Cải cúc is a familiar ingredient in Vietnamese cuisine, and for good reason. This versatile vegetable is not only easy to cook with but also offers a plethora of health benefits, from aiding deep sleep to detoxifying the body. Join me today as we explore three delicious and nutritious dishes featuring cải cúc that are both simple to make and incredibly beneficial for your health!
Cải cúc: A “Superfood” in Vietnamese Cuisine
Also known as tần ô, cải cúc has a mild sweetness, a distinctive aroma, and is packed with nutrients. According to nutrition experts, it is rich in vitamins A, C, and K, as well as fiber and minerals such as calcium, iron, and potassium. Notably, this vegetable is an excellent source of tryptophan, an amino acid that helps the body produce serotonin—a hormone that promotes relaxation and supports deep sleep.
Dr. Nguyễn Thị Lâm, former Vice Director of the National Institute of Nutrition, shared with VnExpress: “Cải cúc is not only a nutritious food but also possesses detoxifying properties. Regular consumption of cải cúc helps reduce stress, boost immunity, and improve digestive functions.”
When selecting cải cúc, look for deep green leaves and firm, undamaged stems. To maintain freshness, store it in a sealed plastic bag or an airtight container in the refrigerator.
Cải cúc and Minced Meat Soup: A Recipe for Restful Sleep
Ingredients
- 200g cải cúc
- 150g minced meat (alternatively, use chicken or fish)
- Seasonings: salt, seasoning powder, pepper, shallots
Preparation
- Wash the cải cúc and cut it into bite-sized pieces.
- Sauté the shallots in oil, then add the minced meat and cook until browned. Season with a bit of seasoning powder.
- Add water to the pot, bring it to a boil, and then add the cải cúc. Cook for 2-3 minutes, adjust the seasoning to taste, and turn off the heat.
Benefits
This soup is not only delicious but also easy to digest. According to research by the National Institute of Nutrition (Sức Khỏe & Đời Sống), it helps reduce stress and stimulates the production of melatonin, the natural sleep-regulating hormone. It is particularly beneficial for those struggling with insomnia.
Stir-fried Cải cúc with Garlic: A Powerful Detoxifier
Ingredients
- 300g cải cúc
- 2 cloves of garlic, minced
- Seasonings: cooking oil, salt, seasoning powder
Preparation
- Wash and drain the cải cúc.
- Sauté the garlic in oil, then quickly stir-fry the cải cúc on high heat.
- Add a pinch of salt and seasoning powder, toss to combine, and turn off the heat.
Benefits
Garlic and cải cúc make a powerful duo, creating a dish rich in antioxidants. According to TS.BS Trần Thị Minh Hạnh, Director of the Ho Chi Minh City Nutrition Center (Tuổi Trẻ Online), this combination effectively supports liver detoxification and promotes overall health.
Cải cúc Salad: Internal Cleansing
Ingredients
- 200g cải cúc
- 1 carrot, 1 cucumber
- Herbs, roasted peanuts
- Sweet and sour fish sauce: 2 tablespoons fish sauce, 1 tablespoon sugar, 1 tablespoon lime juice, garlic chili paste
Preparation
- Wash the cải cúc, grate the carrot, and slice the cucumber thinly.
- Mix the sweet and sour fish sauce according to the above proportions, stirring well.
- Toss all the ingredients with the sauce and sprinkle with crushed roasted peanuts before serving.
Benefits
This salad is a light yet highly nutritious dish. The combination of cải cúc and fresh vegetables boosts fiber intake, promotes digestion, and cleanses the body from within.
Notes on Consuming Cải cúc
While cải cúc is incredibly beneficial, it may not suit everyone. Those with stomach issues or allergies to its components should exercise caution. Additionally, avoid overeating cải cúc in one sitting to prevent stomach discomfort.
To maximize its benefits, pair cải cúc with protein-rich foods like meat, fish, or eggs. Also, avoid overcooking it to retain its nutrients.
Conclusion
Cải cúc is not just a familiar vegetable but a true “superfood” that promotes deep sleep, liver detoxification, and overall health. With these three simple yet delicious recipes, I hope you’ll be inspired to include more cải cúc in your daily meals. Take care of yourself and your loved ones by incorporating tasty and nutritious dishes into your routine!
