Both water spinach and amaranth are now easily found in most markets, regardless of the season, as before.
However, summer is still the ideal time to enjoy these two vegetables, as they bring a fresher taste. For middle-aged people, eating water spinach and amaranth regularly plays an important role in providing calcium, even better than milk.
Water spinach
Nutrition and benefits of water spinach
Water spinach, a popular leafy green vegetable, is preferred by many people for its nutritional benefits. Water spinach contains many vitamins, minerals and fiber, especially with a high protein content that is four times higher than the same amount of tomatoes.
The calcium content in water spinach is also very high, with 115mg of calcium in 100g of water spinach. This is particularly important because the calcium in water spinach is superior to the calcium in milk and bananas. Therefore, eating water spinach properly is an effective way to supplement calcium.
In addition, water spinach also provides many vitamins A, B, C, calcium, phosphorus and other nutrients. Especially, it has a rich iron content, suitable for people with iron deficiency who want to supplement this nutrient.
Eating water spinach regularly and properly has many important effects. It helps reduce cholesterol, good for cardiovascular health, supports the treatment of anemia, prevents diabetes and cancer. Moreover, water spinach also has anti-aging and skin beautifying effects.
How to cook stir-fried water spinach
To prepare stir-fried water spinach with garlic, you can follow these steps:
Pick and wash the water spinach, then cut it into bite-sized pieces, separate the stems and leaves.
Cut 2-3 cloves of garlic into thin slices for later use. Prepare a small amount of chopped green onions and dried chili according to taste, for later use.
Boil water in a pot until boiling. When the water boils, add a little cooking oil to the pot, then add the water spinach and blanch for about 30 seconds. Then, add the water spinach leaves and blanch for another 20 seconds. After that, take out the water spinach and soak it in cold water to cool, then squeeze out the water to clean it. This step helps the water spinach have a fresh green color and a crunchier texture when stir-fried.
Pour cooking oil into a pan and heat it. Then, add the chopped green onions, garlic and dried chili into the pan and stir-fry until fragrant. When there is a fragrant smell, add the prepared water spinach to the pan, then add fish sauce, seasoning powder, and stir well over high heat. Finally, remove the dish from the pan.
Stir-fried water spinach with garlic is a great choice to serve with rice in the summer.
Amaranth
Nutrition and benefits of amaranth
Amaranth is known as a nutrient-rich vegetable, called “5 highs” because it has high calcium content, high folic acid, high potassium, high vitamin A, and high fiber.
Notably, 100g of amaranth contains about 178mg of calcium, surpassing the calcium content in milk and three times higher than kale.
The calcium in amaranth has many important effects on health. It promotes development, helps protect bone and muscle health, supports cardiovascular and blood circulation to the brain, protects eye health, and helps prevent constipation. Amaranth truly brings many great benefits to the body.
How to cook stir-fried amaranth
To make delicious stir-fried amaranth, you can follow these steps:
Place the amaranth in a basin and sprinkle a handful of salt on top. Use your hands to knead the vegetables for a while to remove dirt and insects. Then, soak the vegetables in water for about 10 minutes. At the same time, prepare some slices of garlic.
Rinse the amaranth thoroughly and drain the water. Then, cut the vegetables into sections. Heat the oil in a pot. After the oil is hot, add the minced garlic to the pot and stir-fry until fragrant. Next, add the amaranth and stir-fry until the vegetables are tender.
Add a little salt and sugar to taste. Stir-fry the vegetables by hand and then turn off the heat. Pour the stir-fried amaranth onto a plate to enjoy.
This stir-fried amaranth prepared this way has a distinctive crunchy texture and a delicious taste.
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