虾干大蒜炒双瓜

●炒菜
●制作时间8分钟

主料

◆苦瓜250克
◆丝瓜200克

调料

◎虾干50克
◎大蒜30克
◎香菇50克
◎盐1小匙
◎高汤精1大匙
◎白糖1/2小匙
◎水淀粉1/2小匙
◎植物油30克

家常菜的做法

①将大蒜切成片，香菇切片洗净，苦瓜、丝瓜分别切片洗净。

②锅中加入少许植物油，放入香菇、虾干煸炒，苦瓜、蒜片、丝瓜片翻炒片刻，放入盐、白糖、少许水，炒匀，然后用水淀粉勾芡大火收汁即可。

家常菜谱: 虾干大蒜炒双瓜

★降糖、降脂、降压
★营养功效：丝瓜中富含B族维生素及维生素C，能够调节人体血糖，具有平衡血压、降糖的作用。
★咸鲜口味
★东北风味

Double Fried Melon With Dry Shrimp

●Style: fried dish
●Preparation and Cooking Time:

Ingredients

◆bitter melon 250 g
◆sponge gourd 200 g

Seasonings

◎dry shrimp 50 g
◎garlic 30 g
◎Chinese mushrooms 50 g
◎salt 1 tsp
◎soup stock 1 tbsp
◎custer sugar 1/2 tsp
◎mixture of cornstarch and water 1/2 tsp
◎vegetable oil 30 g

Chinese food DIY Directions:

①Slice garlic, rinse mushroom and slice. Rinse bitter melon and sponge, cut them into slices.

②Heat up a skillet with vegetable oil, put in mushroom and dry shrimp, and stir fry. Put in both melon slices and stir fry for a while. Add in salt, sugar and some water, mix and stir well. Thicken with mixture of cornstarch and water over high heat and serve.

Chinese food recipes: Double Fried Melon With Dry Shrimp

★Effect: Sponge vegetables are rich in vitamin B and C, serve as the important regulators of blood glucose concentration and balancing of blood pressure.

★Taste: Salty and delicious

Chinese Ordinary Healthy Eating -- Guide and Tips for cooking popular Chinese dishes

香炒三宝

●炒菜
●制作时间8分钟

主料

◆苦瓜300克
◆火腿50克

调料

◎鸡蛋100克
◎小番茄50克
◎盐1/2小匙
◎鸡精1/2小匙

家常菜的做法

①将苦瓜切片，洗净。火腿切丁备用；锅中加水烧开，分别将苦瓜、火腿丁用水焯透备用。将苦瓜片和小番茄摆在盘边装饰。

②将鸡蛋打入碗中，加盐、鸡精搅拌均匀，放入火腿丁、苦瓜丁拌匀，入锅中炒熟即可。

家常菜谱: 香炒三宝

★降糖、降脂、降压

★营养功效：苦瓜的维生素C含量在瓜类蔬菜中占据首位，可提高机体的免疫功能，具防癌抗癌的作用；苦瓜所含的苦瓜甙和苦味素具有良好的降血糖作用，还能增进食欲，健脾开胃。

★咸鲜口味

★东北风味

Stir Fried the three treasures

●Style: fried dish
●Preparation and Cooking Time: 8 min

Ingredients

◆bitter melon 300 g
◆ham 50 g

Seasonings

◎egg 100 g
◎baby tomatoes 50 g
◎salt 1/2 tsp
◎chicken powder 1/2 tsp

Chinese food DIY Directions:

①Wash bitter melon and slice it. Dice ham and set aside. Blanch bitter melon and ham dices in boiling water briefly. Garnish with water melon slices and baby tomatoes.

②Beat in eggs, mix well with salt and chicken powder. Mix them well-combined with ham dices and bitter melon slices, stir fry until cooked.

Chinese food recipes: Stir Fried the three treasures

★Effect: Bitter melon has the richest content of vitamin C in gourd vegetables. They can increase the organic immune function which could prevent cancers. The extraction saponin and bitter principles from bitter gourd have the effect of lowering blood sugar. Eating bitter melon sharpens your appetite and strenthens your spleen.

