In cold weather, if a pot of dishes is stewed on the stove and the fragrance floats from the kitchen into the living room, it feels much warmer.
Stew is the most suitable dish for autumn and winter, if cooked in the right way, its nutritional value is also very high.
Stew, the most nutritious food in autumn and winter
Stewing is a healthy way of cooking. Temperature not exceeding 100 C, can maximize the preservation of various nutrients, without excessive heating and harmful substances. When stewing, cover the pot, and oxygen is relatively isolated, antioxidants can also be retained.
Stews are often accompanied by meat, ribs, beef, chicken and other meat dishes. Studies have shown that after stewing meat, "bad cholesterol" and saturated fatty acid content will decrease, beneficial unsaturated fatty acid content will increase, beneficial nutrition is more easily absorbed by the human body.
After a long time of stewing, the meat becomes very soft and rotten, easy to digest and absorb, suitable for the elderly, children and people with poor gastrointestinal function.
1. Onion, ginger, garlic, spices, essential
Onion, ginger and garlic are three treasures of stew, which can relieve greasy and increase aroma, reduce cholesterol and prevent cardiovascular and cerebrovascular diseases.
The aroma of stew also depends on some ingredients, such as cooking wine, pepper, pepper grains, etc., which can remove the fishy smell.
These condiments can be added after boiling and defoaming the soup. However, too many spices will cross-taste, according to their own taste can be added.
2. Enough of 5 kinds of vegetables and diversified nutrition
Stews are generally divided into beans, meat, algae, potatoes, vegetables, noodles and so on.
You can choose five kinds to put in, including foods rich in dietary fiber. This can reduce cholesterol absorption and promote cholesterol excretion in the body.
Here are two reminders:
Vegetable vegetables use more rhizomes, such as radish, yam, as little as possible with green leafy vegetables. If you want to put vegetables, it's better to put them before you leave the pot to avoid long stewing and loss of nutrients.
The amount of water is about 1.5 times as much as that of food. Too much water can easily lead to long stewing time, destroy nutrients, and too little water can easily boil the dry pot.
3. Enthalpy stew with gentle fire is healthier
The stew is stewed with "gentle fire enthalpy". The water should be added at one time, and the lid should not be opened in the middle. In this way, the protein and other nutrients can be fully dissolved into the soup, the taste of the soup will be more delicious, oxygen does not enter, antioxidants can also be retained.
4. Add salt before cooking
If salt is put too early, the protein in meat will coagulate, not dissolve easily, and the soup will be dark and not enough concentrated. Late salt does not affect the taste of the soup, but it keeps the meat fresh and tender.
Catfish stew tofu, add noodles, cabbage, potatoes and so on.
Chicken stewed mushrooms, all kinds of mushrooms can be stewed to eat, mushrooms as the best, you can add konjac, potatoes, beans and so on.
Stewed mutton with white radish can be added with vermicelli, green vegetables, yam, etc.
Stewed bone soup
Can add lotus root, agaric, corn, yam, can also be stewed with kelp, noodles, radish, each with delicious.