The more you eat, the more you love fruit.

Fruit is a food rich in vitamins (vitamin C, carotene, and B vitamins), minerals (potassium, magnesium, calcium), dietary fiber (cellulose, hemicellulose, and pectin). It also contains organic acids (Citric acid, malic acid, tartaric acid, etc.), phenols (flavonoids, anthocyanins, tannins, etc.). How does ripening fruit affect these nutrients?

On the one hand, cooked fruits will lose some of the vitamin C and B vitamins, which are afraid of heat, but minerals, dietary fiber, and organic acids are basically not lost. Therefore, apples, pears, peaches, bananas, pineapples and other fruits that do not have high vitamin C content, have little nutritional loss when cooked. But for vitamin C-rich fruits such as kiwi and strawberry, some vitamin C will be lost after ripening.

On the other hand, after ripening, the anti-nutritive factors such as tannin in the fruit have decreased. At the same time, the cell walls of the fruit are softened, the texture becomes soft, and the stimulating effect on the intestine will be reduced. People with poor ability and poor appetite. However, the digestion speed of ripe fruits will increase faster, and the blood sugar rises faster, so it is not appropriate for patients with diabetes and hypertension to eat more.

In terms of taste, the combination of fruits with animal ingredients and vegetables can increase the flavor of dishes and make people appetite, and the proteases in fruits such as pineapple, kiwi, and papaya can also serve as tender meat meal. The experiment also found that the beef treated with fruit is obviously tenderer than the beef without any treatment, and even tenderer than the beef treated with tender meat meal.

In terms of ingredients, the unique ingredients of the fruit can help digestion and absorption of food nutrients, preventing accumulation of food and getting angry. For example, fruits such as pineapple, hawthorn, and papaya are rich in proteases, which can help digestion and absorption of proteins and minerals. A large amount of soluble dietary fiber in fruits such as apples and mangoes can effectively reduce cholesterol in the body.

So how do fruits get into the dish? Fruits should be eaten, cut (not too small), and fried. Pay attention to the time and heat when cooking, and try to put fruits when the dishes are about to be cooked. This can prevent fruits from being exposed to the air for too long, and shorten the time. The cooking time in the pot can not only reduce the loss of vitamins in the fruit, but also maintain the sweet and crisp taste of the fruit.

Most fruits are suitable for cooking some fresh and delicate meats, such as fish and shrimp, pork and beef tenderloin, chicken, duck and other ingredients. There are various ways to put fruits into the dish, such as steaming, stewing, and frying. We can make a variety of fruit dishes based on the characteristics of the fruit.


Generally, the denser fruits are suitable for steaming, such as Sydney, papaya, orange, pineapple, etc.

Orange scented egg custard. Divide the oranges into two, dig out the flesh and leave the orange shell for later use; mix the egg liquid, rock sugar, white fungus, wolfberry, and orange flesh into a small orange shell bowl, cover with plastic wrap, and heat Just steam for 5 minutes.

Mango fruity glutinous rice pear. Stir the steamed glutinous rice into dates, raisins, corn kernels, etc., place them in the hollowed out pear in the center, compact them tightly, cover the cut “pear cover”, and steam in the pot for 5-8 minutes.

pineapple rice. Steam the glutinous rice into glutinous rice for later use, then cut a part of the pineapple to cover, dig out the pineapple meat and chop it, leaving about 0.5 cm thick shell, steamed in the basket for about 15 minutes. Mix the pineapple meat and glutinous rice into the pineapple, cover it, and steam for about 15 minutes. ▲


Brightly colored fruits are very suitable for cooking, such as mango, pineapple, strawberry, kiwi, etc., not only can make the dishes more beautiful, but also make the dishes more delicious and delicious. In addition, fruits such as pineapple, kiwi, papaya, and mango are rich in protease, which can tenderize meat and is very suitable for matching with meat.

Braised mango fried shrimp. Ingredients: 200 grams of fresh Jiwei shrimp, 200 grams of fresh mango, 50 grams of green pepper, and 10 grams of ginger. Seasoning: 1/2 teaspoon of salt, 1/2 teaspoon of chicken powder, 1 tablespoon of olive oil, 1 teaspoon of water starch. Method: 1. Cut the mango with a knife and peel off the skin. 2. Scrape the back of the shrimp with a knife and remove the shrimp string; cut the mango meat into diamond-shaped pieces, green pepper and ginger slices. 3. Boil the water in the pot, put a little bit of cooked shrimp balls in oil and wait for the shrimp to turn red. 4. Put olive oil in the pot, low-temperature fragrant ginger slices, stir-fry with green peppers and shrimp balls, cook a little soup and season, add the sliced ​​mango meat, and quickly stir-fry the thin slices. 5. The fried mango shrimp balls are bright and moist, the shrimp meat is crisp and tender, and the mango is sweet and smooth. ▲

Braised stew

The simmering method is also more suitable for harder fruits, so it is not easy to completely break during the stewing process, such as pear, sugar cane, papaya, apple, horseshoe, etc. The dishes that everyone is familiar with include papaya, white fungus lotus root, sugar cane, Sydney lily base, and so on. In addition, the fruit and pork rib stew are also a good match.

Stewed pork ribs with green papaya. Ingredients: pork chops, green papaya, longan, red dates, chives, ginger slices. Method: 1. Stir fry pork ribs with scallion and ginger in the pot, stew it in the broth, and skim the floating foam. 2. Add red dates, longan meat and green papaya and continue to simmer for 1 hour. 3. Put the salt 10 minutes before the pan and season the chicken powder 5 minutes.