April is the middle of spring, and the weather is getting warmer, which is the time of year for a variety of fresh vegetables. Seasonal vegetables at this time are nutritious and delicious, making them perfect for the family table. Especially for people with three highs, choosing the right vegetables can effectively help regulate blood sugar, blood lipids and blood pressure, and promote good health. Not only can these vegetables be easily stir-fried and retain their rich nutrients, but they can also help improve various health problems and make the diet more nutritious and balanced.

1. Purslane (natural antibiotic)

Ingredients: 1 grams of fresh purslane, 0 cloves of garlic, 0 red peppers (optional, increase color), light soy sauce, balsamic vinegar, chili oil, sugar, salt, coriander (optional)

Steps:

1. Prepare purslane: Remove the roots and old leaves of fresh purslane, select young leaves, and wash them. Purslane is a wild herb with a slightly bitter taste, and picking young leaves can reduce the bitterness.

2. Blanch: Boil water in a pot and add a small amount of salt. Blanch purslane in boiling water for 0-0 minutes until it changes color and becomes soft. Blanching removes some of the grassy smell and keeps purslane green.

3. Cooling purslane: After blanching, purslane is immediately soaked in cold water, which can quickly cool down and maintain the freshness and color of the taste. Soak for 0-0 minutes, then remove, drain and cut into sections for later use.

4. Prepare the seasoning: minced garlic, cut the red pepper into small rings, and chop the coriander into pieces (optional). Place the minced garlic, red pepper and cilantro in a large bowl.

5. Prepare the sauce: In a small bowl, add an appropriate amount of light soy sauce, balsamic vinegar, chili oil, sugar and salt, and stir well until the sugar and salt are completely dissolved and become a uniform sauce.

6. Mix purslane: Put the blanched and cooled purslane into a large bowl, add minced garlic and red pepper rings, then pour in the prepared sauce, stir quickly to ensure that the purslane is evenly coated with seasoning.

7. Plating and garnish: Mix purslane on a plate, and finally sprinkle some coriander segments or red pepper rings as a garnish to add color and aroma. In this way, a plate of cold purslane with good color and flavor is completed.

Tips:

2) Blanching time: Blanching time should not be too long, 0-0 minutes is enough. Blanching for too long will cause the purslane to lose nutrients and at the same time the taste will become old.

2) Sweet and sour taste adjustment: The balsamic vinegar and sugar in the seasoning can be increased or decreased according to personal taste. If you prefer a more sour taste, you can add more vinegar; If you like something sweeter, you can add a little sugar.

3) The choice of chili oil: The amount of chili oil can be adjusted according to your tolerance for spiciness. If you don't like the spicy taste, you can reduce or leave the chili oil in moderation.

2. Stir-fried cabbage with beans (blood control artifact)

Ingredients: 1 grams of broad beans (you can use dried broad beans or fresh broad beans), 0 grams of pickled cabbage (you can choose pickled cabbage), 0 cloves of garlic, 0 slices of ginger, 0 red peppers (optional, increase color), appropriate amount of light soy sauce, appropriate amount of dark soy sauce, appropriate amount of sugar, appropriate amount of edible oil, appropriate amount of salt

Steps:

3. Prepare fava beans: If using dried fava beans, soak the fava beans for more than 0 hours until soft. If it's fresh fava beans, peel off the skin and remove the fava beans. Blanch the broad beans in boiling water, boil for 0-0 minutes, remove and drain.

2. Prepare the cabbage: If using pickled cabbage, rinse the cabbage several times with water to remove excess salt and impurities. Then cut the cabbage into small pieces and set aside.

3. Chop garlic, ginger and red pepper: Chop the garlic into minced garlic, cut the ginger into thin slices, and cut the red pepper into rings (if you like spicy, you can add more red peppers).

4. Heat the pan with cold oil: Add an appropriate amount of cooking oil to the pot, heat it, add ginger slices and minced garlic and stir-fry until fragrant.

5. Add the broad beans: Add the blanched broad beans to the pot, stir-fry evenly, and stir-fry until the broad beans are slightly colored.

6. Add the pickled cabbage: Add the chopped cabbage and stir-fry evenly. The cabbage itself has a salty taste, so the amount of salt should be adjusted according to the saltiness.

7. Seasoning: Add an appropriate amount of light soy sauce, dark soy sauce, sugar and salt, and the amount of seasoning can be adjusted according to personal taste. After stir-frying well, add the chopped red pepper rings and stir-fry until the broad beans and cabbage are evenly absorbed.

