I wonder if you're familiar with snow peas. This nutritious vegetable can boost immunity, promote digestion, stabilize blood sugar, and replenish iron and blood. How do snow peas achieve these benefits? Let's explore.

Snow peas contain vitamin C, which has antioxidant properties and promotes antibody production. With these antioxidant and antibody-boosting properties, snow peas can boost immunity. Snow peas are also rich in dietary fiber, approximately 3g per 100g. Dietary fiber promotes intestinal motility, prevents constipation, and thus aids digestion. Snow peas have a low glycemic index (GI) of approximately 30 and are rich in dietary fiber, which slows sugar absorption. Snow peas contain approximately 1.5mg of iron per 100g, and vitamin C promotes iron absorption. Absorbing iron replenishes blood.

How should we enjoy this nutritious vegetable on a daily basis? What's the best way to prepare it while preserving its nutritional value and making it delicious? I'll share a recipe that incorporates another highly nutritious vegetable: shiitake mushrooms. Let's pair snow peas with mushrooms and see if they can create a delicious dish.


Ingredients (serves 2):

(1) Snow peas: 200g, provides dietary fiber and vitamin C.

(2) Fresh mushrooms: 6, rich in β-glucan, enhance immunity.

(3) Minced garlic: 3 cloves, sterilizes and enhances flavor.

(4) Red bell pepper (optional): half, adds color and vitamin A.

(5) Oyster sauce: 1 tablespoon, enhances flavor (light soy sauce can be used instead).

(6) Salt: 2g, controls sodium intake.

(7) Water starch: 1 tablespoon, locks in juice and prevents nutrient loss.


Scientific cooking steps (maximum nutrient retention)：

(1) Pre-processing ingredients - the key to locking in nutrients

Snow peas:Tear off the old tendons (affects the taste), soak in cold water with a little salt for 5 minutes (keep the green).

Do not blanch (to avoid vitamin C loss), stir-fry directly for a crispier and more tender taste.

‌Mushrooms: Wipe with a damp cloth (to avoid losing the flavor by washing with water), and slice about 3mm thick (easy to cook and flavor).

‌Minced garlic: Cut and use immediately (allicin is easily oxidized when exposed to air).


(2) Stir-frying technique - retain nutrients in a short time at high temperature

‌Hot pan with cold oil: Put a little olive oil (high smoke point) in the pan, and when the oil is 50% hot, sauté the minced garlic until fragrant (to avoid burning).

‌First stir-fry the mushrooms: Stir-fry over medium heat until a little water comes out (to release the flavor), add 1 spoon of cooking wine to remove the fishy smell and enhance the flavor.

‌Add snow peas: Turn to high heat and stir-fry quickly for 1 minute (the snow peas turn dark green, keep them crispy).


‌(3) Seasoning: Add oyster sauce, salt, and sugar and stir quickly.

‌Pour in water starch to thicken the sauce (to cover the ingredients and reduce nutrient loss).

The recipe for stir-fried snow peas with mushrooms is complete. The newly added mushrooms are also a nutritious dish. Shiitake mushrooms paired with snow peas can also improve your health. The combination of snow peas and shiitake mushrooms creates a 1+1>2 effect, elevating both the flavor and health-enhancing properties of the dish. I hope you enjoy this dish.

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