How to eat sweet potato vines: the perfect combination of nutrition and creativity
Sweet potato vine, also known as sweet potato leaf or sweet potato vine, is a healthy food that has attracted much attention in recent years. It is not only rich in vitamins, minerals and dietary fiber, but also has a variety of cooking methods. This article will combine the hot topics and hot content on the Internet in the past 10 days to give you a detailed introduction to the nutritional value, consumption methods and precautions of sweet potato vines.
1. Nutritional value of sweet potato vines
Sweet potato vine is known as the "Queen of Vegetables" and its nutrients provide important support for a healthy diet. The following are the main nutrients of sweet potato vine (content per 100 grams):
| Nutritional information | Content |
|---|---|
| Vitamin A | >1000 IU |
| Vitamin C | 20-30 mg |
| Calcium | 50-70 mg |
| iron | 2-3 mg |
| dietary fiber | 2-3g |
| protein | 2-3g |
As can be seen from the table, sweet potato vines have high vitamin A and vitamin C content, which can help enhance immunity and protect eyesight. In addition, its rich dietary fiber can promote intestinal health.
2. Common ways to eat sweet potato vines
There are many ways to cook sweet potato vines. Here are some popular ways to eat them that are hotly discussed on the Internet:
| cooking method | Specific practices |
|---|---|
| Stir-fried sweet potato vines | Wash the young leaves, sauté them with minced garlic until fragrant, stir-fry quickly until cooked, and season with salt. |
| Cold Sweet Potato Vine | After blanching, add cold water, add soy sauce, vinegar, sesame oil, and minced garlic and mix well for a refreshing taste. |
| Sweet Potato, Cranberry and Egg Drop Soup | Cut sweet potato vines into sections and boil them together with eggs to make soup, which is rich in nutrients. |
| Sweet potato and cranberry pancakes | Mix chopped sweet potato vines with flour and eggs and fry until golden brown, crispy on the outside and tender on the inside. |
| Stewed tofu with sweet potatoes and vines | Stew with tofu to increase protein intake, suitable for vegetarians. |
3. Tips for purchasing and preserving sweet potato vines
1.Buying Tips: Choose sweet potato vines with bright green leaves and crisp stems to avoid leaves that turn yellow or wither.
2.Save method: Wrap in a plastic bag and refrigerate. It can be stored for 3-5 days. If you need long-term storage, you can blanch it and freeze it.
4. Precautions
1. Sweet potato vines contain oxalic acid. It is recommended to blanch them before cooking to reduce the intake of oxalic acid.
2. People with sensitive gastrointestinal tracts should try a small amount for the first time to avoid discomfort caused by overdose.
3. Wild sweet potato vines may contain pesticide residues, so it is recommended to grow them organically or clean them thoroughly.
5. Conclusion
As a high-nutrition, low-calorie healthy food, sweet potato vines are gradually becoming a new favorite on the table. Whether it is stir-fried, cold or stewed, its unique flavor and nutritional value can be fully utilized. I hope this article can provide you with inspiration for cooking sweet potato vines, making healthy eating more colorful!
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