Eating more vegetables is very important for health, but the way they are cooked affects both their taste and nutritional value. Stir-frying vegetables is delicious, but excessive oil intake is unhealthy, and not all stir-fries turn out tasty. So, how can you cook vegetables in a way that is both healthy and delicious?
Fan Zhihong, an associate professor in the Department of Nutrition and Food Safety at the College of Food Science and Nutritional Engineering at China Agricultural University, introduced a simple, low-oil, and delicious vegetable cooking method on her WeChat official account. Everyone should learn this method quickly.
Oil-boiled vegetables: simple, delicious, and healthy
Method: First, bring a small bowl of water (200-250g) to a boil. Add a spoonful of sesame oil (8g), then put the leafy green vegetables (300g) in and cook for two to three minutes. There isn't much water; it shouldn't cover the vegetables. However, since the vegetables just need to be tossed a couple of times to be heated and will release their own water, very little water is needed. After cooking, simply add seasonings to your liking.
To enhance the flavor, you can add ingredients like mushrooms, shiitake mushrooms, dried small shrimp, or dried shrimp to the water while cooking. You can also add things like sliced meat, meatballs, shrimp balls, or ham to help boost the umami flavor.
The advantage of this method is that it doesn't require a wok. The leafy greens absorb a little oil, becoming tender, fragrant, and glossy. By eating both the soup and the vegetables, you don't waste the nutrients that have dissolved into the soup, such as potassium, magnesium, vitamin C, vitamin B2, and flavonoids.
Have you learned this simple, convenient, delicious, and healthy vegetable cooking method?