★Taste: Salty and delicious

Chinese Ordinary Healthy Eating -- Guide and Tips for cooking popular Chinese dishes

干豆豉炒蕨菜

●炒菜
●制作时间10分钟

主料

◆蕨菜400克
◆干豆豉50克

调料

◎香葱30克
◎蒜10克
◎盐1/2小匙
◎鸡精1/2小匙
◎酱油1/2小匙
◎干辣椒50克
◎花椒1/2小匙
◎植物油30克

家常菜的做法

①将蕨菜洗净切成段，过水焯一下，取出过凉。

②锅入底油烧热，下干辣椒、花椒炸香，放入干豆豉煸一会，加入蕨菜翻炒，放入盐、鸡精、酱油、葱蒜末即可。

家常菜谱: 干豆豉炒蕨菜

★降糖、降脂、降压

★营养功效：蕨菜又名龙头菜、如意菜、拳头菜，是野菜的一种。蕨菜的营养价值很高，含有多种维生素和矿物质，还含有蛋白质、脂肪、碳水化合物、钙、磷、钾、铁和胡萝卜素等营养素。

★豉香口味

★东北风味

Fried Bracken With Dried Black Beans

●Style: fried dish
●Preparation and Cooking Time: 10 minutes

Ingredients

◆bracken 400 g
◆dried black beans 50 g

Seasonings

◎scallion 30 g
◎garlic 10 g
◎salt 1/2 tsp
◎chicken powder 1/2 tsp
◎soy sauce 1/2 tsp
◎dried chili 50 g
◎Chinese prickly ash 1/2 tsp
◎vegetable oil 30 g

Chinese food DIY Directions:

①Rinse bracken and cut into thick slices, blanch in boiling water briefly, take out and wash until cooled.

②Heat wok with oil, fry dried chili and Chinese prickly ash for seconds. Add dried black beans and fry for a while. Put in bracken and stir fry. Season with salt, chicken powder, soy sauce and chopped scallion and garlic.

Chinese food recipes: Fried Bracken With Dried Black Beans

★Effect: Bracken alias Dragon head, Ruyi(satisfactory) or fist vegetable, a kind of wild herbs with high nutritional value containing various vitamins and minerals, also rich in protein, carbohydrate, Ca2+, P3+, K+, Fe2+ and carotene.

★Taste: black bean flavor

Chinese Ordinary Healthy Eating -- Guide and Tips for cooking popular Chinese dishes

蒜味花生炒菜丝

●炒菜
●制作时间8分钟

主料

◆卷心菜300克
◆花生仁20克

调料

◎青蒜、葱各1根
◎盐1小匙
◎香油1/2大匙
◎植物油30克


家常菜的做法

①卷心菜洗净，青蒜、葱洗净，均切丝备用。

②炒锅入油2大匙爆香葱、青蒜，放入卷心菜丝炒熟，加入花生仁及盐炒匀，最后淋上香油即可。

家常菜谱: 蒜味花生炒菜丝

★降糖、降脂、降压
★营养功效：日本科学家认为，卷心菜的防衰老、抗氧化的效果与芦笋、菜花同样处在较高的水平。卷心菜的营养价值与大白菜相差无几，其中维生素C的含量丰富。此外，卷心菜富含叶酸，这是甘蓝类蔬菜的一个优点。
★蒜香口味
★东北风味

Stir-fry Shredded Cabbage With Garlic Peanuts

●Style: fried dish
●Preparation and Cooking Time: 8 min

Ingredients

◆White cabbage 300 g
◆shelled peanuts 20 g

Seasonings

◎leek, scallion 1 stalk each
◎salt 1 tsp
◎sesame oil 1/2 tbsp
◎vegetable oil 30 g

Chinese food DIY Directions:

①Rinse cabbage, leek and scallion then shred.

②Heat wok with 2 tablespoons of oil, stir fry shredded scallion and leek, add shredded cabbages in and fry until cooked. Put peanuts and salt in, mix and stir well. Pour sesame oil over and serve.

