Hefeng cool cuisine の spinach tofu(he feng liang cai xi bo cai dou fu )

Hefeng cool cuisine の spinach tofu

Introduction:

"Japanese people like light food, which is famous in the world. Japanese women's cooking method is simple and natural. They eat less oil and salt, and have more bean products. They like to eat all kinds of fish rich in animal protein. Japanese food habits are mainly vegetables, especially white radish, even seasoning is sauce. Good eating habits, good health, look will be very good, this is the basic basis for long-term beauty. Today, Xinyun introduces to you a popular snack in Japan. It is also a favorite small cold dish for every family, spinach and tofu. Spinach tofu mixture, also feel like our people's shallot mixed tofu, clean. Qingqing light, nutritious delicious, girls can maintain youth, and can reduce the intake of heat and achieve the effect of weight loss

Production steps:

Step 1: prepare fresh spinach and tofu.

Step 2: clean the spinach and pick the tender leaves.

Step 3: Boil the spinach in hot water. (put it into boiling water and take it out immediately)

Step 4: Chop spinach as you like.

Step 5: the tofu is ready and can be cut into pieces.

Step 6: put spinach in a bowl and mix with tofu.

Step 7: add a little salt.

Step 8: a little chicken essence.

Step 9: a little sesame oil.

Step 10: mash all the ingredients and mix them well.

Materials required:

Spinach: moderate

Tofu: one piece

Sesame: a little

Salt: a little

Chicken essence: a little

Sesame oil: a little

Note: spinach and tofu can not be eaten together -- after decades of publicity, this sentence has become a well-known and popular iron rule. However, according to the research results in recent years, spinach and tofu are not only a good match for spinach tofu (19 pictures), but also a perfect match for calcium and bone. Once upon a time, spinach can not be eaten with tofu for only one reason: spinach contains a lot of oxalic acid, which will combine with calcium to form insoluble precipitates. However, this view does not see another aspect of the problem - spinach also contains a variety of factors to promote calcium utilization and reduce calcium excretion, including rich potassium and magnesium, as well as vitamin K. It is well known that calcium is closely related to acid-base balance. When protein food intake is excessive, the acid-base balance is unbalanced, and the calcium excretion of human body will increase. At this time, if you can eat more green leafy vegetables, such as spinach, you can fully absorb potassium and magnesium, help maintain acid-base balance, reduce the amount of calcium excretion, which is very beneficial to bone health. 100 grams of spinach contains 311 mg of potassium and 58 mg of magnesium, ranking first among vegetables, 2.7 times of Fuji Apple's potassium content and 11.6 times of magnesium content. With spinach rich in potassium and magnesium, tofu calcium can be better left in the body. It is worth mentioning that vitamin K in spinach has a strong effect on promoting the formation of bone calcium. Vitamin K is one of the hotspots of nutrition research in recent years. It is an essential component for the formation of osteocalcin. Vitamin K mainly exists in green leafy vegetables and vegetable oil, and spinach is one of the highest content vegetables, next only to kale, with a content of 415 μ g / 100g. Survey data show that the daily intake of vitamin K in middle-aged and elderly women is more than 109 micrograms, and the risk of fracture can be reduced by 30%. Some studies have proved that 200 micrograms of vitamin K a day can maintain and improve bone mineral density. In other words, less than 100 grams of spinach per day can achieve this effect. Studies have shown that if you supplement calcium and vitamin K at the same time, you can greatly improve the effect of calcium supplement and promote calcium deposition into the bone. Tofu rich in calcium and protein, together with spinach rich in potassium, magnesium and vitamin K, is a perfect match for calcium and bone. So, what about the oxalic acid in spinach? As oxalic acid is very soluble in water, just blanch spinach in boiling water for 1 minute to remove more than 80% of oxalic acid. First fried tofu, and then put the blanched spinach, mixed together to eat no problem. Fortunately, vitamin K is neither hot nor soluble in water, so blanching spinach will not cause its loss. However, vitamin K and carotene, need oil to help absorb, so when making spinach tofu soup, be sure to put some oil.

Production difficulty: simple

Process: mixing

Production time: 10 minutes

Taste: light

Chinese PinYin : He Feng Liang Cai Xi Bo Cai Dou Fu