4. Sweet Potato – Nature’s Golden Guardian
Sweet potatoes are a treasure, essential for a healthy lifestyle. With 3g of fiber and 497mg of potassium per 100g, sweet potatoes are a standout ingredient for heart health and digestive support. According to the Chinese Dietary Guidelines, consuming sweet potatoes three times a week offers numerous health benefits.
Recipe suggestion: Sweet Potato and Chestnut Cake
Main ingredients: Sweet potato, chestnuts
Peel and slice the sweet potatoes, then steam them. Meanwhile, mash and chop the chestnuts, setting them aside.
Once the sweet potatoes are cooked, place them in a large bowl and mash. Add one egg yolk, a spoonful of sugar, the mashed chestnuts, and 10g of corn oil. Mix well.
Coat a chopping board with oil and place the sweet potato mixture on it, shaping it into a rectangle. Cut this into evenly sized squares.
Place them on a baking tray, brush with an egg yolk wash, and sprinkle with black sesame seeds.
Bake at 200 degrees C for 10 minutes.
3. Oatmeal – The Multifaceted Champion of Grains
“A bowl of oatmeal a day keeps illnesses away.” Oatmeal, with β-glucan as its main component, has been recognized by global nutrition experts as a “super grain.” A 20-year study by Harvard University found that those who consumed 50g of oatmeal daily experienced significant benefits for their cardiovascular and brain health.
Recipe suggestion: Oatmeal Cookies
Main ingredients: Oats, black sesame seeds, raisins, blueberries, milk powder, walnuts, red sugar, water
Heat a pan on low heat and toast the oats until fragrant, then set them aside.
Boil water and add milk powder and a little red sugar, stirring until the sugar dissolves. Then, add in the raisins, walnuts, and oats. Continue to stir until the mixture is dry.
Once the mixture is dry, add in the black sesame seeds and mix well. Transfer the mixture to a baking tray lined with baking paper and use a spoon to press it flat. Chill in the fridge for 3 hours, then cut into small pieces.
2. Taro – The Divine Food
Taro, first recorded in the Shennong Ben Cao Jing, is classified as a precious medicine. It is a nutritious ingredient with a sweet and cool taste, versatile in its culinary applications, ranging from steaming, boiling, and stir-frying to baking delicious treats. Thus, taro is known as the “tastiest food and most valuable medicine.”
Recipe suggestion: Taro and Tomato Soup
Main ingredients: Taro, tomatoes, broccoli, eggs
Score the tomatoes with a cross and blanch them in boiling water to peel the skin easily. Peel the taro and blanch it to avoid itching hands.
Pound the taro with a mallet and then finely chop it. Finely chop the tomatoes as well.
Boil water, add cooking oil, and blanch the broccoli for about 10 seconds, then chop it finely.
Sauté the tomatoes to release their juices, add a pinch of salt, and then add water and bring to a boil. Add the mashed taro and stir well.
When the soup thickens, add the eggs and quickly stir. Finally, add the broccoli and cook for a few more seconds, adjusting the seasoning to taste.
1. Seaweed – The King of Longevity from the Sea
“Seaweed is better than ginseng; eat it often and live to a hundred.” This proverb underscores the incredible value of seaweed. In renowned longevity regions like Bai Ma (Guangxi) and Xi Dang (Xinjiang), seaweed is a staple, featuring in their diets up to 87% of the time.
Recipe suggestion: Seaweed Salad
Rinse the seaweed and boil it for about 5 minutes. You can add a little oil or alkali to enhance its green color.
After blanching the seaweed, plunge it into cold water. Finely chop ginger and garlic, and slice the chili.
Add the ginger and garlic to the seaweed, then fry the chili in hot oil.
Pour the chili oil over the seaweed, then season with vinegar, soy sauce, salt, and sugar. Finally, drizzle sesame oil over the salad and mix well.
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Cabbage: A Nutrient-Rich Superfood and the “Pauper’s Medicine” of Vietnam, Packing More Vitamin C Than Lemons and Sold in Japan for Almost 200,000 VND Each.
Cabbage, a humble and inexpensive vegetable in Vietnam, is sold for a premium in Japan, retailing at almost 200,000 VND per piece. This ubiquitous vegetable is not only versatile and easy to cook but also packs a nutritional punch, boasting higher levels of vitamin C than lemons and offering a plethora of health benefits.
