asparagus
This classic vegetable is rich in vitamin A, vitamin C, and potassium and zinc. A cup of asparagus can provide 67% of the daily folic acid needed. It is also good for heart health and prevention of birth defects.
Tips for shopping and storage: Find local asparagus at farmers' markets, grocery stores or street stalls. It will be fresher, tenderer, and sweeter than imported asparagus. At home, you can refrigerate the asparagus, or soak it upright in a container with one inch of water, or wrap it with a damp cloth. Asparagus can be placed in the refrigerator for 2-3 days, but if you want to eat the freshest, the sooner you eat it, the better.
Cooking: Remove the stem end of the asparagus and steam it briefly for about 5 to 10 minutes or 3 to 8 minutes. Then put a small amount of olive oil and start frying, or brush some olive oil and sauce on the asparagus.
vegetables
From spinach to kale, from sugar beet to chicory, from mustard to lettuce... We know that greens are one of the important sources of vitamin A and vitamin C in the body, and they are rich in vitamin B, folic acid, small amounts of calcium and iron. element. In addition, vegetables are also rich in antioxidants that help protect cells in the body, including heart disease and the prevention of age-related macular degeneration.
Tips for purchase and storage: Choose bright green leaves without pitting, instead of yellow or brown. Store in an unwashed plastic bag and store it in the refrigerator for up to one week. The cold-tolerant vegetables such as kale and beet heads, after being hot and frozen, can be stored in closed containers for continued storage.
Cooking: Do you like salad? A green salad, topped with canned beans, tuna, or chicken, makes a perfect lunch. Pour half a tablespoon of olive oil lemon juice or any of your favorite sauces, and then stir the vegetables. Oil helps your body absorb nutrients in vegetables. The boiled vegetables are also delicious in omelets, quiches, casseroles, and pasta. You can also put all the ingredients in a sandwich and enjoy it together.
Haricot vert
In addition to protein and fiber, green beans are also one of the important sources of vitamin A, vitamin C and vitamin K, as well as vitamin B. Green beans also provide a small amount of calcium, phosphorus, potassium, iron, thiamine and riboflavin. From the harvest in May to September, fresh green beans are bottled or frozen: neither hard nor paste. delicious.
Shopping and storage tips: Please buy large, bright green beans. The pods are placed in a tight plastic bag and can be placed in the refrigerator for about five days. You can also refrigerate after shelling, but beans may not be so crisp.
Cooking: Wash the shell, you can put some raw green beans on a salad or dinner vegetable tray. Cooking green beans can be boiled, steamed and fried.
Dutch beans and honey beans
Crispy and juicy, these two kinds of beans do not need shelling when they eat. Although the beans in the Netherlands are small and the honey beans are full, they can supply the vitamin A and vitamin C needed by the body, as well as some iron and potassium.
Shopping and storage tips: Buy smooth, thin, flat, immature Dutch beans, beans hard and shiny. Avoid buying Dutch beans with rotten circles. This sign indicates that the beans have become worse. Honey beans should be selected without dull skin, be careful with moldy honey beans, to avoid the purchase of withered honey beans. This way you can safely store them in the refrigerator for up to two weeks.
Cooking: Wash fresh beans and serve as a crunchy meal for meals or as a vegetarian meal. If you want to cook the Dutch beans and honey beans, remove the stems and excess fibers, stir fry or steam the beans.
Fresh potatoes
Fresh potatoes freshly dug from the ground are sweeter than mature sugar cane. Fresh potatoes contain starch sugar and their skin is as thin as paper. Its high moisture content, smooth mouthfeel, and easy cooking of potatoes.
Tips for buying and storing: Sometimes small, mature potatoes are sold as fresh potatoes. You can distinguish by examining their epidermis: Real fresh potatoes have a bundle of parchment-like surfaces that you can peel off with your nails. Fresh potatoes are stored in a cool, dry place. Fresh potatoes are perishable and have a shelf life of only a few days.
Cooking: Wash and cook whole potatoes. You can take it to steam, cook, or barbecue. However, fresh potatoes should not be baked, mashed, or stir-fry, because the mature potato starch content is relatively low.
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