Nutritional value of bracken

Bracken, also known as dragon head vegetable, Ruyi vegetable, Wunuo, and Quan vegetable, is a kind of wild vegetable. Bracken is fresh, tender, soft, and has a long aftertaste. It has high nutritional value and multiple medicinal functions. It is known as the "king of wild delicacies". It is also a green and healthy vegetable with the most health and beauty effects. The dishes cooked with it are ruddy in color, tender in texture, and have a strong fragrance.

Nutritional value of bracken

Fern roots contain a high-grade starch. In addition to general medicinal uses or frying, they can be made into fern powder after grinding and filtering. They can be used instead of bean powder or lotus root powder to make maltose, biscuits, vermicelli, jelly and other foods. They can also be used to make wine and extract alcohol.

Bracken is a fiber-containing wild vegetable food. Every 100 grams of bracken leaves contains 1.6 grams of protein, 10 grams of carbohydrates, 24 milligrams of calcium, 29 milligrams of phosphorus, 6.7 milligrams of iron, 35 milligrams of vitamins, and 1.68 milligrams of carotene. It is rich in ergosterol, choline, and glycosides.

The effects of bracken

1. Pteridinol has a certain inhibitory effect on bacteria and can be used for persistent fever, intestinal wind-heat toxins, eczema, sores and other diseases. It has good effects of clearing away heat and detoxification, killing bacteria and clearing inflammation;

2. Some active ingredients in bracken can dilate blood vessels and lower blood pressure;

3. The crude fiber it contains can promote gastrointestinal motility and has the effect of reducing gas and relieving constipation;

4. Bracken can cleanse the intestines and detoxify. It is often used by the people to treat diarrhea, dysentery and urinary obstruction, and has a certain effect;

5. Fern can be made into rice noodle and rice noodle to replace food to fill the stomach, which can nourish the spleen and replenish qi, strengthen the body and enhance disease resistance;

6. Scientific research in recent years has shown that bracken also has certain anti-cancer effects.

How to eat bracken

l. Cold fern

Ingredients: 200 grams of bracken, 50 grams of vermicelli, and appropriate amounts of sugar, vinegar, salt, MSG and sesame oil.

① Wash and clean the bracken, blanch it in boiling water for a few minutes, soak it in cold boiled water for about 30 minutes, cut it into 2 cm long segments, blanch the soaked vermicelli in boiling water until soft, then put it into a plate for later use.

② Dissolve the MSG in warm water, add sugar, vinegar, salt and sesame oil, mix well, and pour it on the dish.

2. Stir-fried bracken with shredded chicken

Ingredients: 200 grams of bracken, 100 grams of chicken breast, 150 grams of dry starch, appropriate amounts of salt, MSG, cooking wine, soy sauce, shredded green onion and shredded ginger, 500 grams of salad oil (about 50 grams consumed).

Preparation method:

① Wash the bracken and blanch it in boiling water. Soak it in water for 30 minutes, then take it out and cut it into 2 cm long sections for later use.

②Cut the chicken into shreds, put it into a bowl, add salt, MSG and starch, pour salad oil into a wok and heat it to 70% hot, pour in the shredded chicken and cook until cooked, drain the oil and set aside.

③Put a small amount of salad oil on the wok again, add onion, ginger, cooking wine and soy sauce, then pour in shredded chicken and bracken, stir-fry for a while.

3. Fern Soup

Ingredients: 100 grams of bracken, 250 grams of clear soup, a little chopped green onion and ginger, and appropriate amounts of MSG, salt and sesame oil.

Preparation method: Wash and blanch the bracken, chop it into small pieces, put it into clear soup and boil it on high heat, add salt, MSG, green onion and chopped ginger and cook for 20 minutes, then drizzle with sesame oil and serve.

4. Mushroom and fern

Ingredients: 200 grams of bracken, 100 grams of shiitake mushrooms, 20 grams of carrots, 1 green pepper, 3 grams each of onion and ginger, appropriate amounts of salt, MSG, soy sauce, and cooking wine, a little water starch, and 30 grams of salad oil.

Preparation method:

① Wash and clean the bracken, blanch it in boiling water, soak it in warm water for about 1 hour, take it out and cut it into inch-long pieces for later use.