Chinese food recipes: Stir-fry Shredded Cabbage With Garlic Peanuts

★Effect: Lowing Blood Glucose, Reducing Blood Lipid and Antihypertensive
★Taste: Japanese scientists think that white cabbages have the same effects of oxidation resistance, deferring ageing as asparagus and cauliflowers do. White cabbages have the same nutritive value as Chinese cabbages have, rich in vitamin C. White cabbages are loaded with folate, which is an advantage of cole crops.

Chinese Ordinary Healthy Eating -- Guide and Tips for cooking popular Chinese dishes

酸酪卷心菜

●拌菜
●制作时间5分钟

主料

◆卷心菜100克
◆莴笋、小西红柿各适量

调料

◎盐、胡椒粉各少许
◎柠檬汁3毫升
◎酸乳酪4大匙

家常菜的做法

①卷心菜、莴笋均剥开叶片洗净、沥干、切小片；小西红柿去蒂洗净对半切开。

②所有材料排入盘中，加入调匀的调味料拌匀即可。

家常菜谱: 酸酪卷心菜

★降糖、降脂、降压

★营养功效：卷心菜含有大量的维生素C及纤维素，卷心菜能治疗胃和十二指溃疡，常吃卷心菜对皮肤美容又一定的功效。世界卫生组织推荐的最佳蔬菜中，卷心菜排名第三

★奶香口味

★东北风味

White Cabbage Salads With Yogurt

●Style: salad
●Preparation and Cooking Time: 5 min

Ingredients

◆white cabbage 100 g
◆lettuce root, baby tomatoes

Seasonings

◎salt, ground pepper
◎lemon juice 3 ml
◎yoghurt 4 tbsp

Chinese food DIY Directions:

①Strip off leaves of cabbage and lettuce root, rinse, drain and slice. Remove stems and rinse baby tomatoes then cut in half.

②Put all the stuffs in a serving plate, season with well combined seasonings and serve.

Chinese food recipes: White Cabbage Salads With Yogurt

★Effect: Cabbages contain a lot of vitamin C and fiber. Cabbages help healing gastric ulcer and have effectiveness for skin care. The number 3 healthy vegetable recommended by WHO.

★Taste: Creamy and delicious

Chinese Ordinary Healthy Eating -- Guide and Tips for cooking popular Chinese dishes

芽笋冬瓜汤

●炖菜
●制作时间30分钟

主料

◆净冬瓜250克

调料

◎罐头芽笋150克
◎盐1小匙
◎黄酒1/2小匙
◎清汤
◎混合油（熟猪油与植物油按照3:7的比例混合）1杯

家常菜的做法

①冬瓜洗净，切成条，控水后用盐、黄酒抓匀，腌制5分钟。

②罐头芽笋捞出洗净，沥去水分。

③锅内放清汤、混合油，用旺火烧开，投入冬瓜、芽笋炖20分钟，用盐调味即成。

家常菜谱: 芽笋冬瓜汤

★降糖、降脂、降压

★营养功效：冬瓜富含多种矿物质及人体必需的微量元素，具有清热润肺、降脂、降压的作用，同时也是糖尿病患者的首选佳品。

★咸鲜口味

★江苏风味

Baby Bamboo Shoots Soup With Winter Melon

●Style: simmered dish
●Preparation and Cooking Time: 30 minutes

Ingredients

◆bright winter melon 250 g

Seasonings

◎canned baby bamboo shoots 150 g
◎salt 1 tsp
◎rice wine 1/2 tsp
◎clear soup
◎mixed oil(mix cooked lard and vegetable oil in a ratio of 3:7) 1 glass

Chinese food DIY Directions:

①Rinse winter melon and cut into pieces. Drain, mix with salt and rice wine, let sit 5 minutes.

②Remove baby bamboo shoots from can, rinse and drain.

③Put clear soup and mixed oil in the wok, bring to a boil on high heat, put melon pieces and bamboo shoots in, simmer for 20 minutes. Season with salt and serve.

