Pre-meal Preparation

Scientific Shopping

To make delicious and healthy dishes, it all starts with shopping. Every time I go to the supermarket, I use my phone to record my shopping list. I've noticed many people like to make impulse purchases, buying whatever catches their eye, resulting in stockpiling unused ingredients at home. Actually, you can plan your menu for the week in advance, which not only prevents waste but also ensures nutritional balance. According to nutrition experts, our daily diet should include various nutrients such as proteins, carbohydrates, vitamins, and minerals.

When purchasing ingredients, I suggest considering the following aspects:

1. Seasonality Choosing seasonal ingredients is not only relatively cheaper but also offers the highest nutritional value. For example, in spring you can buy more chives, spinach, and shepherd's purse; in summer choose loofah, cucumber, and tomatoes for heat relief; in fall select pumpkin, eggplant, and taro; and in winter buy more cabbage, radish, and other storage-friendly vegetables.

2. Freshness When selecting vegetables, pay attention to their appearance, smell, and texture. Taking leafy greens as an example, leaves should be bright green and full, without yellow or rotten leaves; stems should be firm and elastic, with moisture appearing at cut ends; they should have a fresh vegetable smell without any odd odors.

3. Quality For meat ingredients, purchase from legitimate sources and check production and expiration dates. Choose beef that is firm, elastic, and vibrant in color; pork with uniform color and clear texture; chicken with intact skin and firm meat.

4. Diversity To ensure nutritional balance, pay attention to ingredient diversity when shopping. You can follow the "rainbow principle" when choosing fruits and vegetables, selecting ingredients of different colors. Red tomatoes are rich in lycopene; orange carrots are full of carotene; green spinach and broccoli are rich in folic acid and iron; purple eggplants and red cabbage contain anthocyanins.

Ingredient Handling

How should we store and handle ingredients after purchase? Different ingredients require different storage methods.

1. Vegetables:
2. Leafy greens: Best stored in preservation bags in the refrigerator, but don't wash before storing as this accelerates spoilage. Place kitchen paper in the preservation bag to absorb excess moisture.
3. Root vegetables: Can be stored at room temperature but need ventilation. Potatoes should be stored away from light to prevent sprouting and greening; ginger can be wrapped in newspaper and kept in a cool place.
4. Eggplants, cucumbers, etc.: Can be stored in preservation boxes in the middle shelf of the refrigerator.

5. Cilantro, chives, etc.: Can be stored in the refrigerator wrapped in damp towels at the roots and placed in preservation bags.

6. Meat:

7. Fresh meat: If not used same day, best stored in the freezer.
8. Frozen meat: Best thawed slowly in the middle shelf of the refrigerator, avoid thawing at room temperature to prevent bacterial growth.

9. Leftover meat: Should be refrigerated promptly, preferably within 2 hours.

10. Seafood:

11. Fish: Best used fresh, if storage needed, wrap in plastic wrap and refrigerate.
12. Shrimp and crab: Clean promptly after purchase, can be stored in preservation boxes in the refrigerator.

13. Shellfish: Can be wrapped in damp towels and refrigerated.

14. Fruits:

15. Apples, pears, etc.: Can be stored at room temperature but should be kept separate from other fruits as they accelerate ripening.
16. Bananas: Recommend storing separately, avoid contact with other fruits.
17. Strawberries, blueberries, etc.: Can be stored in preservation boxes in the refrigerator, but don't wash before storing.

Kitchen Tool Preparation

A good chef needs proper tools. Here are some basic and necessary kitchen utensils:

1. Knives:
2. Chef's knife: Choose one with appropriate weight and sharp blade
3. Paring knife: For handling small ingredients

4. Scissors: For handling seafood, poultry, etc.

5. Cookware:

6. Wok: Best to choose iron wok for even heat distribution
7. Stock pot: For making soups and stews

8. Steamer: For steaming vegetables, buns, etc.

9. Cutting boards:

10. Recommend having two, one specifically for raw meat, another for cooked food and vegetables

11. Material recommended: solid wood or bamboo

12. Complementary tools:

13. Spatula: Essential for stir-frying
14. Strainer: For filtering broths
15. Measuring spoons: For precise seasoning control
16. Food tongs: For grabbing ingredients

Cooking Techniques

Seasoning Tips

Seasoning is a key factor in determining a dish's success. Here are some practical seasoning techniques:

1. Basic seasoning usage:
2. Salt: The most basic seasoning that enhances natural flavors. Timing is important - season meat before cooking, vegetables near the end of cooking.
3. Sugar: Small amounts can balance saltiness and add shine to dishes.

