After the start of autumn, the weather doesn’t immediately cool down; in fact, it’s often “the autumn tiger” showing its power. The temperature difference between morning and evening is large, and the air becomes drier. During this time, people are most likely to catch a cold or cough, and once immunity drops, various minor illnesses tend to show up. So, we need to adjust our diet with the changing season, eating more “antibacterial and anti-inflammatory” vegetables to strengthen the body’s resistance and stay healthy throughout the fall.
When it comes to antibacterial and anti-inflammatory foods, many natural ingredients around us are low-key “nutrition experts.” Not only are they affordable and easy to find, but they’re also simple to prepare, making for delicious home-cooked meals. Today, I will share three such vegetables and recommend some easy and tasty recipes to keep you comfortable and at ease!
1. White Radish: Moisturizes the Lungs and Reduces Phlegm, Boosts Immunity
White radish is a treasure of autumn. It’s rich in water, has a sweet flavor, and can help moisturize the lungs and reduce phlegm. It’s also high in vitamin C and trace elements like zinc, which are great for boosting immunity. You can use it in soups, braised dishes, or salads—whichever you prefer, it’s always comfortable to eat.
Recommended Recipe: Braised White Radish Strips
This dish is particularly simple to make, with the white radish absorbing the savory broth, becoming soft and sweet—perfect to serve with rice.
Steps:
- Wash the white radish, peel it, and cut it into thick strips.
- Heat a small amount of oil in a pan, add the radish strips, and stir-fry briefly.
- Add soy sauce, dark soy sauce, oyster sauce, and a pinch of sugar, and stir to combine. Add enough water to cover the radish, bring it to a boil, then lower the heat to simmer for 10-15 minutes until the radish is soft and flavorful. Finish by increasing the heat to reduce the liquid, then sprinkle with chopped scallions before serving.
2. Onion: Antibacterial, Prevents Colds, Aids Digestion
Onions have a sharp aroma and contain antibacterial compounds like allicin, which help prevent colds and promote digestion. They are crisp and appetizing, whether used in salads or stir-fried dishes, and can really enhance the flavor of any meal.
Recommended Recipe: Onion and Coriander with Cordyceps Mushrooms
This is a refreshing salad with tender cordyceps mushrooms, crispy onions, and fragrant coriander—its flavor profile is incredibly rich.
Steps:
- Clean the cordyceps mushrooms, blanch them in hot water for 2 minutes, then drain and cool.
- Slice the onion into thin strips, chop the coriander, and cut some red chili pepper for color.
- Combine all the ingredients in a large bowl, then add soy sauce, vinegar, salt, sugar, and sesame oil. Mix well and serve.
3. Garlic: Natural Antibacterial, Boosts Resistance
Garlic is one of the most common antibacterial ingredients. Its sulfur compounds can inhibit bacterial growth, and eating a bit regularly can significantly boost your immune system. It’s especially flavorful when stir-fried with meats, enhancing both the aroma and taste.
Recommended Recipe: Garlic Black Pepper Beef Cubes
This dish features tender beef, garlic that is soft and flavorful after being sautéed, and a strong black pepper aroma that makes it irresistible.
Steps:
- Cut the beef into small cubes, then marinate with cooking wine, soy sauce, starch, and a little oil for 10 minutes. Prepare several garlic cloves without chopping them.
- Heat oil in a pan, add garlic cloves, and sauté on low heat until golden. Remove and set aside. In the same pan, add the beef cubes and stir-fry on high heat until browned. Add the sautéed garlic, black pepper, and a pinch of salt, stir well, and serve.
These three dishes are easy to make and delicious, perfect for a home-cooked meal. After the start of autumn, try buying more white radishes, onions, and garlic, and experiment with different recipes to boost your immunity and stay healthy. The weather may be cooling down, but we must keep our appetites and moods warm. I hope everyone enjoys their meals and stays healthy through the fall!
