dishes are too light.
2. Wash the entire tree or simply throw it into a pot and stir fry.
3, garlic slices or cut into foam. Seven or eight petals can be. Put it in the pan and fry it together.
4, salt, pan.
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