The recently popular "Winter Goes and Spring Comes Rice" is really recommended for you to try!

Spring is a season full of vitality and vigor. It is also a season for trying new things. Various seasonal vegetables are served on the table. Recently, a "Winter to Spring Rice" has become popular on social platforms. "Eat spring in one bite" is quite a ritual.

The picture comes from the Internet

In addition to the unique taste that leaves a memorable impression on your tongue, how is its nutrition? Are there any areas that can be upgraded and improved? Today's article is a must-read for foodies!

“Winter goes and spring comes”

High potassium and high dietary fiber

For those of you who don’t know what “Winter Passes and Spring Comes” is, here’s the recipe:

Ingredients:

Glutinous rice/rice, spring bamboo shoots, potatoes, bacon/sausage, peas, leeks, etc., and auxiliary ingredients include lard, dark soy sauce, light soy sauce, oyster sauce, etc.

practice:

Put glutinous rice/rice into a pot with cold water, bring to a boil over high heat and then take it out;

Blanch the spring bamboo shoots to remove the oxalic acid and astringency, remove from the water, cool and slice;

Stir-fry the sliced ​​bacon with lard, add the chopped spring bamboo shoots and potato cubes and continue to stir-fry, add a little dark soy sauce and light soy sauce to enhance the color and flavor;

Pour the cooked rice in and spread it evenly with a spatula, add 1 tablespoon of rice cooking water, poke a few holes with chopsticks, cover the pot and simmer over low heat for about 10 minutes;

Add peas and continue to simmer for 3-5 minutes;

Finally, pour in the chopped leeks and stir-fry evenly.

With staple food, vegetables and meat all together, this "Spring Limited Edition" bowl is indeed worthy of praise for its nutrition:

1

Rich in dietary fiber

The dietary fiber content of spring bamboo shoots is 2.8g/100g, which is 3.5 times that of winter bamboo shoots. The dietary fiber content of fresh peas with pods is 3g/100g. Their dietary fiber content is at a medium to high level among vegetables. [1]

Spring is a season when intestinal problems are prone to occur. Many people have a premonition of "pooping", gastrointestinal motility slows down, and constipation is easy to occur. Rich dietary fiber can promote gastrointestinal motility and help the stool to be discharged smoothly.

2

Rich in potassium

Spring bamboo shoots, peas, potatoes and other foods all have high potassium content, higher than bananas, which are known as the "potassium supplement experts". The potassium content is 300 mg/100g, 332 mg/100g and 347 mg/100g respectively. [1]

The weather in spring is changeable, sometimes hot and sometimes cold, which can easily cause blood pressure fluctuations. A diet rich in potassium can help regulate and stabilize blood pressure. Don't underestimate high blood pressure, it is a risk factor for stroke and must be taken seriously.

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"Upgraded version", healthier

Although the current "Winter to Spring Rice" is already very delicious and nutritious, if some of the ingredients can be properly replaced and improved and upgraded, the health value will be maxed out!

1

Replace bacon/sausage with pork leg

Traditional bacon is not only a high-salt food, but also a Class 1 carcinogen . From a health perspective, it is best to eat as little as possible. Replacing it with pork leg meat is healthier. Pork leg meat contains 12.8% fat,[6] which is at least half the fat of bacon, and the sodium content can be reduced to one-tenth of the original.
If you still want to keep the bacon, soak it in clean water for half an hour before cooking . This can reduce the salt and carcinogen content of the bacon.

2

Replace lard with olive oil

The fat in pork leg already contains lard, and the cooking oil can be directly/partially replaced with olive oil. This can reduce saturated fatty acids and increase the intake of oleic acid, which is beneficial to cardiovascular and cerebrovascular health.

3

The staple food should be a little coarser

It is best to replace part of the rice/glutinous rice with oatmeal rice or barley rice , both of which are rich in β-glucan, which helps maintain stable blood sugar after meals.

It would be better if you can increase the intake of some aquatic products, such as salmon, eel, prawns, etc. , which can increase the intake of n-3 series unsaturated fatty acids, which have anti-inflammatory effects and reduce inflammatory responses in spring.

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

In fact, even if you don’t use so many ingredients, simply cooking peas with rice is also a very good and quick choice.

The protein content of peas is among the best among vegetables , up to 7.4g/100g, and it has a good amino acid composition ratio and a high digestibility. In addition, peas are rich in lysine, which is lacking in the rice we eat. Eating them together can complement the amino acids and improve the absorption and utilization of protein.

"Spring Health Meal"

You can also try them

In addition to the "Winter and Spring Rice" that has become extremely popular on the Internet, there are also several "Spring Health Rice" that are worth recommending.

1

Shepherd's Purse Rice

Shepherd's purse is the most indispensable ingredient in spring. There is a folk saying that "On March 3, shepherd's purse is as delicious as elixir". Every 100g of shepherd's purse contains 294mg of calcium , which is nearly 3 times the content of milk; the β-carotene content is 2590μg/100g, which is higher than that of orange-yellow fruits and vegetables such as pumpkin and mango; and it is also rich in vitamin C , up to 43mg/100g. Although it will be lost during cooking, it is still quite outstanding among vegetables.

After cleaning the shepherd's purse, blanch it in water to remove the oxalic acid. Heat the pan with cold oil, add a small amount of bacon and stir-fry, chop the blanched shepherd's purse and pour it in, stir-fry for half a minute. After frying, pour it into the washed rice and stir evenly, and cook it together with the rice.

Shepherd's purse meatballs. Copyright image. Reproduction may cause copyright disputes.

2

Steamed Toona Sinensis Buds/Dandelion

The taste of Chinese toon in early spring is the best, especially the tender shoots. It is not only rich in vitamin C, but also contains high antioxidant ingredients such as phenols and flavonoids, as well as high levels of calcium, potassium, iron and zinc.

First blanch the toon to remove the nitrite, then cut it into small pieces and mix it with corn flour and rice flour, so that each leaf is covered with flour. Steam it for 8 minutes after the steam comes up, and you can eat it with your favorite sauce.

Toona sinensis buds can also be replaced with dandelions to make steamed dandelions. Fresh dandelions are not only rich in vitamin C and potassium, but also in vitamin B2. The vitamin B2 content of the leaves is 0.39mg/100g, and the vitamin B2 content of the flower buds is higher than that of other organs, at 1.57mg/100g, which can prevent spring seborrheic dermatitis, fatigue, and angular cheilitis.

Steamed dandelions. Copyrighted images from the gallery. Reproduction may result in copyright disputes.

References

[1] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 1[M]. Peking University Medical Press, 2018

[2] Zhu Manqin, Zhuang Meiqi, Qian Gege, et al. Mendelian randomization analysis of the causal relationship between broad bean intake and the risk of Parkinson's disease [J]. Journal of Mudanjiang Medical College, 2024, 45(05): 62-65+54. DOI: 10.13799/j.cnki.mdjyxyxb.20240726.001. [3] https://fdc.nal.usda.gov/food-details/175205/nutrients

[4] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 2[M]. Peking University Medical Press, 2019

Planning and production

Author: Xue Qingxin, registered nutritionist

Review丨Zhang Yu, researcher/PhD, Chinese Center for Disease Control and Prevention, national health science expert

Planning丨Yang Yaping

Editor: Yang Yaping

Proofread by Xu Lailinlin