Kangkong and water spinach are two types of vegetables that are available in almost every market, sold all year round rather than seasonally like in the past.
However, the summer season is the prime time for these two vegetables, making them taste even better. If there are middle-aged people in the household, it is recommended to eat them regularly to supplement calcium, which is even better than milk.
Kangkong
Nutrition and benefits of kangkong
This green leafy vegetable is highly favored by many people. Kangkong is nutritious, containing many vitamins, minerals, and fiber, with its protein content particularly high, four times higher than the same amount of tomatoes.
The calcium content in kangkong is also very high. In 100g of kangkong, there is 115mg of calcium. With such a high content, the calcium in kangkong is even higher than that in milk and bananas. Therefore, eating kangkong properly is an effective way to supplement calcium.
In addition, kangkong also contains many vitamins A, B, C, calcium, phosphorus, nutrients, and especially abundant iron content, suitable for people with iron deficiency or in need of additional iron.
Eating kangkong regularly and properly has the effects of reducing cholesterol, being good for the cardiovascular system, helping treat anemia, preventing diabetes, and cancer. Moreover, kangkong also has anti-aging and skin-beautifying effects.
Preparing kangkong
– Pick and wash kangkong thoroughly, cut into bite-sized pieces, separate the stems and leaves.
– Slice 2-3 cloves of garlic thinly and prepare a small amount of chopped spring onions and suitable dried chili for later use.
– Boil a pot of water on the stove. When the water boils, add a little cooking oil, then blanch the kangkong stems for about 30 seconds, followed by adding the leaves for another 20 seconds, and then remove them. Soak the kangkong in cold water and squeeze out the excess water to make it clean. This step helps the vegetable retain its greenness and crispness when stir-fried.
– Heat cooking oil in a pan, add chopped spring onions, sliced garlic, and dried chili to stir-fry until fragrant. After that, add kangkong, fish sauce, and seasoning powder, stir-fry evenly over high heat, then remove from the heat.
Stir-fried kangkong with garlic goes well with rice and is a suitable option for summer meals.
Water Spinach
Nutrition and benefits of water spinach
This vegetable is very nutritious and belongs to the “5 high” type of vegetables, with high calcium content, high folic acid content, high potassium content, high vitamin A content, and high fiber content.
Especially, there is about 178mg of calcium in 100g of water spinach, which is higher than the calcium content in milk and three times higher than that in cabbage.
Calcium in water spinach promotes development, helps strengthen bones, protects the cardiovascular and cerebral circulatory systems, protects vision, prevents constipation, and is very good for the body.
Preparing water spinach
– Put the vegetables in a basin, sprinkle some salt, use your hands to rub them to remove dirt and any remaining insects, then soak them for about 10 minutes. Prepare some slices of garlic.
– Rinse the water spinach and drain the water, then cut it into pieces.
– Heat oil in a pot, add minced garlic and stir-fry until fragrant. Then add the water spinach and stir-fry until it becomes tender.
– Season with a little salt and sugar to taste, stir-fry evenly, then turn off the heat and transfer to a serving plate.
Water spinach stir-fried in this way has a delicious and slightly crunchy texture.
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