The saying goes, “cold in the 39th and hot in the three Fu”, with the arrival of the hot summer days, it means that the hottest phase of the year is coming. The “three Fu days” refer to the three stages of the “early Fu,” “middle Fu,” and “late Fu” in the lunar calendar, totaling about 30-40 days in total. Beginning with the arrival of Fu and ending with the departure of Fu, the temperature is high, the ground temperature is high, there is ample precipitation, and the typical climate feature of this stage is hot, humid, and sultry.
The ancients emphasized eating according to the season, as the hot and humid environment during the three Fu days can easily lead to dizziness, fatigue, insomnia, and heatstroke if not careful. Therefore, during the three Fu days, one should be more cautious about diet, avoid craving for cold foods, and instead consume suitable ingredients to supplement nutrition, learn to “nurture in summer,” maintain good health to achieve double the results with half the effort. Tomorrow is the beginning of Fu, recommending to “eat 3 beans stew 1 meat,” eat seasonally, and smoothly pass the three Fu days.
Remember to eat more of 3 types of beans (bean products)
1. Soybeans
Soybeans are rich in protein, containing about 35g of protein per 100g, and the protein in soybeans is diverse, rich in the essential amino acid lysine that is lacking in cereals, making it a “versatile protein ingredient”. Eating soybeans during the three Fu days not only provides nutrition but also enhances resistance and immunity, benefiting overall health.
Recommended dish: Stir-fried soybeans with dried tofu
Ingredients: Soybeans, dried tofu, millet pepper, garlic
1. Wash the soybeans and soak them overnight in advance. Rinse the dried tofu and cut it into small pieces, chop the garlic, and slice the millet pepper.
2. In a bowl, add 2 tablespoons of light soy sauce, 1 tablespoon of oyster sauce, a suitable amount of salt, chicken bouillon, a pinch of starch, and some water. Mix well.
3. Bring a pot of water to a boil, add the soybeans and cook for 15 minutes until tender, then remove and drain. Blanch the dried tofu for 30 seconds, then remove and drain.
4. Heat oil in a pan, add the garlic and millet pepper when the oil is moderately hot, stir-fry until fragrant, then add the soybeans and dried tofu and stir-fry.
5. Pour in the sauce, stir-fry over high heat until thickened, and when the sauce is almost reduced, turn off the heat and serve.
2. Yardlong beans
Yardlong beans are highly nutritious, rich in protein, vitamins, and various trace elements. During the three Fu days when sweating is excessive, the loss of potassium through sweat is significant. Yardlong beans are rich in potassium, so consuming them in summer can replenish the body’s lost potassium and maintain internal balance.
Recommended dish: Stir-fried yardlong beans with eggplant
Ingredients: Yardlong beans, purple eggplant, red pepper, millet pepper, garlic
1. Wash the eggplant, remove the stems, cut into three sections, then cut into strips, sprinkle with salt and let it sit for 10 minutes to remove excess moisture.
2. Trim the yardlong beans, wash them, then cut them into long segments, shred the red pepper, slice the millet pepper, and chop the garlic.
3. In a bowl, mix 2 tablespoons of light soy sauce, 1 tablespoon of oyster sauce, half a tablespoon of dark soy sauce, 1 tablespoon of sugar, 1 tablespoon of starch, a suitable amount of salt, chicken bouillon, and some water. Mix well.
4. Heat oil in a wok, stir-fry the yardlong beans until cooked, then remove. Add the eggplant and stir-fry until slightly softened, then remove.
5. Reheat the wok, add the garlic, millet pepper, stir-fry until fragrant, then add the yardlong beans and eggplant, stir-fry briefly to combine the flavors.
6. Add the shredded red pepper, pour in the sauce, continue to stir-fry for 2 minutes, and when the sauce thickens, turn off the heat and transfer to a plate.
3. Tofu
Tofu processed from soybeans is nutritious, light, and not greasy, making it suitable for summer nourishment. Tofu is warm in nature, beneficial for nourishing blood, supporting the liver. It is very beneficial for the health of the elderly and children, easy to digest, and does not accumulate in the stomach.
Recommended dish: Tofu braised with spinach
Ingredients: Tofu, spinach, dried chili, scallion, ginger, garlic, lard
1. In a pot, add water and 1 tablespoon of salt. After boiling, add the tofu pieces and blanch for 3 minutes, then remove and drain. Blanch the spinach for about 1 minute, then remove and drain.
2. Heat oil in a pan, sprinkle a little salt, add the tofu slices, fry until golden brown on both sides. (Remember to blot the tofu dry with kitchen paper to remove excess moisture)
3. In the same wok, add oil, heat, sauté scallion, ginger, garlic, and dried chili until fragrant, then add the spinach and stir-fry until well-seasoned.
4. Add the tofu, pour in 2 tablespoons of oyster sauce, half a tablespoon of lard, a suitable amount of white pepper, salt, monosodium glutamate, add about 2 tablespoons of water, stir well, then simmer over high heat for 1 minute to reduce the sauce, then serve.
Braise 1 meat: Lamb
There is a saying in folklore, “supplement during the three Fu”, as Fu days are characterized by strong summer heat and high energy consumption, it is suitable for supplementation. Lamb is warm in nature, beneficial for blood and liver nourishment. In many places, there is a tradition of drinking lamb soup during the three Fu days or even hosting a Lamb Festival. Stewing lamb with Chinese yam nourishes yin and yang, warms the stomach and body, promotes sweating and detoxification, and dispels dampness.
Recommended dish: Lamb stew with Chinese yam
Ingredients: Lamb, Chinese yam, white radish, carrot, red dates, scallion, ginger, tangerine peel
1. Rinse the lamb several times to remove blood, then soak it in a bowl of clean water with 1 tablespoon of salt for 10 minutes. Peel the Chinese yam and cut it into thick slices, peel and cut the white radish and carrot into thick slices as well. Slice the ginger.
2. In a pot, add water, 3 tablespoons of cooking wine, some ginger slices, add the lamb pieces, bring to a boil, then continue to cook for 3 minutes before removing the lamb pieces to drain.
3. In a clay pot, layer the ginger slices at the bottom, add a scallion, a little tangerine peel, then add the blanched lamb pieces and Chinese yam slices into the pot, pour in hot water just covering the meat, bring to a boil over high heat, then simmer over low heat for 30 minutes.
4. Add the white radish, carrot, 5 red dates, cover the pot, continue simmering over low heat for 40 minutes.
5. Before serving, add an appropriate amount of salt, 2 tablespoons of white pepper for seasoning.
-Lao Jing said-
This year’s three Fu days are longer, apart from paying more attention to diet, avoid craving for cold and ice, try to consume less cold drinks and ice cream. You can eat more fresh fruits to relieve heat. Avoid direct blowing of air conditioning, avoid drinking large amounts of cold drinks after exercise, and avoid using air conditioning for long periods. Remember to keep the windows open for ventilation.
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