Chinese food recipes: Baby Bamboo Shoots Soup With Winter Melon

★Effect: Winter melon contains many mineral contents and essential trace elements for human health. It helps clearing heat, nourishing lung, reducing blood lipid and lowing blood pressure. It is a first-choice food for the diabetes.

★Taste: Salty and delicious

Chinese Ordinary Healthy Eating -- Guide and Tips for cooking popular Chinese dishes

冰糖冬瓜爽

●泡菜
●制作时间1小时

主料

◆冬瓜200克

调料

◎冰糖15克
◎蜂蜜1大匙
◎柠檬2片

家常菜的做法

①冬瓜挖球，煮10分钟取出冲凉。

②将冰糖放入水中煮好后，调蜂蜜、柠檬，放入冬瓜冷藏即可。

家常菜谱: 冰糖冬瓜爽

★降糖、降脂、降压

★营养功效：冬瓜含有多种维生素和人体必需的微量元素，可调节人体的代谢平衡。冬瓜性寒，能养胃生津，清降胃火，使人食量减少，促使体内淀粉、糖转化为热量，而不变为脂肪。因此，冬瓜是肥胖者的理想蔬菜。

★甜香口味

★东北风味

Cool Rock Sugar Melon

●Style: pickles
●Preparation and Cooking Time: 1 hour

Ingredients

◆white gourd 200 g

Seasonings

◎rock sugar 15 g
◎honey 1 tbsp
◎lemon 2 pcs

Chinese food DIY Directions:

①Scoop white gourd into balls, cook for 10 minutes, take out and rinse until cold.

②Boil rock sugar in water, flavor with honey and lemon then put melon in and refrigerate.

Chinese food recipes: Cool Rock Sugar Melon

★Effect: White gourd contains many of the vitamins and rich essential trace elements, improving human body's metabolism. White gourd tastes cold in nature, nourishing stomach and clearing heat. By reducing the amount of food eat, improving the conversion of starch, sugar to energy instead of fat, white gourd is a kind of ideal vegetables for overweight and obese individuals.

★Taste: Sweet and delicious

Chinese Ordinary Healthy Eating -- Guide and Tips for cooking popular Chinese dishes

香菇冬瓜球

●烩菜
●制作时间10分钟

主料

◆冬瓜100克
◆香菇20克
◆猪肉50克

调料

◎莴笋、胡萝卜、葱、姜各15克
◎盐1小匙
◎高汤精、白糖、胡椒粉各1/2小匙
◎水淀粉少许

家常菜的做法

①将冬瓜、莴笋、胡萝卜挖成球，香菇切成块。

②锅上火倒水，加少许盐，放入三种蔬菜球煮熟捞出。

③坐锅点火倒油，下肉碎炒香，放入葱姜末、香菇煸香，加少许汤，放入煮好的蔬菜球烧开，加入盐、高汤精、白糖、胡椒粉调味，水淀粉勾芡即可出锅。

家常菜谱: 香菇冬瓜球

★降糖、降脂、降压
★咸鲜口味
★东北风味

White Gourd Balls With Mushroom

●Style: stewed dish
●Preparation and Cooking Time: 10 min

Ingredients

◆white gourd 100 g
◆mushroom 20 g
◆pork 50 g

Seasonings

◎lettuce root, carrot, scallion, ginger 15 g each
◎salt 1 tsp
◎soup stock, sugar, ground pepper 1/2 tsp each
◎some starchy solution

Chinese food DIY Directions:

①Form white gourd, lettuce root and carrot into balls by spoon digging. Cut mushroom into chunks.

②Put water in pot and add some salt, put three kinds of vegetable balls into water and bring to boil, fish out.

③Heat up skillet with oil and stir-fry minced pork for seconds. Add chopped scallion, ginger and mushroom then stir-fry until fragrant. Add some water and put in vegetable balls, bring to boil and add salt, soup stock, sugar, ground pepper to flavor. Thicken with starchy solution and serve.

