A roundup of three delicious, nutritious, and healthy home-cooked dishes.

A roundup of delicious home-cooked dishes. According to experts, it's best to combine foods of different color groups in your daily diet. Even for foods that are nutritionally less potent, don't轻易 exclude them, as each color group has its own irreplaceable benefits.

Three delicious, nutritious, and healthy dishes

Crab Roe Tofu

I. Crab Roe Tofu

Ingredients: 2 blocks of tofu, 50g of crab roe, an appropriate amount of ginger and scallions, 250g of water or bone broth.

Instructions:

1. Cut the tofu into 1cm cubes, set aside.

2. Bring water to a boil, add a pinch of salt, then blanch the tofu for 5 minutes. Drain the water and set aside.

3. Place the crab roe in a bowl and steam it for 8 minutes, set aside.

4. Heat a wok, add oil, then add ginger and scallions to sauté. Add bone broth or water, followed by the crab roe, and finally the tofu. Simmer for about 3 minutes, season to taste, and thicken with a cornstarch slurry.

Notes:

1. Soaking the tofu in salt water beforehand helps it hold its shape, allows it to absorb flavor better, and results in a smoother texture.

2. Add a pinch of pepper when seasoning to eliminate the seafood's fishy smell.

Specialty: The tofu is flavorful and smooth, and pairing it with seafood creates a rich aroma. Furthermore, crab roe is rich in essential nutrients like protein, fat, phospholipids, and vitamins. Tofu contains essential trace elements like iron, calcium, phosphorus, and magnesium, as well as carbohydrates, vegetable oil, and high-quality protein. The dish is highly nutritious.

Cold-dressed Wood Ear Mushroom

II. Lin's Mountain Delight: Wood Ear Mushroom

Ingredients: 50g of Northeast black wood ear mushrooms, an appropriate amount of ginger and scallions.

Instructions:

1. Soak the Northeast black wood ear mushrooms in cold water for 24-48 hours until fully rehydrated. Blanch them, then set aside.

2. Sauté ginger and scallions in hot oil until fragrant. Add soy sauce and cook, then pour the sauce over the wood ear mushrooms. Toss well before serving.

Notes:

1. Soak the wood ear mushrooms in cold water, changing the water every 8-10 hours if possible. It's best to change the water 2-3 times during the soaking process to ensure it doesn't spoil.

2. You can add an appropriate amount of cilantro when sautéing the ginger and scallions, but it's optional.

Specialty: Northeast black wood ear mushrooms are highly nutritious, containing a large amount of carbohydrates. The mucilage in them can collect dust and impurities in the human digestive system and expel them from the body. They have benefits such as clearing the lungs, moisturizing, removing stasis and promoting regeneration, promoting blood circulation, treating coronary heart disease, and lowering blood lipids and blood pressure.

Salted Egg Yolk Baked Pumpkin

III. Salted Egg Yolk Baked Pumpkin

This dish is crispy, soft, and fragrant, and is very popular. However, Ren Zhiwen points out that when cooking this dish, the salted egg yolk needs to be stir-fried in oil for 30 to 60 minutes in advance to make it soft and crumbly, and to enhance its aroma. This process, however, causes a significant loss of vitamins in the yolk, and the cholesterol in it is very susceptible to oxidation at high temperatures and in the air, forming oxidized cholesterol. Research has found that oxidized cholesterol can cause damage to human vascular endothelial cells, inducing the risk of atherosclerosis. Additionally, the pumpkin in this dish needs to be deep-fried at high temperatures to achieve a crispy exterior and tender interior, but this high-heat cooking also causes a significant loss of nutrients like carotenoids.

Healthy Improvement Method: First, mash the salted egg yolk and place it in a small bowl. Submerge it with chopped ginger, scallions, water, and Hua Diao wine to isolate it from the air. Steam it for 10 minutes. Then, use its juice to cook the pumpkin. Add the mashed salted egg yolk during the last minute of cooking to let it absorb the flavor, then thicken the sauce and serve.