In fact, small dumplings, if matched, are a small “meal pagodaâ€. Chinese residents balance their dietary pagodas (according to the core content of the "Chinese Dietary Guidelines", hereinafter referred to as "diet") from the bottom to the top, followed by cereals, vegetables, fruits, poultry, fish, eggs, milk and soy products. The top floor is Oils and fats. Dumplings are made of flour, which belongs to cereals. Dumplings can be stuffed with vegetables, meat, eggs, and seafood. When filling dumplings, they are also topped with oil. Therefore, dumplings are very much in line with the requirements of the diet pagoda.
The biggest advantage of dumplings is that they are both staple foods and non-staple foods. They have both leeks and vegetarian dishes, and their nutrients are relatively comprehensive. Among them, vegetables, Chinese cabbage, fennel, leeks, etc. are rich in vitamins, minerals, and dietary fiber; meat, shrimp, pork, beef, and mutton can be used to supplement high-quality protein. In addition, when you make dumplings, you can use the carrots that the children do not like, and the vegetables that are easy for the elderly to clog up, all of which are carefully hidden by the stuffing, and people unknowingly eat it.
What needs to be reminded is that many people donate more meat and less vegetables when they are stuffed so that they do not match the proportion of meat and vegetables recommended by the pagoda. Therefore, it is recommended that dumplings be used in accordance with the recommended ratio of 250-400 grams per person per day of cereals, 300-500 grams of vegetables, and 75-150 grams of meat. â–²
When putting on skin, put "pigment"
In order to increase the nutrition of the skin, you can add other raw materials such as various kinds of coarse grains powder and bean powder when mixing together. This will not only increase minerals, B vitamins and dietary fiber, but also make the taste and taste richer, but it needs attention. However, their proportions need to be controlled below 20%. You can also add squeezed vegetable juices in flour, such as spinach juice, which can increase the content of potassium and other nutrients. In addition, you can also add eggs or milk, can increase the content of high-quality protein, make dumpling skin more chewy.
Inside the dumpling skin can also put some natural and harmless "pigment". For example, using red yeast powder or saffron to make red dumplings has the effect of invigorating the spleen and eliminating food and promoting blood circulation; pumpkin or carrot steamed pumpkin paste or carrot mud and into the flour, so that the dumplings packaged in color Golden, fragrant, and rich in carotene and dietary fiber; black soybean milk and black sesame powder used in the dough, make dark gray dumplings, increase dietary anthocyanin and vitamin E content. â–²
When adding stuffing, add algae
Adjusting the filling should reduce the amount of fat and animal oil and increase the proportion of vegetables. In addition to the meat, as much as possible with vegetables rich in dietary fiber and minerals, may also add some foods rich in soluble fiber, such as mushrooms, mushrooms, white fungus and other mushrooms, as well as kelp, wakame and other algae. They can improve the taste, help reduce the absorption of cholesterol and fat, and control the rise of blood lipids after eating meat.
Various soy products and fish can also be stuffed in place of a portion of meat to help reduce fat content. At the same time, it should be noted that when eating glutinous dumplings, it is not appropriate to eat high-fat dishes. Instead, it should be accompanied by refreshing cold dishes.
In contrast, egg and vegetable-based fillings are healthier, with oils derived from vegetable oils and vegetables. Because eggs contain more phosphorus, such fillings should be taken care of with green leafy vegetables rich in calcium, potassium and magnesium, as well as raw materials such as shrimp and seaweed.
Stir the dumpling stuffing clockwise so that the peptide chain of the meat protein can be unfolded and the water holding capacity is enhanced. Such stuffing has good elasticity and tender taste. â–²
Dumplings, anti-"water"
When making dumplings, many people have encountered "water", which not only makes the hands slimy, but also makes dumplings that are very ugly. The following methods can help prevent "water outflow".
First, after the dumplings are well mixed, pour a little oil on the cross-section of the filling to prevent water or oxidative discoloration. Then freeze the dumplings in the freezer for ten minutes. When the grease thickens, it will seal the moisture, and then the package will not be water.
Second, take water-absorbing measures, that is, add some highly absorbent ingredients, such as dried noodles, fungus, dried shrimp, dried shrimps, scallops, etc., into the filling. Do not foam, wash directly with gauze, and then dry the water. In the dumplings.
Third, to take measures against water cuts, first of all, to buy fresh meat stuffing, and choose the leaner, and then chopped, can make the protein with good water absorption "run out" from the cell. Second, add salt to the meat and stir. Instead of putting salt in the vegetables, mix it with sesame oil, scallion oil, or pepper oil. Stir the vegetables in the meat. At this time, there is oil to protect the dish because it is not easy. When you come into contact with salt, you will not "kill" the water. â–²
Cook under the pot, do not add water
Speaking of boiled dumplings, many people still use the traditional “cooking and opening†method, that is, adding cold water and water for four times to become familiar. Fan Zhihong said that this method was produced in the era of coal stoves that could not control the temperature. Now that the kitchen facilities can precisely control the heat, the method of judging the cooking time is out of date. The correct way to cook dumplings is that the fire boiled the water in the pan and the water opened into the dumplings. Do not boil too much at a time, judging by the size of the pan, leaving gaps between the dumplings. The dumplings that had just entered the pot had not yet been boiled and would sink to the bottom of the pot. At this time, the spoon is stirred along the surface of the pot along the pot, so that the swirling force can drive the bottom of the dumplings to rotate instead of directly stirring the dumplings with a spoon.
After the water is turned on, turn on the small and medium heat, keep the pan slightly boiling, make the dumplings cooked evenly, and the dumpling skin will not become sticky quickly. When the boiler is slightly boiled, the lid of the pan can be half-covered on the pan, which not only allows the hot steam to circulate downward, but also has the effect of cooking and steaming. Because the fillings are different in thickness and thickness, the time of cooking dumplings can be grasped based on experience, and generally cook 5 to 6 minutes to pan.
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