4. Soy sauce: Adds both flavor and color. Adjust amount based on different brands' saltiness.

5. Spice usage:

6. Green onion, ginger, garlic: Three basic Chinese aromatics, each with its characteristics. Scallion sections for aromatic base, scallion greens for garnish; ginger slices to remove gamey flavors, minced ginger for flavor enhancement; minced garlic mainly for aroma.
7. Star anise, cinnamon, etc.: Suitable for stewed dishes, adds depth.

8. Sichuan peppercorn, chili: Can add numbing and spicy flavors, use moderately.

9. Compound seasonings:

10. Oyster sauce: Adds umami flavor, suitable for stir-fried vegetables.
11. Cooking wine: Mainly used to remove gamey flavors, best added at beginning of cooking.

12. Doubanjiang: Can add salty, umami, and spicy flavors, suitable for stir-fried meat.

13. Seasoning order:

14. First establish base flavor: Using salt, sugar, and other basic seasonings
15. Then add spices: Such as scallion, ginger, garlic, star anise
16. Finally garnish: With cilantro, scallion greens, etc.

Heat Control

Heat control is an important cooking technique, different ingredients and cooking methods require different heat levels:

1. High heat quick stir-fry:
2. Suitable ingredients: Tender vegetables like greens and yellow chives
3. Characteristics: Maintains crispness and nutrients

4. Notes: Preheat cookware, prepare ingredients in advance

5. Medium heat pan-frying:

6. Suitable ingredients: Meat, seafood, etc.
7. Characteristics: Fully brings out ingredients' aroma

8. Notes: Control heat to avoid burning

9. Low heat slow stewing:

10. Suitable ingredients: Tougher meats like beef and ribs
11. Characteristics: Fully tenderizes ingredients, creates rich broth

12. Notes: Check liquid level regularly to avoid drying out

13. Gentle heat soup making:

14. Suitable ingredients: Soups, congee
15. Characteristics: Fully extracts ingredients' essence
16. Notes: Control heat to maintain gentle simmer

Ingredient Pairing

Proper ingredient pairing not only enhances dish flavor but also increases nutritional value:

1. Nutritional complementation:
2. Legumes with grains: Provides complete protein
3. Vitamin C with iron: Like spinach with oranges, promotes iron absorption

4. Calcium with vitamin D: Like milk with eggs, promotes calcium absorption

5. Texture complementation:

6. Crispy with tender: Like black fungus with cucumber
7. Soft with tender: Like eggplant with minced meat

8. Umami combinations: Like shrimp with corn

9. Color combinations:

10. Red with green: Like tomato with eggs
11. Yellow with purple: Like pumpkin with eggplant
12. White with green: Like tofu with choy sum

Nutritional Combinations

Balanced Diet

A nutritionally balanced meal should include:

1. Staple foods (30%):
2. Whole grains: Brown rice, oats, buckwheat
3. Mixed grains: Millet, corn, red beans

4. Portion size: About 1-1.5 fist-sized portions per meal for adults

5. Protein (20%):

6. Animal protein: Lean meat, fish, shrimp, eggs
7. Plant protein: Soy products, nuts

8. Recommended amount: 50-100g lean meat or equivalent protein foods daily

9. Vegetables (40%):

10. Dark vegetables: Spinach, broccoli, Chinese cabbage
11. Light-colored vegetables: Cabbage, cucumber, winter melon

12. Recommended amount: No less than 500g daily

13. Fruits (10%):

14. Recommend eating 2-3 different colored fruits daily
15. Best eaten after meals or between meals
16. Recommended amount: 200-350g daily