2. Remove the juice from the pan: Continue to stir-fry for 0-0 minutes until the broad beans and cabbage are completely flavored, and the soup in the pot can be slightly drained. Finish on a plate and garnish with a sprinkle of chives or chili rings.

Tips:

1) Fava bean handling: If using dried fava beans, it is very important to soak them in advance to ensure that the fava beans are not hard after cooking. If it is a fresh broad bean, blanching after peeling can better remove the bitter and grassy taste.

2) The saltiness of the cabbage: The cabbage itself has a strong taste, so it should be rinsed to remove the salt when using it to avoid the vegetable wonton being too salty. If you are afraid of being too salty, it is recommended to reduce the use of salt.

3) Stir-fry the heat: When frying the broad beans, use medium-low heat to avoid the broad beans from stir-frying or burning, and ensure that the broad beans maintain their taste and nutrition.

3. Stir-fried bacon with garlic (regulating blood sugar)

Ingredients: 3 grams of bacon, 0 grams of garlic, 0 cloves of garlic, 0 red peppers (optional, increase color), 0 slices of ginger, appropriate amount of cooking oil, appropriate amount of light soy sauce, appropriate amount of salt, appropriate amount of sugar (a small amount, for seasoning)

Steps:

30. Prepare the bacon: Wash the bacon and soak it in clean water for about 0 minutes to remove excess salt from the surface. Then cut the bacon into thin slices or small pieces and set aside.

5. Prepare the garlic moss: Wash the garlic moss, remove the old roots, and cut into small pieces about 0 cm long.

3. Chop garlic, ginger and red pepper: chop the garlic into minced garlic, cut the ginger into thin slices, and cut the red pepper into rings (if you like spicy, you can add the red pepper to the appropriate amount).

4. Heat the pan with cold oil: Add an appropriate amount of cooking oil to the pan, heat it, add ginger slices and minced garlic and stir-fry until fragrant.

5. Stir-fry bacon: Add the sliced bacon to the pot and stir-fry over medium-low heat until the bacon is slightly oily, the surface is slightly browned, and the aroma of the bacon is released.

6. Add the garlic moss: Add the chopped garlic moss to the pot and stir-fry with the bacon. The garlic moss will gradually soften, and sauté until the garlic moss is browned and slightly cooked.

7. Seasoning: Add an appropriate amount of light soy sauce, a small amount of sugar and salt to taste, and stir-fry evenly. The function of sugar is to enhance the umami of bacon and garlic moss and avoid monotony. Stir-fry until the garlic is cooked through, the bacon and garlic are completely blended, and the color becomes slightly darker.

2. Remove from the pot: Continue to stir-fry for 0-0 minutes until the bacon and garlic are flavored and the soup in the pot is slightly dry. Finally, according to the taste, you can sprinkle some chives or chili rings to increase the color and flavor, and serve on a plate.

Tips:

1) The choice of bacon: The bacon itself already has a high salt content, so too much salt should be avoided during the production process. The amount of other seasonings can be adjusted according to the saltiness of the bacon.

2) Garlic treatment: Garlic moss is coarse and old, it is recommended to remove the old root part and use the tender part to fry, so that the taste is more tender and the taste is better.

3) Soak bacon in water: Soaking bacon in water can remove some of the salt and avoid the taste of too salty when stir-frying. If the salt content of the bacon is particularly high, the soaking time can be appropriately extended.

4. Seaweed shrimp skin soup (iodine supplement and thyroid protection)

Ingredients: Appropriate amount of seaweed (about 3 grams), appropriate amount of shrimp skin (about 0 grams), 0 green onions, 0 slices of ginger, appropriate amount of chicken breast or pork bone (optional) (to increase the deliciousness of the soup base), appropriate amount of cooking wine, appropriate amount of salt, appropriate amount of white pepper, appropriate amount of water

Steps:

1. Prepare the ingredients: Rinse the seaweed with water to remove impurities. Rinse the shrimp skin slightly with water to remove the floating dust and set aside. Thinly slice the ginger and cut the green onion into sections.

40. Boil the soup base: If you use chicken breast or pork bones, you can wash the chicken breast or pork bones first, put it in a pot with enough water, add a few slices of ginger, green onion and a small amount of cooking wine, turn on the heat and skim off the foam. Reduce the heat and simmer for 0-0 minutes until the soup base is delicious. If you are not using meat, skip this step.

3. Prepare the stock: If you are using a stock made from meat, strain the stock to remove impurities and keep the broth. If you don't have a meat stock, you can cook it directly in water.