② Wash and clean the mushrooms, cut into thick strips, blanch them in boiling water, remove them and drain the water for later use.

③Wash the carrots and green peppers separately, cut them into small pieces and set aside.

④Wash and cut green onion and ginger into shreds for later use.

⑤ Prepare the sauce with salt, MSG, soy sauce and water starch and set aside.

⑤ Put the wok on the fire, pour in salad oil, add onion and ginger shreds when the oil is hot and stir-fry for a while, add shredded mushrooms, bracken segments, diced carrots, and diced green peppers and stir-fry for a few times, add cooking wine, add the sauce in the bowl and stir-fry for a few times.

5. Shrimp and bracken

Ingredients: 200 grams of bracken, 50 grams of fresh shrimp, 5 grams of green onion, 2 grams of ginger, 1 gram of MSG, appropriate amounts of salt and soy sauce, 30 grams of water starch, and 30 grams of salad oil.

Preparation method:

① Wash and clean the bracken, blanch it in boiling water, take it out and soak it in cold water for half an hour, cut it into inch-long pieces for later use.

② Wash the fresh shrimps repeatedly in clean water several times and put them into a plate for later use.

③Cut the green onion and ginger into shreds and set aside. Put salt, soy sauce, MSG and water starch into a bowl and mix well.

④Put salad oil in a wok, add scallions and ginger, stir-fry for a few times, add shrimps and bracken in the wok, add the sauce and stir-fry evenly.

6. Stir-fried bracken with gluten

Ingredients: 200 grams of bracken, 100 grams of fried gluten, appropriate amounts of salt, MSG, soy sauce, green onion, and shredded ginger, 50 grams of water starch, a little sesame oil, and 30 grams of salad oil.

Preparation method:

① Wash the bracken, blanch it in boiling water, soak it in cold water for half an hour, take it out, drain the water, and cut it into inch-long pieces for later use.

②Cut the fried gluten into thin strips and set aside.

③Put salt, soy sauce, MSG and water starch into a bowl and mix well for later use.

④ Put the wok on the fire, pour in salad oil, add scallion and ginger shreds when the oil is hot and stir-fry for a while, then add the fern segments and gluten shreds into the wok and stir-fry for a few times, add the seasoning in the bowl, season and thicken, add sesame oil and serve.

7. Spicy fern

Ingredients: 200 grams of bracken, 20 grams of spicy sauce, a little salt, MSG, and chopped green onion, and 30 grams of salad oil.

Preparation method:

① Wash the bracken, blanch it in boiling water, take it out and soak it in cold water for half an hour, then cut it into inch-long pieces for later use.

② Put the wok on the fire, pour in salad oil, add the hot oil, stir-fry the spicy sauce and chopped green onion until the oil turns red, add the fern segments and stir-fry for a few times, add salt and MSG and stir-fry for a while.

8. Fried bracken fish

Ingredients: 250 grams of bracken, 50 grams of flour, 20 grams of starch, 2 eggs, appropriate amounts of salt and MSG, 500 grams of salad oil (about 70 grams consumed).

Preparation method:

① Wash the bracken, blanch it in boiling water, soak it in cold water for half an hour, take it out and dry it in the sun until there is no moisture on the surface.

② Take a large bowl, put in flour, starch, salt, MSG, add a small amount of water, beat in eggs to make a thick paste and set aside.

③ Put the wok on the fire and pour in salad oil. When the oil temperature reaches 70% hot, dip the whole fern root into the batter and fry it in the wok until golden brown.

9. Cold fern sprouts

Ingredients: 250 grams of tender bracken, appropriate amounts of green onion, garlic, and vinegar, a little salt, MSG, and a little sesame oil.

Preparation method:

① Wash the bracken sprouts and blanch them in water, then take them out and soak them in cold water for half an hour. Chop the green onions and garlic and set aside.

②Put fern sprouts, green onions and minced garlic into a plate and add various seasonings and mix well.

Do’s and Don’ts for eating:

There are roughly three ways to eat bracken: fresh, dried, or soaked and then cooked.

Bracken is cold in nature and flavor, so people with weak spleen should not eat too much of it, and normal people should not eat too much of it either.

Before eating fresh or dried products, they should be blanched in boiling water and then cooled to remove the stickiness and earthy smell on the surface.

It is suitable to be stir-fried with eggs and meat.