Dietary Recommendations for Special Groups

1. Elderly:
2. Increase quality protein intake
3. Choose easily digestible ingredients
4. Ensure calcium intake

5. Control salt intake

6. Children and adolescents:

7. Ensure sufficient quality protein
8. Supplement calcium and iron appropriately
9. Ensure vitamin D intake

10. Avoid excessive snacks and beverages

11. Athletes:

12. Increase carbohydrate intake
13. Ensure sufficient protein
14. Pay attention to hydration and electrolytes

15. Plan pre and post-workout meals properly

16. Vegetarians:

17. Pay attention to protein sources
18. Supplement vitamin B12
19. Ensure iron intake
20. Pay attention to calcium supplementation

Practical Recipe Sharing

Quick Nutritious Breakfast

1. Whole wheat toast sandwich:
2. Ingredients: Whole wheat toast, egg, lettuce, tomato, cucumber
3. Method:
4. Fry a soft-boiled egg
5. Lightly toast the bread
6. Arrange lettuce, tomato slices, cucumber slices

7. Add fried egg, close sandwich

8. Oatmeal fruit cup:

9. Ingredients: Oats, milk, fruit, nuts
10. Method:
11. Soak oats in warm water
12. Add milk for flavor
13. Add seasonal fruits
14. Sprinkle appropriate amount of nuts

Nutritious Lunch Recipes

1. Broccoli with beef:
2. Ingredients:
3. 200g broccoli
4. 100g sliced beef
5. Minced garlic, minced ginger
6. Seasonings: Salt, light soy sauce, cooking wine
7. Method:
8. Cut broccoli into florets and blanch
9. Marinate beef slices for 15 minutes
10. Heat oil and sauté garlic and ginger
11. Add beef and stir-fry quickly
12. Add broccoli and stir-fry

13. Season to taste

14. Tomato egg soup:

15. Ingredients:
16. 2 tomatoes
17. 2 eggs
18. Scallions
19. Seasonings: Salt, pepper powder
20. Method:
21. Dice tomatoes
22. Bring water to boil
23. Add tomato chunks
24. Pour in beaten eggs
25. Add scallions and season

Healthy Dinner Options

1. Steamed fish:
2. Ingredients:
3. One sea bass
4. Ginger slices, scallion sections
5. Seasonings: Light soy sauce, cooking wine
6. Method:
7. Clean fish, score both sides
8. Marinate for 15 minutes
9. Add ginger and scallion
10. Steam for 8-10 minutes

11. Pour hot oil for fragrance

12. Garlic stir-fried choy sum:

13. Ingredients:
14. 300g choy sum
15. Minced garlic
16. Seasonings: Salt, light soy sauce
17. Method:
18. Clean and cut choy sum
19. Heat oil and sauté garlic
20. Add choy sum and stir-fry quickly
21. Add seasonings

Developing Healthy Eating Habits

Scientific Schedule

1. Regular meals:
2. Breakfast: 7-8 AM
3. Lunch: 12-1 PM
4. Dinner: 6-7 PM

5. Avoid late-night snacks

6. Eating rhythm:

7. Chew thoroughly and slowly
8. Chew each bite 20 times
9. Avoid vigorous exercise within 30 minutes after meals

Hydration Guidelines

1. Drinking times:
2. One cup of warm water after waking
3. 30 minutes before meals
4. Before and after exercise

5. Stop drinking 1 hour before bed

6. Water intake:

7. About 2000ml daily
8. Adjust based on weather and exercise
9. Avoid drinking too much at once

Exercise Recommendations

1. Exercise timing:
2. Morning exercise: Recommended before breakfast
3. Night running: Recommended 2 hours after dinner

4. Maintain 3-5 times weekly

5. Exercise intensity:

6. Adjust according to individual fitness
7. Progress gradually
8. Pay attention to hydration

Conclusion

Scientific and healthy eating not only provides necessary nutrition but also prevents diseases and improves quality of life. Through proper meal planning, correct cooking methods, and good eating habits, we can easily achieve healthy eating goals. I hope this article helps everyone improve their cooking skills and develop healthy eating habits.

Remember, healthy eating is a gradual process that requires persistent effort. Starting today, let's work together towards a healthy lifestyle.