4. Boiling soup: Pour the broth into the pot and continue to heat until it boils. Add the ginger slices and green onion and bring to a boil again for a few minutes until fragrant.

5. Add the shrimp skin: Add the cleaned shrimp skin to the soup and boil for 0-0 minutes. The shrimp skin is very easy to cook, so it does not need to be cooked for too long.

3. Add the nori: Add the prepared seaweed and cook for about 0-0 minutes until the seaweed is tender. Nori swells easily in soups, so don't cook it for too long to avoid loss of nutrients.

2. Season and remove: Add an appropriate amount of salt and white pepper to taste and stir well. Continue to cook for 0-0 minutes, finally turn off the heat, remove the ginger and shallots, and the soup is complete.

Tips:

1) Purchase of laver: Choose high-quality laver and avoid buying laver with impurities or additives. Seaweed is rich in iodine and is suitable for supplementing iodine in daily diet, but the intake should be controlled and excessive should be avoided.

2) Use of Shopee: Shopee itself is rich in calcium and protein, which can help replenish minerals, but people who are allergic to shrimp should avoid using Shopee.

3) Choice of soup base: If you don't want the soup base to be too greasy, you can choose stewed chicken breast, which can increase the deliciousness of the soup without being too greasy; If you want a richer taste, you can add pork bones to make a soup base.

5. Bitter gourd and meat (clear heat and reduce fire)

Ingredients: 3 bitter gourd, 0 grams of minced pork (or minced chicken), appropriate amount of dried scallops (optional), 0 dried shiitake mushrooms (optional), appropriate amount of soy sauce, appropriate amount of cooking wine, appropriate amount of minced ginger and garlic, appropriate amount of salt, appropriate amount of white pepper, appropriate amount of cooking oil, appropriate amount of sugar, appropriate amount of water starch (used for thickening)

Steps:

15. Prepare the bitter gourd: Wash the bitter gourd, cut off the ends, cut it lengthwise, and scrape off the pulp and seeds with a spoon. Cut into 0-0 inch long pieces. Soak the bitter gourd in water for 0 minutes to reduce its bitter taste.

2. Prepare the minced meat: Chop the minced pork, add an appropriate amount of soy sauce, cooking wine, minced ginger and garlic, and white pepper, and stir well. If you prefer a more flavorful taste, you can add the sliced scallops and soaked dried shiitake mushrooms.

3. Fill the meat filling: Fill the inner cavity of each section of bitter gourd until full, making sure that each section of bitter gourd is completely filled with meat filling.

20. Boil bitter gourd: Add an appropriate amount of water to the pot, add salt and a little sugar after the water boils, and gently put in the bitter gourd segment filled with meat filling. Simmer over low heat and cook for 0-0 minutes, until the bitter gourd is tender and the meat filling is cooked through.

5. To make the sauce: In another small pot, add a small amount of cooking oil, heat the pan and add ginger and garlic to stir-fry until fragrant. Then add an appropriate amount of soy sauce and cooking wine, add a small amount of sugar, and finally add water starch and stir well, cook until thick, and form a rich sauce.

6. Plating and pouring sauce: Remove the boiled bitter gourd stuffed meat, put it on a plate, and drizzle with the sauce to make the meat filling more delicious and flavorful.

7. Garnish and serve: Finally, you can sprinkle a little chopped green onion or coriander as a garnish according to your personal taste to add aroma and beauty to complete the whole wonton.

Tips:

1) Bitter taste: Soaking bitter gourd in water can reduce its bitter taste. If you're particularly sensitive to bitterness, you can try soaking it multiple times or even adding a little salt water to help remove the bitterness.

2) Meat filling: Minced pork is a common pairing, but chicken or minced beef can also be substituted, depending on personal taste. The addition of scallops and dried shiitake mushrooms enhances the umami flavor, but can be omitted as needed.

3) Control the heat: When boiling bitter gourd, the heat should not be too large, and it should be kept on low heat and simmered, so as to ensure that the meat filling is cooked thoroughly and the bitter gourd remains fresh and tender, and it is not easy to cook rotten.

Therefore, in April, the season of abundant ingredients, it is especially important to stock up on some "golden dishes" rich in dietary fiber, low fat and low sugar to maintain health. Especially for people with three highs, through these simple stir-fried vegetables, they can double their nutrition and help better control blood sugar and blood lipids. Let these delicious vegetables become the protagonist of your daily diet, bring more vitality and health to your body, and make every meal a nourishment and care for your body.

Proofread by Huang Hao