Chinese food recipes: White Gourd Balls With Mushroom

★Effect: Lowing Blood Glucose, Reducing Blood Lipid and Antihypertensive
★Taste: Salty and delicious

Chinese Ordinary Healthy Eating -- Guide and Tips for cooking popular Chinese dishes

水晶冬瓜卷

●蒸菜
●制作时间8分钟

主料

◆冬瓜500克
◆木耳50克

调料

◎玉兰片50克
◎胡萝卜50克
◎火腿50克
◎鸡肉50克
◎姜少许
◎胡椒粉1/2小匙
◎黄酒1/2小匙
◎水淀粉少许

家常菜的做法

①将冬瓜切成长方形的块，再切成薄片，木耳、玉兰片、胡萝卜、火腿、鸡肉、姜分别切成丝备用。

②将切好的丝放入锅中焯一下取出，加入黄酒、胡椒粉拌匀，放入冬瓜片中卷成卷，大火蒸5分钟出锅，将原汁倒入锅中烧热，用水淀粉勾少许芡淋在蒸好的冬瓜卷上即可。

家常菜谱: 水晶冬瓜卷

★降糖、降脂、降压
★咸鲜口味
★东北风味

White Gourd Rolls In Jelly

●Style: steam dish
●Preparation and Cooking Time: 8 min

Ingredients

◆white gourd 500 g
◆fungus 50 g

Seasonings

◎bamboo shoot slices 50 g
◎carrot 50 g
◎ham 50 g
◎chicken 50 g
◎some ginger
◎ground pepper 1/2 tsp
◎rice wine 1/2 tsp
◎some starchy solution

Chinese food DIY Directions:

①Cut white gourd into dice and slice into thin and flat pieces. Shred fungus, bamboo shoot slices, carrot, ham, chicken and ginger.

②Bring a pot of water to boil and blanch the shredded stuff briefly. Mix them well-combined with rice wine and ground pepper. Roll them in white gourd slices. Steam them over high heat for 5 minutes. Heat up its own juice in pot and then thicken with starchy solution. Pour on the rolls.

Chinese food recipes: White Gourd Rolls In Jelly

★Effect: Lowing Blood Glucose, Reducing Blood Lipid and Antihypertensive
★Taste: Salty and delicious

Chinese Ordinary Healthy Eating -- Guide and Tips for cooking popular Chinese dishes

双耳炒菠菜根

●炒菜
●制作时间8分钟

主料

◆菠菜根200克
◆水发银耳、木耳各100克

调料

◎盐1/2小匙
◎鸡精1/2小匙
◎姜丝5克
◎植物油30克

家常菜的做法

①将洗净的菠菜根用沸水焯一下，去掉草酸；双耳摘洗干净切成朵状。

②坐锅点火入油，至三成热时，下姜丝略炒片刻，下菠菜根和双耳翻炒匀，加盐、鸡精炒熟即可。

家常菜谱: 双耳炒菠菜根

★降糖、降脂、降压
★营养功效：菠菜又叫鹦鹉菜，被古代阿拉伯人称为“蔬菜之王”。菠菜含有大量的植物粗纤维，具有通肠导便当作用，可防治痔疮、便秘等病症。
★咸鲜口味
★东北风味

Fungus Fried With Spinach Root

●Style: fried dish
●Preparation and Cooking Time: 8 min

Ingredients

◆spinach root 200 g
◆soaked white fungus, black fungus 100 g each

Seasonings

◎salt 1/2 tsp
◎chicken powder 1/2 tsp
◎shredded ginger 5 g
◎vegetable oil 30 g

Chinese food DIY Directions:

①Blanch the cleaned spinach roots to remove their oxalic acid. Rinse and remove fibers from fungus and cut into flowered pieces.

②Heat up a skillet with oil until nearly ripple, add in shedded ginger and fry for seconds, pour in spinach roots and fungus, Stir until well-combined, spread some salt and chicken powder, stir-fry until cooked and dish off.

Chinese food recipes: Fungus Fried With Spinach Root

★Effect: Lowing Blood Glucose, Reducing Blood Lipid and Antihypertensive
★Taste: Salty and delicious

Chinese Ordinary Healthy Eating -- Guide and Tips for cooking popular Chinese dishes