Eating More Cold-Mixed Dishes in Summer Requires Caution
Vegetables Are Best Eaten Raw
In summer, when appetite declines, many people prefer cold-mixed dishes. Nutritional studies confirm that eating vegetables raw maximizes nutrient retention, as some essential bioactive compounds in vegetables undergo structural changes and lose their health benefits when heated above 55°C.
Moreover, vegetables contain an immune-enhancing substance—interferon inducer—which inhibits cancer cell transformation and fights viral infections. However, this substance is heat-sensitive; only raw consumption allows it to function effectively. Therefore, whenever possible, eat vegetables raw to minimize nutrient loss.
Blanch Spinach and Onions First
Not all vegetables are suitable for cold-mixed dishes. Starchy vegetables like potatoes, taro, and yams must be cooked, as raw starch granules remain undigested. Some legumes, such as cowpeas and green beans, contain toxic proteins that can cause food poisoning if eaten raw—even in cold dishes, they must be boiled first.
Spinach, amaranth, choy sum, bamboo shoots, onions, and water chestnuts are high in oxalic acid, which binds with calcium in the intestines to form insoluble calcium oxalate, impairing calcium absorption. Thus, these vegetables should be briefly blanched in boiling water before being used in cold dishes to reduce oxalate content.
Add Ginger and Garlic While Preparing
Due to high summer temperatures, microorganisms multiply rapidly, increasing the risk of gastrointestinal infections. Therefore, all utensils used for preparing cold dishes—such as knives, cutting boards, and containers—must be extremely clean. Prior to use, they should be scalded with boiling water. Never use the same knife or board that was used for raw meat to cut vegetables. Additionally, soaking vegetables in dilute salt water for 30 minutes before eating helps reduce pesticide residues. Adding vinegar, garlic, and ginger during preparation also has antibacterial effects. Gingerol in ginger and allicin in garlic have strong antioxidant properties, helping delay aging and resist radiation.
For best results, use fresh vegetables for cold dishes. Vegetables stored in the refrigerator for extended periods lose their natural sweetness and crisp texture, and their nutritional value may decline, making them unsuitable for cold dishes. Since cold-mixed dishes spoil easily, it's best to consume them on the same day.
Recommended Recipe: Ginger-Flavored String Beans
Combine 5 grams of refined salt, 20 grams of ginger juice (grated old ginger steeped in hot water for half an hour), 2 grams of monosodium glutamate, and 10 grams of sesame oil in a small bowl. Blanch 300 grams of tender string beans in boiling water for about 6 minutes to remove rawness while maintaining crispness. Drain, cut into 6 cm segments, arrange in a dish in a stepped pattern, and pour the prepared dressing over them.